Hyperextension - nzira yekushanda

Hyperextension haisati yashandiswa kuwana mutoro, kuwedzerwa musimba kana kurasikirwa nemutoro, inonyanya kushandiswa kugadzira misi. Vakawanda vanoshandisa chiito ichi kusimbisa musana uye kuderedza ngozi yekukuvara kuchiuno. Chimwe chiito, chakadai sekutengesa , chinogona kushandiswa kushambidza uye kugadzirira mishonga yekudzidziswa kwakasimba. Sezvo mutoro wacho unogamuchira musana, zvakakosha kutanga kutanga kurovedzwa chete mushure mokunge uongororwa nachiremba. Kana iwe usingadi kupinda muimba yekurovedza uye uchisarudza kudzidza kumba uye usati watenga simulator, iwe unogona kuita chiito chekudzivirira.

Ndezvipi musumbu zvinoshanda nehuperextension:

• Matope;
• mahudyu;
• mitsipa yemushure.

Nei chikonzero chekunyengedzera kuchidiwa?

Vadzidzisi vanorayirwa kusarudza basa iri kune vanhu vane matambudziko nemasana avo. Inongodiwa chete kudzidzisa zvishoma nezvishoma uye pasi pekutarisa kweumwe nyanzvi. Izvi zvinoderedza dambudziko rekukuvadzwa kumusana uye matete. Kubatsirwa kwekunyengedzera kunogona kuongororwa nevanhu vanopedza nguva yakawanda vari pachigaro, pamwe nekumira. Inokurudzirwa kuita hypertension ne osteochondrosis, scoliosis uye hernia. Kutenda nekudzidzira nguva dzose iwe unogona kuvandudza mamiriro emutsara uye kuumba maitiro akanaka.

Hyperextension technique

Iro tsika yekuita basa iri pane imwe simulator chaiye. Iine chimiro chebhenekeri nemagumburu uye chikwata chetsoka. Iko kunofanirwa kuiswa pane simulator kuitira kuti chikamu chepamusoro chemuviri chirembedze. Isa tsoka pamapuratifomu, uye gadzira makumbo nemavhiriki. Kana pasina majekiti akadaro pane simulator, bvunza mumwe munhu kuti abate tsoka dzavo. Isa maoko ako pachipfuva chako, uye simudza torsi yako kusvikira yava yakafanana nechepasi. Tora kufema uye zvishoma nezvishoma kunyura pasi, kubata kwechipiri, dzokera kunzvimbo yekutanga. Usakanganwa kubuda mukati mekumusoro.

Nzira yakarurama sei kuita rubatsiro?

1. Zvinorambidzwa kuita zvishoma nezvishoma, uyewo kuitisa kudzidzisa nokukurumidza. Chinhu chacho ndechokuti mutoro unenge usina kuwanda uye unogona kukuvadza.
2. Iwe haugone kuchengeta maoko ako shure kwekutya kwako panguva yekurovedza, sezvo izvi zvinogona kutungamira pakukomberedza musana wako. Kana iwe ukavabata pamutsipa, zvino iyi iremoro rinorema pamutsipa wekervical, izvo zvinogona kutungamirira kukuvara.
3. Usasimudza nyaya yacho pane nzvimbo yakakurudzirwa, sezvo ichi chiitiko chakakomba kumucheto.
4. Mutsika, inogamuchirwa kuita zviduku zvemasero matatu ekudzokorora gumi. Kana iwe ukanyatsozadzisa chiyero ichi, unogona kuwedzera kuwedzera nhamba yekudzokorora, somuenzaniso, kusvika kune makumi maviri.
5. Apo misumbu yemashure inowedzera simba, unogona kutanga kuita zvidzidzo nezviremba, somuenzaniso, uchishandisa paniki. Ingoyeuka kuti iwe unofanirwa kuichengeta ichipikisana nechipfuva chako.

Hyperextension technique kumba

Pane zvakawanda zvingasarudzwa, zvaungaita chiitiko ichi pasina simulator chaiye:

1. Shandisa fitball . Hip iyo mahudyu pane bhora, uye uise tsoka pasi pebhateri kana fenicha. Ita mhirizhonga. Izvo zvakanaka ndeyekuti iwe uchaita basa racho kubva pane imwe nzvimbo iri pedo kusvika kune 45 degrees.
2. Iwe unogona kudzidzisa panhovo kana mubhedha. Kuti uite, iwe unoda rubatsiro rweumwe munhu. Gara iwe pachako kuitira kuti torsi irege kusungirirwa pasi. Ita basa racho, semuenzaniso.
3. Shanduro yakajeka ndeyokutengesa pasi. Kuti uite izvi, gara mudumbu rako uye simudza ruoko rwako uye gumbo rakasiyana panguva imwechete.