Lever Reverse Hyperextension
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Faraɗiyan da ya kunɓa:
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Sakonni ga Lever Reverse Hyperextension
Lever Reverse Hyperextension wani motsa jiki ne mai ƙarfi wanda ke da alaƙa da ƙananan baya, glutes, da hamstrings, haɓaka ainihin kwanciyar hankali da haɓaka matsayi. Yana da kyakkyawan zaɓi ga 'yan wasa da masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman haɓaka ƙarfin jikinsu da lafiyar kashin baya. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin aikin yau da kullun don taimakawa rigakafin rauni, haɓaka aikin motsa jiki, ko goyan bayan dacewar aikin gabaɗaya.
Yanayinta: tsammanin nuni a nuni Lever Reverse Hyperextension
- Tsaya jikinka a mike kuma fara motsa jiki a cikin matsayi na ƙasa, tare da jikinka yana rataye a gefen benci.
- A cikin tsari mai sarrafawa, ɗaga jikinka na sama ta amfani da tsokoki na baya har sai jikinka ya samar da madaidaiciyar layi daga kai zuwa dugadugan ka.
- Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa kun matse glutes ɗinku a saman motsi.
- Sannu a hankali rage jikin ku zuwa wurin farawa, maimaita motsi don adadin da ake so na maimaitawa.
Lajin Don yi Lever Reverse Hyperextension
- Matsalolin Sarrafa: Ka guji jaraba don amfani da kuzari don ɗaga ƙafafunka. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan ba kawai yana aiki da tsokoki yadda ya kamata ba amma kuma yana rage haɗarin rauni.
- Shiga Mahimmancin ku: Riƙe tsokoki na ciki a duk lokacin motsa jiki. Wannan zai taimaka wajen daidaita jikinka da kare ƙananan baya.
- Matsayin Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi. Rage kafafunku har zuwa dadi, sannan ku ɗaga su har sai jikinku ya samar da madaidaiciyar layi. Ɗaga ƙafafu da yawa zai iya sanya damuwa mara amfani a baya.
- Guji Yin lodi: Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Yin lodi zai iya haifar da mummunan tsari da yuwuwar
Lever Reverse Hyperextension Tambayoyin Masu Nuna
Shi beginners za su iya Lever Reverse Hyperextension?
Ee, masu farawa zasu iya yin motsa jiki na Lever Reverse Hyperextension, amma yana da mahimmanci don farawa da nauyi mai nauyi ko ma nauyin jiki kawai don tabbatar da tsari mai kyau da kuma guje wa rauni. Wannan darasi na iya zama da wahala sosai, don haka yana da mahimmanci a ci gaba a hankali kuma a hankali. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum don jagorantar ta hanyar daidai tsari da fasaha.
Me ya sa ya wuce ga Lever Reverse Hyperextension?
- Prone Bench Reverse Hyperextension wani bambanci ne inda kake kwance fuska a kan benci mai lebur, ɗaga ƙafafunka don yin hawan hawan.
- Band-mai taimakawa juyar da hyperexters ya ƙunshi amfani da banbancin juriya, wanda za'a iya daidaita shi don canza matakin wahala.
- Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa ) wani bambance-bambance ne inda ake amfani da benci mai karkata don ƙara kewayon motsi da ƙarfi.
- The Floor Reverse Hyperextension motsa jiki ne mai nauyin jiki inda kuke kwance a ƙasa kuma ku ɗaga ƙafafunku, yana mai da shi zaɓi mai dacewa don motsa jiki na gida.
Me suna da abin da ya sanya ɗaukehawa ga Lever Reverse Hyperextension?
- Glute Bridges kuma suna haɓaka fa'idodin Lever Reverse Hyperextension yayin da suke mai da hankali da farko akan tsokoki masu ɗumbin yawa, waɗanda ke aiki yayin haɓakawa, amma tare da mai da hankali kan sarrafawa, keɓantaccen motsi don ƙarfafa niyya.
- Aikin Tsuntsaye na Bird yana da matukar dacewa ga Lever Reverse Hyperextension kamar yadda yake inganta kwanciyar hankali da daidaituwa, waɗanda ke da mahimmanci don tsari mai kyau da kuma rigakafin rauni a lokacin hawan hawan jini, yayin da yake shiga ƙananan baya da glutes.
Karin kalmar raɓuwa ga Lever Reverse Hyperextension
- Yi Amfani da Motsa Jiki
- Motsa jiki na Ƙarfafa Hip
- Reverse Hyperextension Workout
- Motsa jiki-Tsarin Hip
- Lever Reverse Hyperextension Technique
- Ƙarfafa Hips tare da Injin Ƙarfafawa
- Kayan Gym don Motsa Jiki
- Yi Amfani da Haɗaɗɗen Haɓakawa don Hips
- Juya Hyperextension akan Injin Leverage
- Injin Motsa jiki don Ƙarfafa Hip