Akusiyo imfihlelo yokuba ukuxhatshazwa kwemva kunye neentambo ziwuhambo oluhle kakhulu, ngenxa yokuba kunokwenzeka ukuba kugcinwe izihlunu kwithethini, ukuqinisa umgudu kwaye ngokubanzi ukuphucula impilo yangemva. Kule meko, ngabaqalayo abanokuzibeka engozini yokufumana ingozi yomgudu okanye ingxaki edibeneyo. Ngokuqinisekileyo, ukuqala ngoku kubalulekile ukuba ufunde indlela yokwenza u-hyperextension kwinguqu ye-classic, uze uqale ukwenza phantsi kweemeko ezikhoyo.
Ukuzivocavoca kwe-hyperextension
Ngokufanelekileyo, isimulator ekhethekileyo isetyenziselwa ukwenza lo msebenzi, obizwa ngokuba yigama elifanayo-uxinzelelo lwe-hyperextension. Iyakwazi ukutyekela okanye ukulandelana. Ngokubanzi, ukuyisebenzisa, wenza oku kuhamba:
Thatha indawo yokuqala: faka iinqumle kwiindawo ezixhasayo kwaye uqalise iimpawu eziphantsi kwebar ekhethekileyo yokuxhasa. Umqolo wakho kunye nemilenze kulo mzekelo kufuneka ube ngumgca omnye - kungakhathaliseki ukuba ungasemgangathweni okanye kwindawo edibeneyo, wenza ukuhamba.
Ukusuka kwindawo yokuqala, uguqula umva wakho emhlabathini ngokuhambela ngokukhawuleza kwaye ubuyele ngokunyakaza okufanayo.
Unokwenza i-hyperextensions ngesisindo - kwindawo yokuzivocavoca ekusebenziseni umthwalo, ochanekileyo phakathi kweengqayi, kunye nekhaya ngokuqhelekileyo ukwenza ama-hyperextensions kunye nama-dumbbells. Ekubeni siqikelele ukuba lo msebenzi ukhangeleka njani kwifom yeklasi, mhlawumbi sele ucinga ukuba kuyintoni okufunekayo ukuyibuyisela ekhaya.
Hyperextension ekhaya
Ukuba kubonakala ngathi kuya kuba nzima ukuphinda uphinde uxhomeke kwi-home - ulahlekile. Ukuze wenze lo msebenzi, awudingi mfuneko: i-plane ephakamileyo, ingabi yincinci kwaye, ngokwenene, iqabane eliya kuxhasa imilenze yakho. Makhe sihlaziye iindlela ezahlukeneyo zekhaya lo msebenzi:
Iingxube zekhaya zangasese eziphezulu.
- Ulala phantsi kwibhentshi, usihlalo, i-sofa okanye ibhedi ukwenzela ukuba loo mihlaba ithinte iinqumlo zakho, imilenze ixhomekeke ngokuqinisekileyo okanye ixhaswe ngumncedisi, kwaye umzimba unako ukuhlala phantsi.
- Gxininisa umqolo wakho ukuze i-torso yakho kunye nemilenze yakho yenza umgca.
- Yenza i-softness, ithambile yehla kwaye ubuyele kwindawo yokuqala. Kunconywa ukuphinda ii-2-3 iindlela ezili-12 ukuya kuma-15.
Hyperextension phantsi.
- Ngomgangatho okanye umbhoxo okhethekileyo wezemidlalo, ulala ngesisu sakho, ubuso bujike, izandla emva kwentloko zivalelwe kwisitshixo, iinyawo zakho zifakwe kwibhetri (mhlawumbi ulala phantsi kombhede, okanye uzinzile ngumlingane wakho).
- Kwi-inhalation, phakamisa intloko yakho ngokukhawuleza kwaye uphuphe umzimba ngaphandle komgangatho, ubeke emva. Kule meko, iinqumlo kufuneka zilele phantsi. Yeka imizuzwana 2-3.
- Exhale kwaye ngelo xesha udibanise kakuhle phantsi, uthathe isikhundla sokuqala. Ukuze wenze okokuzikhethela okunjalo, udinga iiseti ezi-3 zeendlela ezingama-20.
Ukunyuka kweengxubevange zangaphakathi ekhaya.
- Ngomgangatho okanye umbhoxo othethekileyo wezemidlalo, ulala ngesisu sakho, ubuso bujike, iingalo zichaneke, zandiswe phambili.
- Ngexesha elifanayo kunye ne-inhalation, krazula imilenze eqondekileyo ukusuka kumgangatho kangangoko kunokwenzeka, ngelixa uphethe izandla kunye nomzimba ophezulu kwindawo yokuqala. Ngethuba lokuphumayo, kancinci unciphise imilenze yakho phantsi, ngoko uhlala kwindawo yokuqala. Ukuze wenze okokuzikhethela okunjalo, udinga iiseti ezi-3 zeendlela ezingama-20.
Zonke ezi zivivinyo azikho zibi kunezo ozenzayo kwi-gym. Into ephambili kukugcina zonke izilumkiso, kwaye ukuba lo msebenzi ubonisa inkxaso kumncedisi, fumana uncedisi, kwaye ungalimazi ukulimala.