uxhumano

I-Hyperextension - izindlela zokuzivocavoca:

1. Lala ubheke phansi ebhentshini le-hyperextension. Vikela izigubhu ngaphansi kwesitendi.
2. Lungisa ukuphakama kwebhentshi ukuze izinqe zakho ziphumule emzalweni, futhi ungakwazi ukugoba phambili, ugobe okhalweni ngaphandle kokuzizwa ungakhululekile.
3. 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.
4. 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.
5. Ku-exhale, phakamisa kancane i-torso yakho emuva endaweni yokuqala. Ithiphu: gwema amajezi noma ukunyakaza okungazelelwe. Ngaphandle kwalokho, ungalimaza emuva kwakho.
6. Gcwalisa inombolo edingekayo yokuphindaphinda.

Izinguquko: ungenza futhi lo msebenzi ngaphandle kokusebenzisa ibhentshi le-hyperextension, kodwa kulokhu kuzodingeka uthathe usizo lomlingani. Okunye ukuzivocavoca ukugoba phambili nge-barbell emahlombe (sawubona) kanye nama-deadlifts anemilenze eqondile.