Whakamuri Hyperextension: te tikanga, tohutohu, tohutohu

Taua te mahi he hyperextension, raro ki te mahi auau haapuai te koere uaua hoki, he te ārai whai hua o ngā wharanga i roto i te raro hoki me tuarā. Heoi, mo tenei te whakangungu anake i roto i te putanga tuku iho.

huha shapely me papa tightened, e pokaia he ki te hoki

rerekē whakamuri Hyperextension i te meka puāwaitanga e i roto i te tukanga o whakangungu te kēmu taketake kore e takaro e te utumu me waewae. Na reira, mahi kaha nga uaua o nga papa me huha, me te lumbar anake āwhina e.

I roto i te meka, kei te mahi i te Kōnei whakamuri nga taua uaua rite te aronui, engari e taea te huaina tenei kōwhiringa te haumaru ake mā te neke kawenga nako. Ko te tikanga tuku iho tā te aronga i runga i te roa uaua o te hoki hononga, me te turi, a konei te tupono o te whara, ka mahi ki te taimaha nui, he tiketike rawa. Technique o toronga whakamuri, i te tahi atu te ringa, taea kaitäkaro ngaio ki te whakamahi i te taimaha fantastic.

e tūtohu hyperextension whakamuri ki kaitäkaro o ngā taumata rerekē o te whakangungu mō te e painaina ana uaua i mua i te raveraa i te whakangungu taimaha, me te kaitäkaro, ki tīmata whakamahana ake i mua i mahi te umeraa.

Tūtohutanga i runga i te whakatinanatanga o te hyperextension whakamuri

I roto i te tukanga o te whakatinanatanga whai wāhi kotahi anake tahi - te hip - he anatomy kaha e taea ai e koe te mahi ki pauna nui. he tūnga pūmau puta noa i te tāruarua o te kaha tīwera tonu te whare, ka i runga i te tuaiwi e kore e manukanuka.

He mea nui ki te pupuri i roto i te ngakau:

• Ki te karo whara, te karo i nekehanga ohorere.
• I roto i te tikanga ki te uta i tōtika te whakangongea, kia te tōkena kia takaia roto.
• E kore e taea e koe te tārere, tamata tika ki te tūpuku hanga te piki. He pai te tāruarua kounga wāhanga atu tonu, engari ko te mōrea o te whara.
• kawea Mahi i roto i roto i tīwera te totoro uaua mōrahi me te he tonu i roto i te mānukanuka.
• Kaua e wareware e pā ana ki manawa tika: manawa i roto i te wāhanga kino, ka exhale i kaha.

Mai te hyperextension whakamuri - he faufaa rerekē i te puāwaitanga tenei mahi, a ka hiahiatia te kaiwhakangungu te hoki reira tino rerekē. Tikanga, he tika maitai hoahoa slanted ranei, rite rawa ki te Pads taringa ngohengohe, urunga taea te whakarite mo nga waewae me te kakau mo te ringa.

mahi technique

Ki te kore te mea te omaoma he pūrere motuhake mō te mahi simulator "hyperextension whakamuri" hyperextension pae ranei mo te mahi mau rawa.

Me koe ki te tīmata whakangungu ki te tautuhinga mīhini hoki ratou. Next, he mea nui ki te piri ki te aratohu e whai ake nei:

• I runga i te pae whakapae ki te takoto mata ki raro, a ka tango i te mata piri.
• Waewae, tika i te tahi turi, kei nei i runga i te mata o te pae.
• I te exhale, āta ara te waewae ki runga ki te hanga i te raina tika ki te tinana.
• Hoki i te hēkona ruarua ki te whakatika i te tihi.
• I te waewae ngongoa āta hoki ki tīmata tūranga.

I roto i te tikanga ki te karo i whara filosilivá, e kore te tūtohu poaka i te tihi. kia puritia tika te matenga, e kore i whiua e ia kaki. Ki te he ngāwari te mahi, ka taea e koe te tāpiri i te faateimaha atu.

Ki te kore ko te taea o te whai wāhi ki te omaoma, tenei mahi ko te hyperextension whakamuri, ka taea e tika rite tōtika te whakamahi i roto i te kāinga. Ka Me koe te pōro mahi nui. Ka taea te mahi mahi noa i takoto i runga i te tūru unu tahi rua.

tinana i te kāinga

Na, whakataka hyperextension i te kāinga mā te whakamahi i fitball āwhina ki te mahi i roto i:

• uaua Gluteal.
• uaua huha.
• Raro me te waenganui rohe o te hoki.

Ki te mahi i tenei, e hiahia ana koe ki te tango i te tūranga tīmata:

• Hei takoto i runga i tona puku i runga i te pōro kia i ko ia i raro i te hope, me te puku o raro.
• Ringa tūnga i roto i te mua o te whanui pokohiwi-motu, ka totoro a ratou ki te patunga witi.
• puritia tahi Torotika waewae.

whakamana te mahi atu:

• Kua whakaarahia nga waewae, whakakikī i te hope, me te raro hoki.
• Roa hoki te torutoru hēkona i te wāhi mōrahi.
• Ata hinga iho kaua hoki e pa ki te patunga witi.

I roto i te īngoa, he mea nui ki te whakahaere i to koutou manawa. E tika ana kia puhoi, me te naki.

Ki te mahi koe i te mahi "hyperextension whakamuri" ia mo 2-3 huinga ki te maha o aua i te iti rawa 12 wa, ka kia kitea te hua i muri i te 30-40 ra.