I-back hyperextension iyisenzo esisebenzisayo ukwenza imisipha yomgogodla. Ngokungafani ne-classical version, lokhu kunenzuzo enkulu: nakuba imisipha efanayo isebenza ngesikhathi sokuqeqeshwa, ukucindezeleka emgodleni kunciphile kakhulu. Njengoba kunikezwe lokhu, ukuvivinya umzimba kufanelekile kubantu abanezinkinga zangemuva, kanye nemisipha engakhiwe kahle.
Ukuguqulwa kwe-hyperextension ekhaya
Lokhu kusetshenziselwa ukusetshenziselwa ukulungiselela umzimba ukuze uthole umthwalo ojulile. Kunezinketho eziningi zokwenza lokhu kusebenza ekhaya:
- Ukuguqulwa kwe-hyperextension ku-simulator. Zibeke wena ebhentshini ukuze izandla zakho zibambe esiteji esenzelwe izinyawo, futhi ikhanda lihlezi ngokumelene ne-roller. Imilenze kufanele ihliswe phansi. Ukuhlunga imisipha yamathanga, emuva nangeminyango, vusa imilenze ukuze benze umgca owodwa nomzimba ophezulu. Bamba imizuzwana embalwa, uma kungenzeka ukwandisa umthamo, bese unciphisa kancane imilenze yakho phansi. Phakathi nokubulawa, hlola ukuthi umzimba awuqedi.
- Ukuguqulwa kwe-hyperextension ku-fitball. Zibeke wena ebhola ukuze izinkalo zibekwe ku- fitball , futhi izingalo zakho zithembele phambili phambi. Beka izinyawo zakho phansi, kodwa qiniseka ukuthi kunjalo. Baphakamise ukuze benze umzila oqondile nomzimba, bamba imizuzwana embalwa bese unciphisa imilenze yakho.
- Kumantombazane, kukhona enye inketho ye-hyperextension ephikisayo, eyenziwa phansi . Themba esiswini sakho bese ubeka izandla zakho emzimbeni. Phakamisa ikhanda lakho namahlombe, bese ubeka izandla zakho okhalweni. Ngesikhathi esifanayo, vusa imilenze yakho. Kulesi sikhundla, bamba imizuzwana embalwa. Ungadonsela izandla zakho futhi uphakamise ngemilenze yakho. Ukwandisa umthwalo phakathi kwemilenze, qinisa ibhola.