Hyperextension - Ko te ara ki te kaha, me te hauora hoki

au e mōhio he tokomaha atu maheni ki taputapu hākinakina o te kura i raro i te ingoa o "koati". A, tino pea, tokomaha i mahi hyperextension i roto i ngā akomanga mātauranga tinana, engari kihai i taea e ara mohio ratou ki ta te huaina reira. Heoi hyperextension - he mahi motuhake, i raro i nei e whai wāhi te maha o ngā rōpū uaua, ara, erectors filosilivá, whakangongea, glutes. O te akoranga, e kore e tika Sports, "koati" mo tenei mahi. Mahi toronga i runga i te simulator, ka taea e koe te whakatutuki i te mea uaua e tautokona hei tuarā kaha, e muri e ārai hoki te mamae. I tua atu, ka kia pai-hangaia reira te mata muri katoa o nga huha, tae atu i te papa.

mahi technique

Ki te karo whara, kia āta titiro pehea ki te mahi i hyperextension, a anake ka timata ki te mahi. Hei timata ki, Kōnei - he hoki i roto i te tūranga i reira te tinana katoa i raro i te hope he pahoho toronga. Movement Ko te utumu anake. Me takoto ki runga ki te simulator, kanohi ki raro, ki te whai i te pona i raro i te awa, rawa rite rawa mo tenei whakaaro. Ko te mata o te tūāpapa i runga i nei te kaipara kua ki kia i te taumata o te wheua papatoiake. Kei te whakaritea te reira na taua i on wāhi nui ki te faaohipa. Mahi mahi hyperextension, he nui te hoki ki te pupuri i te raina tika. Tenei ka karo kino. whakamua āta kikokore Tuatahi, ringa i muri i tou matenga (pouaka ranei). Ki te ko koe te whakamahi pauna atu, te haapa'oraa i ia i te uma (i roto i tetahi take e kore i te matenga). kia whakamua kikokore ki te wāhi, tae noa ki reira he he mānukanuka nga korero i roto i te kātete. e kore e hoki raro whakapiko! No mea pehea iti tiki koutou ki raro, e rite ana te roa rite ko tona hoki hangatonu. Pa tonu i te wāhi iti i runga i te exhale, ka taea e tīmata koe ki te whakaara i te utumu. wāhi i waho, ka e mahi ana mahi i runga i te pae whakapae, kua tae ina ko te tinana i roto i te whakarara tūnga ki te patunga witi, e ko, e hāngai te utumu me nga waewae. Ko te whakamārama o tenei mahi tenei. E whakamana ana ēnei mahi i te 10-15 nga toru ki te wha huarahi.

taatou

He ngā taatou o te hyperextension. whakamana ana tēnei mahi te kore anake i roto i te tūnga whakapae. Tei runga i te whakaaro, he reira taea ki te mahi i te toronga, i runga i te papa pānaki, e takoto ana i runga i o ratou taha, a tae noa pera-ka karanga "whakataka". kawea hyperextension i tahuri atu i runga i te simulator motuhake, i te mea i te koki o 45 nekehanga whanaunga ki te patunga witi. Ko te kupu, ko te wāhi o runga o te tinana, ka hanga i te kurupae, ko nga waewae i te raro, me te tihi o te matenga. whakamahi hyperextension ahua taha te nuinga uaua puku hōtiu. Whakamana i runga i te simulator whakapae: kaipara takoto tītaha, upoko o waewae i raro i te rango i roto i te ara tetahi. Na rawa, te Kōnei whakamuri. whakamana ana tēnei mahi i roto i te tikanga ano rite whakaahuatia ana i runga, e noho pūmau te utumu anake me waewae toronga hua.

mutunga

e kore he ngaukino toronga i roto i te hope i runga i te simulator motuhake te ohie hākinakina "koati" ranei. kua ki te mahi ki tona taimaha ake, e tino whakaiti te mōrea o te kino te kaipara. Tino nui - kia mau tou hoki tika, ka mahi i te mahi āta. Na e hei hyperextension te taputapu pai i roto i te whawhai mo te hoki hauora, me te ataahua.