I-hyperextension yindlela eya kumqolo onamandla kwaye onempilo

Ngokuqinisekileyo abaninzi abantu banomqondiso osuka esikolweni kunye neprojekthi ebizwa ngokuthi "ibhokhwe". Kwaye, baninzi, baninzi benza i-hyperextension kwiiklasi zemfundo yenyama, kodwa basenokungazi nokuba kubizwa ntoni. Ngoko ke, ukuxilongwa kwimizimba ekhethekileyo, apho iindidi ezininzi zeemisipha zibandakanyeka, oko kukuthi: i-extensors ye-back, i- hamstrings, i- gluteus muscle. Ngokuqinisekileyo, kungekhona kuphela imidlalo "ibhokhwe" ifanelekile kulo msebenzi. Ukwenza ukwandiswa kwi simulator, unokufezekisa ukuba izihlunu ezisekela umlanjana ziya kuqina, eziza kukunceda zisuke kwiintlungu zangemva. Ukongezelela, wonke umqolo wamathanga, kuquka iibhokhwe, uya kusebenza ngokupheleleyo.

Inkqubo yokusebenza

Ukuze ugweme ukulimala, ufanele ufunde ngokucophelela indlela oyenzayo yokwenza i-hyperextension, kwaye uze uqale usebenze. Okokuqala, ukuxhaswa kwe-hyperextension yandisa kwithuba apho indawo yonke umzimba isesikweni esinqununu phantsi kwelolo. Ukuhambelana kwenziwa kuphela ngumbono. Kubalulekile ukulala phantsi kweso simulator ubuso, phantsi iinqumlo phantsi kwe-rollers, ezixhomekeke ngoku. Umda weqonga apho umgijimi ufumane khona kufuneka ube kwinqanaba lamathambo e-pelvic. Ihlonyelwe ukuze xa kukho indawo ezinzile, kukho indawo eyaneleyo yokusebenza. Ukusebenzisa u-hyperextension, umva kufanele uhlale uchanekile. Oku kuya kuphelisa umonakalo. Okokuqala ugobe phambili, ubambe izandla emva kwentloko (okanye kwisifuba). Ukuba kukho umthwalo owongezelelweyo, ubanjwe esifubeni (kungekho ngasemva kwentloko). Hamba phambili kude kube nomzuzwana xa kukho intambo ebonakalayo emlenzeni. Iingqumbo azinxibe! Akunandaba nokuba uphantsi kangakanani, into ephambili kukuba umqolo wakho uphelele ngqo. Emva kokuba ufikelele kwindawo engezantsi, ekuphumeni komlilo kuya kwenzeka ukuba uqale ukuphakamisa isibetho. Ingongoma ephezulu, xa uqhuba umthambo kwi-bench engqambileyo, ifumaneka xa umzimba uhlala kwindawo ehambelana nomgangatho, oko kukuthi, i-torso nemilenze yinto efanayo. Oku kuchazwa kwalo msebenzi. Ukuzivocavoca okunjalo kwenziwa ngamaxesha a-10-15 kwiindlela ezintathu ukuya kwezine.

Izinketho zokuphunyezwa

Kukho iindlela ezahlukeneyo zokwenza i-hyperextension. Lo msebenzi awuqhutywanga nje kwisithuba esinqamlekileyo. Ngokuxhomekeke kwinjongo, unokwenza izandiso, ngelixa lilele kwinqanaba elityebileyo, lilele kwicala layo, kwanokuba kuthiwa "ukujika". Iimpawu zokunyusa ezithintekayo zenziwa kwi simulator ekhethekileyo, e-angle ye-45 degrees ephantsi komgangatho. Ngaloo ndlela, kwinqanaba elingaphezulu umzimba uya kudala i-ray, imilenze iya kuba sezantsi, kunye nentloko phezulu. Ingqungquthela yomgaqo-nkqubo wokuphunyezwa kwee-hyperextensions ibandakanya ikakhulu izihlunu ze-oblique zoomatshini. Kuqhutyelwa kwisimulator esingenalathisi: umgijimi ulele ecaleni, ephethe iinyawo zakhe ngaphantsi kweendlela zokuhamba. Kwaye, ekugqibeleni, uphinde uguqule i-hyperextensions. Lo msebenzi uqhutyelwa ngendlela efana neyo ngasentla, kuphela i-torso ihlala inganyanzelwanga, kwaye imilenze iya kwandiswa.

Isiphelo

Izandiso kumqolo osezantsi kwi simulator ekhethekileyo okanye kwizemidlalo elula "ibhokhwe" ayilusizi. Umqhubi usebenzisana nobunzima bakhe, obunciphisa kakhulu umngcipheko wokulimala. Into ebaluleke kakhulu kukugcina umqolo wakho uqonde kwaye wenze usebenze ngokukhawuleza. Emva koko i-hyperextension iya kuba ngumncedisi obalaseleyo kumzabalazo wempilo enhle kunye nomhle.