i-hyperextension nomlingani wakho

Hyperextension nomlingani - amasu wokuzivocavoca:

1. Lala ebhentshini enezingqimba ubheke phansi ukuze izinkalo zakho zibe semaphethelweni ebhentshi, futhi ungagijimisa ukuthambeka phansi, ukugoba okhalweni ngaphandle kokuzizwa ungakhululekile. Ukusikisela: isikhundla sakho kufanele sifane nesimo ebhentshini le-hyperextension, kepha ukuphakama kokunyakaza kuzoba kuncane, kukhawulelwe ukuphakama kwebhentshi. Uzakwethu kufanele akhiye izinyawo zakho ngokuphepha.
2. Ukugcina umzimba uqonde, uwele izandla zakho ngemuva noma esifubeni njengoba kukhonjisiwe esithombeni. Lesi kuzoba isikhundla sakho sokuqala. Ukusikisela: ukwenza ubunzima bokuzivocavoca uthathe idrayivu yesandla ewelekile.
3. Lapho uhogela, qala ukuncika phambili kancane, uguqe okhalweni. Gcina umhlane wakho uqonde. Landela imithambeka phansi kuze kube yilapho uzwa ukungezwani emisipheni engemuva kwethanga futhi ngize ngizwe sengathi ukuqhubeka nokuncika phambili ngaphandle kokuzungeza emuva akunakwenzeka. Ithiphu: ungabuyeli emuva kulo lonke uvivinyo.
4. Ku-exhale, phakamisa kancane i-torso yakho emuva endaweni yokuqala. Ithiphu: gwema amajezi noma ukunyakaza okungazelelwe. Ngaphandle kwalokho, ungalimaza emuva kwakho.
5. Gcwalisa inombolo edingekayo yokuphindaphinda.

Ukuhluka: ungenza futhi lo msebenzi ebhentshini le-hyperextension, ngaphandle kosizo lozakwethu. Ukuzivocavoca ngenye indlela kugobeka phambili nge-barbell emahlombe (sawubona) kanye nokufa okunemilenze eqondile.