'O ka Hyperextension ka ala e hiki ai ke ola ikaika

'Oia'i'o, he mau hō'ailona ka po'e he nui mai ke kula me kahi mea ho'okani pā'ani i kapa'ia "kao". Eia kekahi, he nui ke'ano o ka hyperextension i hana'ia i loko o nā papa hana kula kino, akā'a'ole paha lākou e'ike i ka mea i kapa'ia. No laila, hyperextension - he kūikawā kino, ma lalo i kekahi mau Muscle pūʻulu ka pae'āina, oia, spinal erectors, hamstrings, glutes. 'O ka'oia'i'o,'a'ole'o ka "kao" hāpai wale nō ka pono no kēia hana. Hana i ka ho'onui'ana i ka simulator, hiki iā'oe ke hō'oia e lilo ana nā mākau e kāko'o ana i ke kuihi i'oi aku ka ikaika, a ma hope iho e ho'ōla iā'oe mai ka'eha hope. Eia kekahi,'o nā hope a pau o nā'ūhā, a me nā'ōpū, e hana pono'ia.

Ke'ano o ka hana

I mea e pale ai i ka'eha, pono'oe e no'ono'o pono i ke'ano o ka hana pololei i ka hyperextension, a laila ho'omaka e hana i ka hana. No ka ho'omaka,'o ka hyperextension ke kau'ana o ke kua i kahi i ho'onohonoho'ia ai ke kino a pau ma lalo o ka pūhaka. Ho'okumu wale'ia ka ne'e'ana e ke kukui. Pono pono e moe i lalo i ka simulator ma lalo, e ki'i i nā wāwae i lalo o nā hui, i ho'omākaukau nui'ia no kēia. Ke kae o ka anuu ma i ka 'âlapa mea, e ia i ka pae ana o na iwi pelvic. Ua loli ia i hiki i ka manawa he kahi pa'a, ua lawa ka manawa no ka ho'olālā. Hana pono i ka hana ho'omalu, pono e mālama mau i ka hope. E palekana kēia. E hele malie i mua, e pa'a lima ma hope o ke po'o (ai'ole ma ka umauma). Inā ho'ohana'ia kekahi kaumaha hou, aia i ka pahu ('a'ole ma hope o ke po'o). E ho'oku'u aku i mua a hiki i ka manawa e nānā'ia ai nā pale ma hope o ka'ūhā. 'A'ole e ho'omana i ka lepo! 'A'ole ia he mea no ka li'ili'i o kou li'una,'o ka mea nui ke kū pololei kāu kua. Ma ka hiki'ana i ka lalo, ma ka ho'oulu'ana, hiki iā'oe ke ho'omaka i ka hāpai i kahi kukui. 'O ka piko, i ka ho'okō'ana i ka hana ma kahi paepae pale, hiki i ka wā e pa'a ai ke kino i kahi kūlike me ka papahele,'o ia ho'i,'o nā kukui a me nā wāwae ma ke ala ho'okahi. 'O kēia ka wehewehe o kēia hana. Hana'ia ia mau hana i 10-15 mau manawa ma'ekolu a'ehā mau ala.

Nā koho hana

Aia kekahi mau koho no ka hana hyperextension. Hana'ia kēia hana'a'ole wale ma ke kūhaka. Ma muli o ke kumu, hiki iā'oe ke hana i nā ho'opau'ana,'oiai e moe ana ma luna o ka'eake'ae'a, e waiho ana ma kona'ao'ao, a me ka mea i kapa'ia he "ho'ololi". Ho'opi'i'ia nā pilikino i hana'ia ma luna o kahi simulator kūikawā, aia ma kahi kihi o 45 mau mākelā e pili ana i ka papa. Pēlā, ma ke ki'eki'e e ho'onui'ia ke kino, e emi iho nā wāwae, a'o ke po'o i luna. ʻaoʻaoʻano hyperextension hoʻohana ka hapanui kēlā abdominal nāʻiʻo. Ua hana'ia ma kahi mea ho'ohālikelike ke ka'awale: aia ka'ao'ao o ka mea'aha'aha ma ke alahele, alaka'i'ia kona mau wāwae ma lalo o nā ka'a i kekahi ala. A eia ka mea hope, o ka aʻe hyper. Hana'ia kēia hana ma ke'ano like me ka mea i luna, aia wale nō ka māmā, a me nā wāwae e ho'onui i ko lākou ākea.

Ka Hopena

'O ka ho'ouku'ana ma ka'ao'ao ha'aha'a ma luna o kekahi simulator kūikawā ai'ole ma kekahi'anamu ma'alahi "kao"'a'ole ia he hopena. Ho'oma'ama'a ka 'elele i kona kaumaha pono'ī, a he mea ia e hō'emi i ka hopena o ka pohō. 'O ka mea nui loa,'o ka mālama pono'ana i kou kua a hana pono i ka hana. A laila, e lilo ka hyperextension i mea kōkua maika'i loa ma ka hakakā'ana no ke ola maika'i a maika'i.