I-Hyperextension - ubuchule bokusebenza, inzuzo kunye nokulimala kwe-hyperextension yomgudu

Uluhlu lweendlela ezidume kakhulu ziquka ukunyanzeliswa, okwenziwe ngamadoda nabasetyhini. Nangona kunjalo, abantu abaninzi benza okungalunganga, okubangelwa yimiphumo kwaye kungabangela ukulimala. Ukukhusela oku, kubalulekile ukwazi indlela yokuphunyezwa.

Kuthetha ukuthini ukunyuka kwe-hyperextension?

Abaninzi bakholelwa ngephutha ukuba lo msebenzi ulungiselelwe ukusebenza kwiintsimbi, kodwa ngokwenene akunjalo. Ukufumanisa ukuba yiyiphi i-hyperextension, yiyiphi imisipha esebenzayo kwaye iziphi iziphumo ezifumanekayo, kubalulekile ukuba uqaphele ukuba umthwalo oyintloko uwela kumqolo osezantsi nasemva kwethanga. Kubalulekile ukubonisa enye into - ngexesha le-hyperextension, izihlunu ezincinci ezifutshane zibandakanya emsebenzini, ezingenakuphuhliswa ngokwenza ezinye izinto. Ngethuba lokuphunyezwa kwe-hyperextension, ithole kunye ne-gluteus muscle iqeqeshiwe.

I-Hyperextension - inzuzo kunye neyingozi

Usebenziso ngalunye lunemivuzo kunye neempembelelo, okufuneka kuthathelwe ingqalelo ngaphandle kokusilela. Iziphumo zixhomekeke ekuchanekeni kwe-hyperextension, kuba kwanokuba ukuchithwa okuncinci kwinto eqhelekileyo kunokukhokelela ekulimaleni, kwaye nokuba utshintsho olulungileyo kule meko alinakutsholwa. Kulabo abanomdla kwizinto ezinika ukuxhomekeka, kuya kuba lunomdla ukwazi ukuba luncedo ntoni ukwenza iimvavanyo zabantu abafuna ukulahlekelwa ubunzima obukhulu kunye nokuphucula ukukhululeka komzimba wabo.

Hyperextension - inzuzo

Ukongezelela, ukuba umsebenzo usebenza ngokusebenza kwezihlunu zomphezulu womzimba, unamanye amahle:

1. Xa wenza umsebenzi ngaphandle kobunzima obongezelelweyo kwaye ngokubambisana nokuqeqeshwa kwe-press , ungayikhupha intlungu kwingingqi ye-lumbar.
2. Nge-hyperextension rhoqo, unako ukugcina ithoni ye-muscle kwaye uqinise umgudu.
3. Kukholelwa ukuba ukusebenza okuchanekileyo komsebenzi kubaluleke kakhulu ukuthintelwa kwe-hernia ye-intervertebral.
4. Kunconywa ukuba wenze ukunyuka okunjalo kubantu abakhokelela ekuphumeni komzimba, njengoko belahlekelwa yimisipha kwaye banokuba buthathaka.
5. Ukufumanisa ukuba luncedo kangakanani ukuxhatshazwa komzimba, kufuneka kubonakaliswe ukuba kuya kuba yindawo efudumalayo yokufudumala ngaphambi kokuzivocavoca ngamandla okuphuhliswa kwemisipha yangemva, umzekelo, phambi kokufa.

I-Hyperextension - ingozi

Umzimba oqhathaniswayo owenzela abantu abaneengxaki ezinzulu ngomgudu. Kwimeko nayiphi na, ngaphambi kokuya kuqeqesho olunzulu, kufuneka udibane nodokotela. Ukulimaza i-hyperextension yomgudu kungabangela ukuba, xa wenza okungahambi kakuhle, ngoko ke iimpazamo eziqhelekileyo ziquka: ukuchithwa okuqinileyo emgodini ngexesha lokuphakamisa, umthamo ophezulu, ukugoba imilenze emadolweni, ukufaka intloko nokusebenzisa umthwalo ogqithiseleyo.

Extensia kunye ne-hyperextension - umehluko

Ngenxa yokuba imiqathango emininzi yabantu abaninzi kwaye, ngokukodwa kubaqalayo, abangaziwa, kuphakama imibuzo eninzi. Ngokomzekelo, abaninzi abantu bacinga ukuba u-hyperextension kunye nokwandiswa kwezinto ezihlukeneyo, kodwa ngokwenene akunjalo. Ukuba intsingiselo yekota yokuqala icacile, ngoko okwesibini kuthetha ukulungisa nokunyusa. Ngenxa yoko kunokugqitywa ukuba le mibono ebini ichazwe ichaza isenzo esifanayo, ekubeni ingozi yexinzelelo yenyango iphinde isandise umzimba. Igama elithi "extensia" lisebenza kwezinye iimvavanyo.

Yintoni ebhetele kunokuba i-hyperextension okanye i-deadlift?

Ukuthelekiswa okuchanekileyo, kufuneka uqikelele ukuba ubani owenzayo, kwaye yintoni injongo yokuqeqeshwa. Abaqalayo kufuneka bakhethe ukuqhutyelwa kwe-hyperextension ngenxa yokuba imisipha ayilungele umthwalo onzima. Oko, xa kuthelekiswa nokufa, akunyanzelekanga kakhulu izicubu ezixhamlayo kunye nomgudu. Abadlali abanomdla abafuna ukuphumeza izihlunu kakuhle, kungcono ukusebenzisa u-hyperextension njengolufudumele.

I-Hyperextension - ubuchule bokusebenza

Okokuqala, kufuneka ulungele ukuphakama komatshini ukuze uhambelane nokukhula. Kubalulekile ukuba abaqhubi bephambili basendaweni apho kuya kuba nekholo phakathi kwelineni kunye namathanga aphezulu. Ngokubhekiselele kumagqabi aphantsi, kufuneka abekwe ukuze abe ngaphezu kwethenda ye-Achille. Kukho iskimu indlela yokwenza u-hyperextension ngokufanelekileyo:

1. Zibeke ebhentshini elikhethekileyo phantsi, ulungise i-tibia phantsi kwe-rollers.
2. Gcina iqhosha ngqo, njengoko kubonisiwe. Izandla zingabanjwa emva kwentloko, kodwa akudingeki ukuba zidibanise kwikhekhi, njengoko oku kuza kubangela ubunzima obungadingekile entanyeni. Enye inketho yesithuba sezandla - bawela kuwo esifubeni. Abadlali abaphambili bangathatha ipakeki kwibhar kwaye bayigcine esifubeni.
3. Ngethuba ulungelelanisa, kancinci kancinci phambili, kodwa ungagodli umva wakho, kodwa ugcine ngokuchanekileyo. Kufuneka ugobe uze uzive ululale emva kwethanga. Esinye isignali sokuba kufuneka uyeke ukukwazi ukuqhubeka ukuhamba ngaphandle kokujikeleza umva wakho.
4. Ngethuba uxhuma, pha kamisa umzimba, uthathe indawo yokuqala. Kubalulekile ukuba ungenzi nantoni na ngokukhawuleza, njengoko oku kuphazamiseka.

Kukho uxhaso lwe-hyperextension lateral, oluza kusebenza ekusebenziseni izihlunu ze-oblique ze-press . Ibhenki kufuneka ifakwe kwi-angle ye-20-45 degrees.

1. Thatha isikhundla sithuba, ulungise ngaphaya kweenyawo phantsi kweebhola.
2. Ngesandla sakho kwisandla sakho esiphezulu, gcina intloko yakho, kunye nesinye kwisisu sakho.
3. Nciphise umzimba ukuba uzive ukuxhatshazwa kwezidumbu zenyama. Bamba imizuzwana emibini uze ubuyele kwindawo yokuqala.

Ukubuyiswa kwe-hyperextension - ubuchule bokuphunyezwa

Ngokungafani nohlobo lwe-classic lomsebenzi, ukuguqula i-hyperextension ineenzuzo ezininzi:

1. Ukususela ngexesha lokuzivocavoca, umthwalo uhamba ukusuka okhalweni ukuya emilenzeni kunye neentambo, ungasebenzisa ubuninzi obunzima, obunokuchaphazela kakuhle umphumo.
2. I-hyperextension engaphenduliyo ayiyivale ngasemva, ngoko ingasetyenziswa ngaphambi kokufa okanye izikwere.
3. Enye into ebalulekileyo-ingozi yokufumana ukulimala komgogodla ayimncinci kwaye oku kukhethwa kwindlela yokucetyiswa ukuba kukho ukungahambi kakuhle kwindawo yangasemva.

Ukwenza i-hyperextension yangaphambili, kwindawo yokuzivocavoca, kufuneka uqale ubeke isisindo esifanele kwisimo simulator esikhethekileyo.

1. Hlela kwi simulator, ubambe izibambo ezikhethekileyo, kwaye uqale iinyawo zakho emva kwabaxhasi.
2. Kufuneka uqale intshukumo ngokubeka inyawo elingaphambili, kwaye ke, thabathe ngokubanzi kunokwenzeka. Ekugqibeleni kunconywa ukuba wenze ukuma okuncinci.
3. Buyisela imilenze yakho kwindawo yokuqala kwaye wenze inombolo efunekayo yokuphindaphinda.

I-hyperextension ekhaya ngaphandle komfanisi

Ukuba akunakwenzeka ukuba uye kwindawo yokuzivocavoca, akusisizathu sokwenqaba ukwenza i-hyperextension, kuba kukho iindlela zokusebenzisa izixhobo ezizodwa. I-Hyperextension ngaphandle kwesi simulator ingenziwa kwi-ballball.

1. Beka kwibhola ye-fitball ukuze isisu sigxininiswe ngokubhekiselele kwibhola, kwaye umzimba ophezulu uphambene nomgangatho. Ukugcina ibhalansi, kuyimfuneko ukuphumla phantsi kunye neenzwane zenyawo. Kungcono ukugcina izandla zakho eduze kwentloko yakho.
2. Ngethuba uphefumula, phakamisa umzimba ngokukhawuleza, uguqa esinqeni. Ephezulu, bamba imizuzwana embalwa, uhlenga ngaphantsi komva wakho.
3. Ukuphefumula phantsi, zinciphise kwindawo yokuqala. Yenza inani elifunekayo lokuphindaphinda.

I-hyperextension yamantombazana ekhaya inokwenziwa kwibhentshi, kodwa kulo mzekelo, umntu akanakwenza ngaphandle koncedo lomlingane. Ngokukhawuleza kuyimfuneko ukuthetha ukuba ukuphakama kokuhamba kuya kuba ngaphantsi kwimeko yoqeqesho kwi simulator ekhethekileyo.

1. Zibeke kwibhentshi enqamlekileyo ukwenzela ukuba iinqumlo ziphephe kwaye unako ukwenza ngokukhawuleza, ukugoba esinqeni kwaye ungaboni nantoni na. Umncedisi kufuneka eme ngasemva kwaye abambe imilenze ngokuqinile, ukwenzela ukuba umntu oqeqeshiweyo angawa phambili.
2. Dlulela iingalo zakho kwisifuba sakho okanye ubambelele entloko yakho. Abadlali abanomdla bangasebenzisa ubunzima obukhulu.
3. Ukuphefumula, ukugoba ngokukhawuleza, ungagqithanga umva wakho. Umthamo kufuneka ube phezulu kakhulu.
4. Ukufudumala, ukuphakamisa umzimba nokuwubuyisela kwisimo sawo sokuqala. Ngexesha loqeqesho, musa ukuhamba ngokukhawuleza, njengoko oku kungabangela ukulimala.

Indlela yokuphefumula ngokuchanekileyo xa u-hyperextension?

Abaqeqeshi abaqeqeshiweyo bathi iingxelo ezininzi ezivela kwimisebenzi yokuziphatha zixhomekeke ekuphefumuleni okufanelekileyo. Ngokunceda, ukujikeleza kwegazi kunokuphetshwa. Kuzo zonke izivivinyo, ukuphefumula okubalulekileyo kubalulekile, ukuxhomekeka kwe-hyperextension ayikho. Ukuphefumlelwa kufuneka kusetshenziswe ngexesha lexesha umzimba ufumana umthwalo, oko kukuthi, xa kuphakanyiswa, kwaye ukuphuma kwimoya kuyenziwa ngexesha lokuphumla (ukukhangela).

Inkqubo yoqeqesho lweHyperextension

Faka oku kufunekayo kwiinkqubo ezinzima, okujoliswe ekusebenzeni emva. Uxinzelelo oluphezulu lwengqondo kwiingcebiso kubaqeqeshi kufuneka zenziwe ekupheleni kwezinto eziyinkimbinkimbi, kwaye ngokuchaseneyo, ngokuchaseneyo, ngaphambi kokuziqhelanisa. Inani lokuphindaphinda kunye nesisindo esisetyenziswayo kufuneka sikhethwe ngokubhekiselele kwinjongo. Ngokomzekelo, unokuthembela kwiingcebiso ezinikezelweyo kwifom yetafile.