Mene ne nasiha ga hyperextension?

Kwaikwayo ga hyperextension cikakken sananne ga dukan masoya na wasanni, ko da waɗanda ba su sani ba ta dace sunan. Adaptations a cikin nau'i na wani benci tare da clamps ga kafafu ne kowa a gyms. A ra'ayi na sauki daga cikin zane, shi ne mai idon basira zuwa ga yin na'urar kwaikwayo for hyperextension na hannunsa. Irin wannan na'urar ne manufa domin home aikin da, kamar yadda shi ne m da aikin.

Menene wuce-wuri?

kwaikwayo zane ga darussan kan hyperextension ne mai sauki isa. Na'urorin, ake magana a kai popularly Roman kujeru, kunshi wani karfe frame, wani dandali don samar da ƙafafunsa, yi karkashin gaban cinya, kuma rollers for rike da kafafu.

Mafi yawa daga cikin model ne daban-daban simintin yi. The kawai kashi cewa lends kanta zuwa tsari, a cikin ni'imar da na'urar kwaikwayo axis. Shi ne saboda ta sanyi, yana yiwuwa gyara matsayi na na'ura abubuwa a karkashin jikin mai amfani da saituna.

Wa shawarar na'urar kwaikwayo Baya wuce-wuri?

Actual darussan kan giprekstenzii nemi sabon shiga. Mutanen da suke kawai farawa da horo a cikin dakin motsa jiki, sau da yawa cuta da baya, overloading tsokoki a lokacin squat tare da wani barbell, dirka a cikin gangara. Hyperextension (na'urar kwaikwayo, wani photo na wanda za a iya gani a cikin wannan kayan damar domin irin wannan motsa jiki) ya ba da damar da za su shirya domin inganta horo, ya karfafa da baya extensor tsokoki, saboda haka, dukan lumbar yankin.

Azuzuwan a hyperextension zama ba makawa ga mutane da cewa sha wahala daga ciwon baya. Kamar yadda muka gani a sama, daidai kisa da darussan kan na'urar kwaikwayo Qarfafa lumbar tsokoki da kuma tendons. Saboda haka, masu amfani da suke fuskantar matsaloli da kashin baya, suna iya sannu a hankali horar da baya, sannu a hankali motsi zuwa inganta horo.

Daga qarshe bada a kan hyperextension suna da amfani ga mutane cewa kai mai sedentary, m salon. Bayan duk, wannan kungiya na yawan mafi kusantar su sha daga dukan nau'i na curvatures na kashin baya, osteochondrosis, intervertebral hernia. Regular motsa jiki don ba da damar hyperextension kyawawan nan da nan ya rabu da wadannan matsaloli, inganta da samuwar da kyau, anatomically daidai hali.

Tips for Akwai hanyoyi

Don zaɓar real m nasiha ga hyperextension, a lokacin da ka saya kamata kula da wadannan abubuwa:

1. Nagari don dakatar da wani iko da zane model. Yana da kyau idan na'urar ba zai yi hani a kan nauyi.
2. Na musamman muhimmancin ne da zaman lafiyar na na'urar kwaikwayo. Housed a benci, da mai amfani ya kamata ba wobble ko slide, risking rauni.
3. Kwaikwayo ga hyperextension kamata a yi m dandamali ga ƙafa matsayi. Barka da bambance-bambancen karatu tare da zamewa shafi.
4. Yana da kyawawa da cewa ciki shaƙewa na taushi da abubuwa na na'urar kwaikwayo ya kasance resilient, amma ba sa wani rashin jin daɗi a lokacin hanya.
5. Kamata ba, baicin model wanda bayar da babbar dama ga m gyara daga cikin sigogi ga mutum bukatun masu amfani.

M bada hyperextension

Popular sau da yawa, a nasiha ga mayar da hyperextension sarrafa ta masu amfani frankly ba daidai ba. Wasu sababbin wanda ba a sani da na'urorin na cikin shirin, aiki a kan ma manyan amplitude, overly lankwasa baya, sa a dukan bunch wasu kurakurai.

Don kauce wa cutar da nasu kiwon lafiya, wajibi ne don la'akari da yadda za a amfani da na'urar kwaikwayo for hyperextension:

1. An fara matsayin - a na'urar kwaikwayo da aka kayyade a karkashin jikin mai amfani da saituna. A gaban rollers suna located a cikin lankwasawa zone cinyoyinsa. Lower kafa kambun an saita a cikin wani wuri a sama da Achilles jijiya. Bugu da ari infest ƙafãfunsu karkashin platen, da mayar da daukan matakin matsayin masu hada kai tare da mike kafafu.
2. darussan fara - bayan tallafi na farko matsayi, aka nuna a cikin irin ƙarfin lantarki gluteal tsokoki. User "karya" gidaje ta hanyar da gaban rollers na'urar kwaikwayo da kuma leans saukar har sai da jiki ba zai tanƙwara a wani kwana na ⁶⁰ °. Hands folded a kan kirji, bayan da wani dagawa jiki da kuma jiki baya ga farawa matsayi. Yin darussan bisa ga ya dace dabara ya shafi rage jiki zuwa numfashi da kuma hawa zuwa exhale.

Common kurakurai a cikin wasan kwaikwayon na hyperextension

Daya daga cikin manyan kurakurai halayyar ga sabon protrudes ɓarna, low ragewan jiki lokacin da jiki ya kai wani lanƙwasa kwana na ⁹⁰ °. Irin wannan embodiment na motsa jiki ne kawai zai yiwu ga mutane da karfi, lafiya da baya.

Yana ba ya kawo babu albarkacin amfani ma manyan deflection a cikin gidaje dawo da lokaci. Wannan tsarin kula da horo kawai qara hadarin rauni ga lumbar da baya a sakamakon wuce kima danniya a kan vertebrae.

Wrong yanke shawara a cikin ni'imar aiki bisa ga cikakken amplitude. Yin sauri, gaggarumar ƙungiyoyi na Pendulum ba samar da zama dole load a kan tsokoki da kuma tendons.

Popular sau da yawa, a lokacin da ya hau a cikin wuce-wuri da matasa 'yan wasa a kan-tanƙwara da kafafu a gwiwa gidajen abinci. Don tafiyar da wannan hanyar ba da shawarar. Proper dabara ya shafi straightening jiki.

Wasu 'yan wasa kokarin maza maza su sa baya na taimako, resorting to da yin amfani da kaya masu nauyi. Don yin haka sabon shiga kuma ba shi daraja. Da farko, aikin ya zama "komai", saboda samun wani mayar da rauni, da ake ji da karin nauyi ne mai karye.

a ƙarshe

Kamar yadda za a iya gani, a hyperextension benci ne tasiri simulators, wanda damar darussa don ƙarfafa lumbar kashin baya, kare da dan wasa daga rauni ƙananan baya. Regular workouts damar fairly da sauri shirya musculoskeletal tsarin yin ƙarfi bada, ya samar da wata lafiya hali.