Thumbnail for the video of exercise: Rov qab Hyper extension

Rov qab Hyper extension

Exercise Profile

Nqeeb Ib hliCov healing no mah med wv nuv.
Cov khoom sivKei-a buleliy Stability ball.
Ib tej VajErector Spinae, Gluteus Maximus
Ib tej Vaj themHamstrings
AppStore IconGoogle Play Icon

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Rov qab Hyper extension

Reverse Hyperextension yog ib qho kev tawm dag zog uas tsim los ntxiv dag zog rau sab nraub qaum, glutes, thiab hamstrings, muab ob qho tib si lub zog thiab cov txiaj ntsig zoo. Nws yog qhov zoo tagnrho rau cov neeg ncaws pob, gym-goers, lossis leej twg tab tom nrhiav kev txhim kho lawv cov saw hlau tom qab lub zog thiab hloov tau yooj yim. Cov neeg tuaj yeem xaiv los koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub txhawm rau txhim kho lawv cov kev ua tau zoo tag nrho, txhim kho lub cev, thiab txo qhov kev pheej hmoo ntawm kev raug mob hauv qab.

Qhia txog: Lub thibkis Step-by-Step Rov qab Hyper extension

  • Khaws koj ob txhais taw hauv qab ko taw los yog pob taws hooks, xyuas kom koj ob txhais ceg ncaj los yog khoov me ntsis.
  • Txo koj ob txhais ceg ncaj nraim rau hauv pem teb, qhov no yuav yog koj txoj haujlwm pib.
  • Pib qhov kev tawm dag zog los ntawm kev tsa koj ob txhais ceg upward, ua kom lawv ncaj, kom txog thaum koj lub cev tsim ib txoj kab ncaj nraim ntawm lub taub hau mus rau ntiv taw.
  • Maj mam txo koj ob txhais ceg rov qab mus rau qhov chaw pib, kom ntseeg tau tias koj tswj hwm txhua qhov kev txav mus los. Rov ua cov txheej txheem no rau koj qhov kev xav tau ntawm cov lus rov ua dua.

Nruab ntxaug ntawv Rov qab Hyper extension

  • Tswj Koj Lub Zog: Tsis txhob txav koj ob txhais ceg lossis siv lub zog los nqa lawv. Qhov no tsis tsuas yog txo qhov ua tau zoo ntawm kev tawm dag zog tab sis kuj tuaj yeem ua rau raug mob. Hloov chaw, tsom mus rau kev siv koj cov glute thiab cov leeg nraub qaum los tsa koj ob txhais ceg. Lub zog yuav tsum tau qeeb thiab tswj, ob qho tib si thaum nqa thiab txo koj ob txhais ceg.
  • Tsis txhob Overextend: Lwm qhov yuam kev yog overextending nyob rau sab saum toj ntawm lub zog. Qhov no tuaj yeem ua rau lub siab tsis tsim nyog rau koj sab nraub qaum thiab qaum. Txhawm rau zam qhov no, nqa koj ob txhais ceg kom txog thaum lawv nyob hauv txoj kab nrog koj lub cev, ua ib txoj kab ncaj nraim ntawm koj lub taub hau mus rau koj txhais taw.

Rov qab Hyper extension FAQs

Tuaj nov cuag Rov qab Hyper extension?

Yog lawm, cov neeg pib tuaj yeem ua qhov Reverse Hyperextension ce, tab sis nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb hnyav lossis txawm tias tsis muaj qhov hnyav tag nrho los xyuas kom meej daim ntawv thiab tsis txhob raug mob. Qhov kev tawm dag zog no tsom rau sab nraub qaum, glutes, thiab hamstrings, thiab nws yog qhov tseem ceeb rau cov neeg pib tshiab kom muaj tus kws qhia lossis cov neeg paub txog kev qhia lawv thawj zaug kom ntseeg tau tias lawv ua qhov kev tawm dag zog kom raug. Raws li nrog ib qho kev tawm dag zog tshiab, nws yog ib qho tseem ceeb uas yuav tsum pib qeeb thiab maj mam nce ntxiv thaum lub zog thiab kev nplij siab nrog lub zog txhim kho.

Yuav ua li cas kev sau ntawv tso? Rov qab Hyper extension?

  • Banded Reverse Hyperextension: Hauv qhov kev hloov pauv no, koj siv cov hlua tiv thaiv txuas nrog koj lub pob taws kom muaj zog ntawm kev tawm dag zog thiab ua haujlwm koj cov glutes thiab hamstrings nyuaj.
  • Ib Leeg-Leg Reverse Hyperextension: Qhov kev hloov pauv no suav nrog kev nqa ib ceg ntawm ib lub sijhawm, uas cais txhua lub glute thiab hamstring ntawm tus kheej thiab tuaj yeem pab daws cov leeg tsis sib xws.
  • Incline Bench Reverse Hyperextension: Siv lub rooj ntev zaum incline rau qhov kev tawm dag zog no hloov lub kaum sab xis ntawm lub zog thiab tuaj yeem tsom qhov sib txawv ntawm koj cov glutes thiab hamstrings.
  • Qhov hnyav rov qab Hyperextension: Hauv qhov kev hloov pauv no, koj tuav qhov hnyav ntawm koj txhais taw thaum ua qhov kev tawm dag zog kom muaj zog thiab ua kom qhov kev tawm dag zog nyuaj.

Yuav ntawm li cas kev caij kab mob los tso tso Rov qab Hyper extension?

  • Glute Bridges: Glute txuas txuas feem ntau tsom rau ntawm glutes thiab hamstrings, zoo ib yam li Reverse Hyper extension, tab sis lawv kuj koom nrog cov tub ntxhais, ua kom muaj kev ruaj ntseg thiab lub zog hauv cov cheeb tsam no.
  • Noog Dogs: Qhov kev tawm dag zog no txhawb nqa Reverse Hyper txuas ntxiv los ntawm kev tsom mus rau sab nraub qaum thiab lub hauv paus ruaj khov, txhim kho kev sib npaug thiab kev sib koom tes uas yog qhov tseem ceeb rau kev ua haujlwm Reverse Hyper extensions zoo.

Cov ntawv cov tuam tsev muaj kev khiav Rov qab Hyper extension

  • Stability pob qoj ib ce
  • Rov qab Hyperextension workout
  • Thigh ntxiv dag zog
  • Stability pob hyperextension
  • Glute thiab ncej puab workouts
  • Txo lub cev stability pob ce
  • Rov qab Hyperextension nrog lub pob ruaj khov
  • Fitness pob ncej puab
  • Stability pob workouts rau ncej puab
  • Advanced stability pob ce