I-Hyperextension ayisetyenziswanga ukufumana umthwalo, ukwandisa ubunzima be-muscle okanye ukulahlekelwa isisindo, isetyenziselwa ukusebenzela izihlunu. Abaninzi basebenzisa lo msebenzi ukuqinisa umgudu nokunciphisa umngcipheko wokulimala kwinqeni. Olunye umsebenzi, olunjenge- hyperextension, lungasetyenziselwa ukufudumala nokulungiselela imizimba yokuqeqesha. Ekubeni umthwalo ufumana umgudu, kuyimfuneko ukuqalisa uqeqesho kuphela emva kokuvavanywa ngugqirha. Ukuba awufuni ukuya kwindawo yokuzivocavoca kwaye unqume ukufundisisa ekhaya kwaye ungakathengi umzulisi, ngoko unokwenza umsebenzi olula.
Ziziphi izihlunu ezisebenza kunye ne-hyperextension:
- Iintambo;
- ngamathanga;
- imisipha yomva.
Kutheni i-hyperextension iyadingeka?
Abaqeqeshi bayacetyiswa ukuba bakhethe lo msebenzi kubantu abaneengxaki zabo. Kudinga kuphela ukuqeqesha ngokukhawuleza kwaye phantsi kweliso lweengcali. Lo msebenzi uyanciphisa umngcipheko wokulimala kwintsipho kunye neetoni. Inzuzo yoxinzelelo ingabonwa ngabantu abachitha ixesha elininzi kwindawo yokuhlala, kunye nokuma. Kunconywa ukwenza umfutho wegazi ophezulu nge-osteochondrosis, i-scoliosis kunye ne-hernia. Ndiyabulela uqeqesho oluqhelekileyo unokuphucula imeko yomgudu uze wenze ifom efanelekileyo.
I-Hyperextension
Kuqhelekileyo ukwenza lo msebenzi kwi simulator ekhethekileyo. Unemilo yebhentshi kunye nabaqhaqho kunye nesigqeba seenyawo. Kufuneka ukuba kufakwe kwi simulator ukwenzela ukuba inxalenye ephezulu yomzimba ixhomeke. Beka iinyawo kwipulatifomu, kwaye ulungise amaqhosha ngama-rollers. Ukuba akukho zixhobo ezinjalo kwi simulator, buza omnye umntu ukuba abambe inyawo. Beka izandla zakho esifubeni sakho, uphakamise isantya sakho kude kube yinto ehambelana nomgangatho. Thatha umoya uze ucole ngokukhawuleza, ubambe okwesibili, ubuyele kwisimo sokuqala. Musa ukulibala ukukhupha phakathi kwenyuka.
Kuchaneka njani ukwenza u-hyperextension?
- Akuvumelekile ukuba kwenziwe ukuhamba ngokukhawuleza, kunye nokuqhuba uqeqesho ngokukhawuleza. Into leyo kukuba umthwalo uya kuba mncinane kwaye ungabangela ukulimala.
- Awukwazi ukugcina izandla zakho emva kwentloko ngexesha loqeqesho, njengoko oku kungakhokelela ekujikelezeni umva wakho. Ukuba ubambelela entanyeni, ke lo mthwalo onzima kumkhuhlane wesibeleko, oku kungakhokelela ekulimaleni.
- Musa ukuphakamisa ityala ngaphezu kwendawo ephakanyisiweyo, njengokuba oku kuyingozi enkulu kumgudu.
- Ngokwesiko, iyakwamkelwa ukwenza ubuncinci beeseti ezi-3 zokuphindaphinda ezili-10. Ukuba uzalisekisa ngokulula le nqanaba, unokwandisa ukwanda kwenani lokuphindaphinda, umzekelo, ukuya kuma-20.
- Xa izidumbu zomsana zomelela, ungaqala ukwenza izivivinyo kunye nezisindo, umzekelo, usebenzisa i-pancake. Khawukhumbule nje ukuba ufanele ukuyigcina icinezelekile esifubeni sakho.
I-Hyperextension technique ekhaya
Kukho iindlela ezininzi, indlela onokuyenza ngayo
- Sebenzisa ibhola . Hlahla amathanga kwibhola, uze ufake iinyawo phantsi kwebhetri okanye ifenitshala. Yenza iiphulophu. Inzuzo kukuba uya kwenza umsebenzi ukususela kwisithuba esiphantsi kwama-45 degrees.
- Unokuqeqesha kwisihlalo okanye embhedeni. Ukwenza, uya kufuna uncedo lomnye umntu. Zibeke ngokwakho ukuze i-torso ixhomeke ngokukhawuleza. Yenza lo msebenzi, njengemimodeli.
- I-version elula kakhulu i-hyperextension phantsi. Ukuze wenze oku, hlala kwisisu sakho uphakamise ingalo yakho kunye nomlenze ochaseneyo ngexesha elinye.