HYPEREXTENSION
I-Hyperextension akuwona umsebenzi ohlanganisa ukuphakamisa i-torso phezulu ngangokunokwenzeka, kodwa kunalokho umsebenzi olawula ububanzi besandiso kanye nokulayishwa kweketango elingemuva ebhentshini elivundlile.
Ividiyo ibonisa ukunwetshwa okukhulu lapho ingaphambili le-pelvis lisekelwa esihlalweni saseRoma esivundlile, amaqakala agxiliswe kurola, futhi umzimba ongaphezulu uphakanyiswa ukusuka ngezansi ukuya ngaphezu komkhathizwe ngokuwela izingalo esifubeni. Kubukeka kufana nesandiso sangemuva se-ID 45 sisebenzisa umshini we-56-degree, kodwa kulo mshini, lapho i-torso yakho ihambisana naphansi, amandla akho okumelana namandla adonsela phansi yinde futhi umthwalo ongaphezulu uzwakala mkhulu. Ucwaningo oluqhathanisa ukuhlehla kwesitulo saseRoma kanye nokuma kwesandla luphinde lwathola ukuthi izimo eziseduze nezivundlile kanye nokuphakama kwengalo ende kwandise izimfuno ze-lumbar extensor. Izinhlobonhlobo ezihamba ngaphezu komkhathizwe, njengoba kuboniswe kuvidiyo, zikhona ngempela, kodwa ngokujwayelekile ukuphindaphinda kweketango elingemuva, ukungathathi hlangothi okuseduze ukusuka ekhanda kuya emaqakaleni kubekwa phambili, futhi ukunwetshwa komgogodla okungaphezu kwalokho kufanele kuphathwe ngokwehlukana ngokwezinjongo, ukuhamba, nezimpawu.
- Imisipha eyinhloko
- I-Erector spinae, i-multifidus
- Imisipha esekelayo
- I-Gluteus maximus, ama-hamstrings
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Isandiso sesiqu esivundlile, iketango elingemuva
Ingabe i-hyperextension kufanele ibe phezulu kune-horizontal?
Ukuphindaphinda okuyisisekelo kochungechunge lwangemuva kuzokwanela ngomzimba omiswe ngokumaphakathi, usondele ovundlile. Ukunwetshwa komgogodla ngale kokuvundlile kuwukuguqulwa okunenjongo ehlukile kanye nobubanzi, futhi kufanele kuhlukaniswe nokugoba ngengozi komhlane ophansi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihlola indlela kanye nezikhonkwane zokulungisa
Hlola ukuthi uhlaka alunyakazi yini nokuthi iphedi, i-ankle roller, nephinikhodi yokulungisa ubude kugxilile ngokuphelele. Ngaphambi kokubeka isisindo sakho kuso, xhawula idivayisi ngesandla ukuze uhlole noma yikuphi ukudlala noma ukushelela.
- 2
Qondanisa isiphetho sephedi ngaphansi kwethambo langaphambili le-pelvis
Lungisa iphedi langaphambili ukuze lingacindezeli esiswini sakho futhi izinqulu zakho zingagoqa ngokukhululekile ekupheleni kwephedi. Ungalali phambili kakhulu noma uphumule phakathi kwamathanga akho; qiniseka ukuthi ingcindezi isatshalaliswa ngokulinganayo ezinhlangothini zombili zezinqulu zakho.
- 3
Vikela amaqakala nemilenze yakho
Hook ingemuva lamaqakala akho ngaphansi kwerola futhi ugcine imilenze yakho ihlukene ngobubanzi be-hip. Gcina amadolo akho eqondile ngobumnene futhi uqinisekise ukuthi izinyawo zakho azisheleli ngaphandle noma zicindezele ohlangothini olulodwa.
- 4
Dlulisa izingalo zakho esifubeni sakho futhi uqondise i-torso yakho.
Qala ngamaleveli amafushane ngokuwela izingalo zakho esifubeni sakho. Beka izimbambo zakho phezu kwe-pelvis yakho, cindezela kancane isisu sakho, bese udala umugqa osuka ekhanda lakho uye emaqakaleni.
- 5
Gobisa okhalweni bese uzehlise imizuzwana engu-2–3.
Yehlisa umzimba wakho ongenhla ngokugoqa amalunga akho e-hip, ugcine i-pelvis yakho iqinile ku-pad. Yima ekujuleni okukuvumela ukuthi ugcine ijika lemvelo lakho wonke ingemuva nentamo ende, futhi ungahlosile ukuthinta phansi.
- 6
Phusha ngokumelene nokusekelwa kweqakala futhi ukhuphuke ufike ezingeni
Exhale futhi uphakamise i-torso yakho ngokusebenzisa i-glutes yakho, ama-hamstrings, nangemuva. Lapho izindlebe, amahlombe, i-pelvis, amadolo, namaqakala esondela emgqeni ovundlile, qedela ukuphindaphinda okuyisisekelo bese ubuyela phansi imizuzwana engu-2-3.
BACK VS GLUTE FOCUS
Uma usondela emkhathizwe, i-torso yakho iba yinde, okwenza phezulu kube nzima kakhulu.
Esihlalweni samaRoma esingama-degree angu-45, i-lever emelene namandla adonsela phansi iba mfishane kancane kancane njengoba i-torso imiswa, kuyilapho emshinini ovundlile, ingalo yomzuzwana yesisindo somzimba ongaphezulu iyanda njengoba umzimba uhambisana nephansi. Ngakho-ke ngisho nesisindo esifanayo nesimo sesandla, ungase uzwe ukucindezeleka okunamandla emhlane wakho nangemuva kwezinqulu zakho eduze komkhathizwe.
Uma phezulu kunzima futhi udlula umugqa ovundlile nge-rebound, umthwalo awupheli, kodwa ukuqondanisa kuphukile futhi ukunyakaza kugxilwe endaweni eyodwa yomgogodla. Yima kancane isekhondi elingu-1 ezansi bese uqhamuka nomuzwa wokuhlehla i-roller yeqakala. Inombolo yezimpinda kanye nokuma kwesandla ongakwazi ukukumisa emkhathizwe mkhulu kakhulu kuleveli yakho yamanje.
Iphuzu elibalulekile: Isiphetho esiyisisekelo: Iphuzu lapho izindlebe, amahlombe, izinqulu, amadolo, namaqakala asondela khona emgqeni ovundlile.
HIP OR SPINE
Ukuphindaphinda okugxile ku-hip kanye nokuphindaphinda kokunwetshwa komgogodla okuhlosiwe kunemigomo ehlukene.
Isandiso se-torso yesihlalo samaRoma singenziwa ngokuhambisa amalunga e-hip ngokuphawulekayo nokugcina umgogodla uzinzile, noma ngokuqhubekayo ukulungisa i-pelvis nokugoba nokuqondisa umgogodla ngokwawo. Ezifundweni ze-biomechanical, lezi zindlela ezimbili zikhiqize ububanzi obuhlukene bokunyakaza kanye nezikhathi ezihlangene zomhlane, okhalweni, namadolo. Noma amagama okuzivocavoca afana, empeleni angamaqhinga ahlukene okulayisha.
Ifomu eliyisisekelo kulesi sihloko ukugoqa izinqe zakho emaphethelweni ephedi bese ubuyela ekungathathi hlangothi okuvundlile ngaphandle kokushintsha kakhulu ijika lomhlane wakho. Uma uhlose ukunweba umgogodla wakho udlule indawo evundlile njengenhla ephezulu kuvidiyo, kufanele wehlise isisindo nesivinini, futhi uqondiswe ebangeni elifanele isimo somgogodla wakho nemigomo. Ungahlanganisi ukugoba ngengozi komhlane ongezansi nokunwetshwa komgogodla okuhleliwe.
TROUBLESHOOTING
Ukuma kwephedi nokuqeda okuvundlile kunquma izinga le-hyperextension
Uma i-pad iphakeme kakhulu futhi ivala isisu sonke ne-pelvis, sincane isikhala sokuthi i-hip joint igoqeke, futhi kulula ukuzungeza ingemuva kuphela lapho wehlisa umzimba ongaphezulu. Ngakolunye uhlangothi, uma iphedi iphansi kakhulu, i-pelvis ngeke inikeze ukwesekwa okwanele futhi izoslayida phambili. Beka ukuphela kwephedi ngaphansi kwethambo langaphambili le-pelvis bese uligoqa kabili noma kathathu kudivayisi engenalutho ukuze uhlole ukucindezelwa kwesisu nokushelela.
Phezulu, uma isilevu nezimbambo zakho ziphakanyisiwe futhi amahlombe akho ephakama kakhulu ngaphezu kwe-pelvis yakho, lokhu kuwuphawu lwe-hyperextension. Kuvidiyo eseduze kwayo, sebenzisa indawo lapho umzimba wakho uthinta umkhathizwe njengephoyinti lereferensi, phumuza kuleyo ndawo isekhondi elingu-1, bese wehla ngendlela efanayo. Uma uzwa ukucindezela okubukhali noma ukucindezeleka emhlane wakho ophansi, yehlisa ngokushesha ukuphakama.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Hyperextension iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-erector spinae · i-gluteus maximus ikhiqiza ukunyakaza kuyilapho ama-hamstrings esekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala ukuya kokugcina.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Hyperextension kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-hyperextension ye-back back ngaphesheya komkhathizwe
- Lokho okubonayo
- Amahlombe kanye nesilevu kuphakanyiswa kakhulu, i-pelvis ihlala phezu kwephedi, futhi ukhalo lugoqwe ngesikhathi esisodwa.
- Imbangela engaba khona
- Ngihumushe igama lokuzivocavoca i-hyperextension njengobude obukhulu.
- Indlela yokulungisa
- Yima lapho ikhanda lakho licishe livundlile ukusuka emaqakaleni. Izinhlobonhlobo zokunwetshwa komgogodla ngamabomu zinezikophu ezihlukene namamephu.
Iphedi liphezulu kakhulu futhi licindezela esiswini sakho
- Lokho okubonayo
- Ngezansi, ama-hips awasongekile, isisu sicindezelwa, futhi ngemuva kuphela kuyindilinga.
- Imbangela engaba khona
- Ukuphela kwephedi kungaphezu kwethambo langaphambili le-pelvis futhi kuvimbe ilunga le-hip.
- Indlela yokulungisa
- Yehlisa iphedi ukuze igcine ngezansi ngaphambi kwe-pelvis futhi uhlole i-hip hinge yamahhala kudivayisi engenalutho.
Iqakala liphuma kurola
- Lokho okubonayo
- Njengoba ukhuphuka, izithende zakho ziyaphakama, amaqakala akho anyakaze, futhi umzimba wakho ushelela phambili.
- Imbangela engaba khona
- Isikhala samarola nendawo yonyawo akufani nohlobo lomzimba wakho, noma amaphinikhodi okulungisa awakhiyiwe ngokugcwele.
- Indlela yokulungisa
- Misa isethi futhi ulungise amaqakala akho ukuze aqine. Ungasebenzisi izinto ezingenza unyawo lwakho liwe.
igxuma ngezansi
- Lokho okubonayo
- Ephuzwini eliphansi kakhulu lomzimba ongaphezulu, shintsha ngokushesha isiqondiso futhi i-apparatus iyashintsha.
- Imbangela engaba khona
- Ukuphindaphinda okungalawuleki noma ukuma kwezandla ezinde kuphazamise indawo yokuphumula.
- Indlela yokulungisa
- Beka izingalo zakho esifubeni sakho, ume isikhashana ngezansi isekhondi elingu-1, bese ugcina ukwehla imizuzwana emi-2-3. Qeda lapho isivinini esifanayo sinyamalala.
Ibuyiselwe emuva ukuze ijule
- Lokho okubonayo
- Ngemuva kokuthi ukunyakaza okuhlangene kwe-hip kuyeka, intamo, ingemuva, ne-back back igoba ngokuqhubekayo.
- Imbangela engaba khona
- Ngacabanga ukuthi ukusondela ezansi kwakuyilo lonke uhla.
- Indlela yokulungisa
- Shintsha isiqondiso phakathi kwebanga lakho lomuntu siqu lapho ungagcina khona ijika lakho elingemuva. Ungahlanganisi ukuguquguquka komgogodla okuhlosiwe ne-basic hip hinge.
Yelula izandla zakho ngaphezu kwekhanda lakho kusukela ekuqaleni
- Lokho okubonayo
- Ayikwazi ukuma phezulu, okuholela ku-hyperextension yasemuva noma ukwehla ngokushesha.
- Imbangela engaba khona
- Siphuthelwe iphuzu lokuthi ukuma kwengalo kukhulisa kakhulu ukuphakama kwe-torso.
- Indlela yokulungisa
- Dlulisa izingalo zakho esifubeni sakho ukuze uthole ama-reps alawulwayo angu-10-12, bese uhambisa izandla zakho ngemuva kwekhanda lakho, bese ubeka phambi kwezingalo zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ibanga elifushane, izingalo zephambana esifubeni
Ngemva kokulungisa izilungiselelo zephedi neqakala, funda ijubane elivundlile lokungathathi hlangothi kanye nokwehla ebangeni eliphansi lesigamu.
Ububanzi obugcwele, izingalo nesifuba kwaphambana
Phinda ngesisindo somzimba wakho nje, kusukela phansi kuye emkhathizwe lapho ungakwazi ukugcina ijika lomhlane wakho.
ukuma kwezandla ngemuva kwekhanda
Beka izandla zakho kancane ngemuva kwekhanda lakho ukuze ukhulise amandla e-trunk. Ungadonsi intamo yakho noma uhlehle ngezindololwane zakho.
elule izingalo phambili
Uma welula izingalo zombili ngaphezu kwekhanda lakho, umzuzu ongaphezulu ukhuphuka kakhulu ngisho nangesisindo somzimba esifanayo. Yehlisa inani lezimpinda kuqala.
ukuphindaphinda ukuphumula kancane
Sebenzisa ukwehla kwamasekhondi angu-3–5 ukuze ulawule ububanzi nesivinini ngaphandle kokuhlehla. Ungakhulisi ubunzima ngesikhathi esifanayo nendawo yengalo.
Isisindo esincane phambi kwesifuba
Ngemva kokuphindaphinda isisindo somzimba kancane kancane, bamba i-disc encane eduze kwesifuba sakho. Uma ungakwazi ukuma emkhathizwe, susa isisindo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingafakwa izikhathi ezingu-1-3 ngeviki njengendlela yokubekezela komgogodla kanye nosizo lwe-posterior chain assistance. Izimo ezivundlile zinezidingo eziphezulu eziphezulu, ngakho-ke qala isethi yakho yokuqala ngobubanzi obufushane kanye nokuphambana kwesifuba sengalo. Uma wenze ama-deadlifts, sawubona ekuseni, nezandiso zokubuyela emuva ngosuku olufanayo, finyeza amasethi ukuze uphendule ngokukhathala okwandayo emhlane ophansi kanye nama-hamstrings.
inombolo
Iziqephu 8-12
Gcina ukungathathi hlangothi okuvundlile nokwehla imizuzwana emi-2-3
setha
2–4 amasethi
60–120 imizuzwana yokululama phakathi kwamasethi
isivinini
1–2 isekhondi phezulu, 1 isekhondi ikhefu, 2–3 isekhondi phansi
Ima ngaphandle kokugxuma phezulu
- Ngaphambi kwesethi yokuqala yeseshini ngayinye, hlola uhlaka, amaphedi, amarola eqakala, nezikhonkwane zokulungisa, bese unquma indawo engezansi engenabuhlungu nangaphezulu evundlile usebenzisa isisindo somzimba wakho kuphela.
- Uma ugcina ukujula okufanayo okuphansi, intamo ende, ukuphela okuvundlile kanye nokwehla kwesekhondi elingu-2–3 kukho konke ukuphindaphinda, engeza impinda eyodwa kuseshini elandelayo.
- Lawula phezulu kwabaphindeli bakho oqondiwe kuyo yonke isethi, bese ushintsha kuphela indawo yesandla sakho noma isisindo esincane. Ungakhulisi ukufinyelela, amandla, nesisindo ngasikhathi sinye.
Imibuzo evame ukubuzwa
Ihluke kanjani kusandiso sangemuva se-ID 56?
I-ID 56 iyinhlangano etshekile esihlalweni samaRoma esingama-degree angu-45, futhi lesi senzo sisebenzisa umshini ovundlile onemilenze yakho kanye nomzimba wakho ohambisana naphansi. I-Torso leverage iba yinde eduze komkhathizwe, okungenza umthwalo ongaphezulu uzwe mkhulu.
Kungani ngiwuzwa emhlane wami ophansi kuphela kunokuba ngiqhanyelwe?
Iphedi ingase ibe phezulu kakhulu, ivimbe amalunga akho e-hip noma igobe umgogodla wakho ophansi phezulu. Beka ukuphela kwephedi ngaphansi kwe-pelvis yakho, phusha ukusekelwa kwe-ankle emuva, futhi uqondise ama-hips akho, ume endaweni evundlile.
Kufanele ubeke kuphi izandla zakho?
Ekuqaleni, indawo ye-cross-chest ilula kakhulu. Uma usukwazile ukulawula, ungakwazi ukwandisa amandla akho ngokuhambisa izandla zakho ngemuva kwekhanda lakho bese uzibeka phambi kwezingalo zakho. Lapho ushintsha ukuma kwesandla, ungakhulisi ukuphindaphinda noma isisindo ngesikhathi esifanayo.
Kufanele ngehle kangakanani?
Kunokuba i-engeli ephelele ebheke phansi, indinganiso ijika elingemuva, ububanzi lapho unyawo oluqinile kanye nehinge ye-hip engenabuhlungu kugcinwa khona. Shintsha isiqondiso ngaphambi kokuthi ukunyakaza kwe-pelvic kume noma umhlane wakho uqale ukugoqa.
Ingabe ingasetshenziselwa ukubuyisela ubuhlungu emuva?
Isandiso se-torso yesihlalo saseRoma sifakiwe kwezinye izinhlelo, kepha ububanzi obufanele kanye nokubulawa kuzohluka kuye ngezimpawu nokuxilongwa. Uma njengamanje uzwa ubuhlungu noma izimpawu zemizwa, ungaqali ngokulandela lesi sihloko kuphela, kodwa funa ukuhlolwa nesiqondiso kuchwepheshe wezokunakekelwa kwempilo.
Ubufakazi nezinkomba
- 1. Mayer et al. - Umsebenzi we-Lumbar extensor kuye ngokuthambeka kwesitulo saseRoma kanye nendawo yesandla.
- 2. Schellenberg et al. - Umgogodla, i-hip joint, nomthwalo wamadolo kuye ngokuthi i-Roman chair execution method
- 3. Muyor et al. - Umsebenzi we-Lumbar extensor muscle ngesikhathi sokuzivocavoca kwe-trunk ashukumisayo.
- 4. Kellis et al. - Ukusebenza kwemisipha yeketanga lemisipha yangemuva emisebenzini eminingi yokwandisa.
