I-Hyperextension

I-Hyperextension ingenye yezivivinyo eziyisisekelo zokuqinisa imisipha yakho yangemuva. Kunokwehluka okuningana namasu okwenza lo msebenzi.Ngaphezu kwalokho, isetshenziswa ngokuqinile ekuqeqeshweni kwe-crossfit. Sizokutshela ngokuningiliziwe ukuthi ungayenza kanjani i-hyperextension kahle namuhla.

Ukuphishekela izisindo eziphakeme ekuzivocavoca okuyisisekelo nokukhula okunamandla ezinkambeni ze-crossfit, abasubathi abaningi bakhohlwa ukuthi, okokuqala, siya ejimini ukuze sithuthukise (noma okungenani sigcine) impilo yethu. Ngakho-ke, ukulimala komgogodla, ikakhulukazi umgogodla we-lumbar, kuyindawo evamile kubavakashi abaningi. Cishe wonke umgijimi wesibili unalesi sifo, yize yena uqobo engazi ngisho naso, kaningi izimpawu zivela kamuva. Kulesi sihloko, sizokutshela ukuthi ungakugwema kanjani lokhu, ukuthi kwenziwa kanjani i-hyperextension ngendlela efanele nokuthi izosisiza kanjani ebhizinisini lethu elinzima.

I-Hyperexhesia ukuzivocavoca okwenziwa emshinini okhethekile onamapulatifomu akhethekile wokulungisa izinyawo nomzimba, inqwaba yomthwalo owela kulabo abangaphandle komgogodla. Kukhona i-simulator enjalo, mhlawumbe, kuyo yonke indawo yokuzivocavoca, ngakho-ke lo msebenzi wenziwa yonke indawo. Isetshenziselwa izinhloso ezihluke ngokuphelele: njengokuzifudumeza ngaphambi kwama-squats asindayo noma ama-deadlifts; njengokuzivocavoca okuhlukile okuhlose ukusebenzela emuva emuva; njengokuthile “ukudonsa” igazi endaweni elimele ngesikhathi sokuvuselelwa kokulimala; njenge-prophylaxis emelene ne-hernias kanye ne-protrusions emgogodleni we-lumbar. Futhi-ke, ngaphakathi kohlaka lwe-crossfit complexes, esizolucubungula nakanjani namuhla futhi sinikeze izibonelo.

Ngakho-ke, namhlanje sizobheka:

1. Ziyini izinzuzo zokwenza i-hyperextension;
2. Ungayenza kanjani i-hyperextension kahle;
3. Izinhlobo zokuzivocavoca;
4. Yini engathatha isikhundla se-hyperextension;
5. Izakhiwo zeCrossfit eziqukethe lo msebenzi.

Izinzuzo zokwenza lo msebenzi

I-Hyperextension mhlawumbe ukuphela kwento evumela ukuthi ulayishe ama-extensors womgogodla ngomthwalo omncane we-axial, ngakho-ke, kunconywa iningi lezivakashi zokuzivocavoca, ngaphandle kwalapho kunokuphikisana okukhulu ngalokho. Ngenxa yalokhu kuvivinya, abagijimi abangaphezu kwenkulungwane abavela kuwo wonke umhlaba bakwazi ukuphulukisa i-microtrauma endala, engaphilisi, ne-haunted ku-lumbar spine.

Amaqembu amakhulu emisipha asebenzayo yi-extensors yomgogodla, imisipha ye-gluteal kanye nemisipha. I-vector yokulayisha iyashintsha kuye ngesikhundla sosizo lapho umgijimi akhiwe khona: uma iphakeme, kulapho kulayishwa khona izinto ezedlulele zomgogodla, ezansi, kulapho i-biceps yethanga yelulwa futhi yehliswa kakhulu. Kulokhu, ama-biomechanics ale nhlangano azofana nokufa ngemilenze eqondile noma emithambekeni nge-barbell emahlombe.

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Bonke abasubathi bamandla, lapho inqubo yabo yoqeqesho inikezwe isikhathi esiningi sokwenza ama-squats nge-barbell ne-deadlift, abadluli i-hyperextension.

Sonke siyakhumbula isici esiyinhloko senqubo yalezi zivivinyo - ukugcina ukubuyela emuva ngqo kuyo yonke indlela. Kunzima ngokwedlulele ukukwenza lokhu "ngamakhaza" futhi hhayi imibimbi engezansi engemuva, nokuphambuka kunqubo efanele kungaholela ekulimaleni.

Ukululama ekulimaleni

Uma uhlushwa yi-microtrauma yangemuva, kunconywa ukuthi ngaphezu kwalokho "upompe" ama-extensors omgogodla okungenani kanye ngesonto. Lokhu endaweni kuvuselela ukujikeleza kwegazi ezindaweni ezilimele, ngenxa yokuthi kunikezwa ama-microelements amaningi lapho, okufaka isandla ekuphulukisweni nasekululameni kusenesikhathi.

Kunconywa ukwenza amasethi amaningi we-hyperextensions ngamanani amakhulu okuphindaphinda (kusuka kuma-20 nangaphezulu) ukuthola imiphumela emihle. Izimpawu eziningi zizonyamalala maduzane: izinhlungu ziyaphela, ukunyakaza kwemisipha nokunyakaza kuyathuthuka, iqolo elingezansi liyeke ukuvuvukala ngemuva kokuhlala isikhathi eside.

Kukhona futhi inkolelo yokuthi ukwenza ama-hyperextensions kuthuthukisa ukuma, kunciphisa i-hyperlordosis noma i-kyphosis yomgogodla. Ngalesi sizathu, ama-hyperextensions awenziwa kuphela ngabasubathi, kepha nangabantu abavamile abahlukumezekile emgogodleni, njengengxenye yemfundo yokwelapha neyokuzilibazisa, futhi noma yimuphi umelaphi ofanelekile uzoqinisekisa kuwe izinzuzo ezingangatshazwa zalo msebenzi.

Iseluleko sabathandi bokuqina nokuqina komzimba: iqolo elikhulu le-hypertrophied libukeka "lingenalutho" ngaphandle kwama-extensors akhule kahle omgogodla. Ngakho-ke, ungakhohlwa ukwenza lo msebenzi ekusebenzeni kwangemuva, ngoba uzogcizelela isithunzi esimise okwe-V sangemuva, futhi-ke, uzozwa izinzuzo ezigcwele zalo msebenzi ochazwe ngenhla. Ngempela, ngaphezu kokubulawa kwabantu kanye nezikwele, yonke imigqa ye-lat enezingqimba (umugqa we-T-bar, umugqa we-dumbbell ogobile, umugqa we-barbell ogobile, njll.) Futhi unikeza umthwalo we-axial futhi ulayishe iqolo lethu eliphansi.

Indlela efanele yokuzivocavoca

Ngezansi sizokhuluma ngokwenza uhlobo lwakudala lwe-hyperextension kwi-simulator ejwayelekile ngokugcizelela kuma-extensors womgogodla. Kunokwehluka okuningana kwalokhu kuvivinya umzimba, kepha kukho konke kunconywa ukunamathela ezimisweni nasezimfanelweni ezifanayo, ezinikezwe ngezansi. Kepha ungakhohlwa ukuthi umqeqeshi wakho ubhekele inqubekelaphambili yakho yezempilo nezemidlalo, ngakho-ke uma unengcweti ehlakaniphile engqondweni, futhi inqubo inzima kuwe, phendukela kuye ukuze uthole usizo, ngakho-ke uzokonga isikhathi esiningi, futhi, mhlawumbe , kanye nempilo.

Isikhundla sokuqala

Hlala ngokunethezeka emshinini nesiqongo se-roller ezingeni le-hip. Lungisa umhlane wakho ophansi ngezinga lakho lomzimba ngenhla nje kwemilenze yakho. Hlanganisa ngokuqinile i-extensors yomgogodla kanye nemisipha ye-gluteus. Ingemuva kufanele iqonde ngokuphelele, ukubuka kuqondiswe phambi kwakho, izingalo ziwelele esifubeni. Siphumuza izithende zakho ngokuqinile epulatifomu ezansi kwesimulator.

Thambekela

Zinciphise kancane uze uzizwe unwebeka emisipheni yomhlane ongezansi kanye nemisipha, ngenkathi uhogela. Ukunyakaza kufanele kube bushelelezi futhi kulawulwe, akudingekile ukuthi "uwe" kakhulu phansi. Kubalulekile ukugcina umhlane wakho uqondile ngenkathi uhlonipha i-lumbar lordosis yemvelo. Ungabi phansi kakhulu, into esiza kuqala kulo msebenzi ukuthi "upompoze" iqolo elingezansi, hhayi ukulelula. Ukwelula ngokwehlukana ngemuva kokuqeqeshwa ngeke kukhulise ukuhamba kwakho kuphela, kepha futhi kuzosiza imisipha yakho ilulame ngesikhathi esincane.

Khuphuka

Ngaphandle kokubambezeleka endaweni engezansi, qondanisa ezingeni lesikhundla sokuqala ngenkathi ukhipha umoya. Sihlala isikhashana endaweni ephezulu bese siphinda ukunyakaza. Phindaphinda okungenani i-10-15 ngesethi eyodwa, ngakho-ke uzoqinisekisa ukugeleza kwegazi okuhle kumaqembu emisipha asebenzayo.

Iphuzu eliyinhloko ukuthi awudingi ukugoba ngangokunokwenzeka endaweni ephezulu, ngakho-ke zonke izinzuzo zokuzivocavoca zizophela, ngoba ukucindezelwa okunamandla kuzokwakhiwa kuma-disc intervertebral esifundeni se-lumbar.

Ukuqhubeka kokuzivocavoca umzimba kuyindlela eqinisekile yokuthuthuka kukho konke ukuvivinya umzimba, futhi ne-hyperextension nayo iyathinteka. Njengoba ukunyakaza kuba lula futhi kulula kuwe, zama ukukhulisa umthwalo kancane kancane. Lokhu kungenziwa ngezindlela ezintathu:

• ukwenza ama-reps amaningi kusethi eyodwa;
• ukuphumula okuncane phakathi kwemfucuza;
• usebenzisa izisindo ezengeziwe.

Ividiyo ikhombisa inqubo yokwenza ama-hyperextensions ngemininingwane eminingi ngangokunokwenzeka:

Izinhlobo ze-hyperextension

Ngosizo lwezinhlobo ezahlukahlukene ze-hyperextensions, ungahlukahluka umthwalo ngezindlela ezahlukahlukene futhi ulayishe imisipha ethile ngezinga elikhulu. Ngezansi kukhona ukwehluka okuvame kakhulu kwalokhu kuvivinya umzimba.

I-Hyperextension enezisindo ezingeziwe

Senza i-hyperextension yakudala, kepha sibambe i-pancake noma i-dumbbell phambi kwethu, siyicindezele esifubeni. Isiza ukukhulisa umthwalo engxenyeni engezansi yama-extensors womgogodla. Kubalulekile ukusondela ngokwanele esisindweni owenza ngaso lo msebenzi, amarekhodi wamandla awasithandi lapha. Uma ungeke ukwazi ukwenza lo msebenzi ngesisindo esifanele ngobuchwepheshe, uzungeze iqolo lakho eliphansi, noma isisindo sikudlulele bese uya phambili, nciphisa isisindo. Khumbula ukugcina amandla akho adonsela phansi ezithendeni zakho ukuze ulawule kangcono ukunyakaza kwakho.

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Kukhona nohlobo lokuzivocavoca olunebha entanyeni, ngakho-ke umthwalo uhanjiswa kakhulu uye engxenyeni emaphakathi ye-extensors yomgogodla. Sebenza nomlingani wakho wokuqeqesha ukubeka ibha ngendlela efanele (isikhundla kufanele sifane ne-barbell squat). Kepha ungakhohlwa ukubuka phambili futhi ungagobisi intamo yakho, ngoba usengozini yokulimaza umgogodla wesibeletho.

Phindela emuva i-hyperextension

Kwenziwa emshinini okhethekile, lapho umzimba uhambisana khona phansi, nemilenze iphakama isuka ezansi iye phezulu, ibambelele kuroli okhethekile. Le nketho yokuzivocavoca isebenzisa imisipha ye-gluteus ngaphezulu. Ungagijimeli ukwenza ama-hyperextensions ahlehlisayo, ulenga izinsimbi ezingeziwe kuma-simulators, kubasubathi abangaqeqeshiwe lokhu kuzodala umthwalo owengeziwe we-axial emhlane ongezansi nakuma-sacrum.

Ividiyo yokuthi ungakwenza kanjani ukubuyisela emuva i-hyperextension ngaphandle kwe-simulator ekhethekile:

I-hyperextension eqondile

Kwenziwa emshinini okhethekile, lapho ipulatifomu ifana phansi. Inzuzo yama-hyperextensions aqondile ububanzi bokunyakaza obukhuphukayo, obenza ukuthi bakwazi ukufeza lonke uhlu lwezinsiza zomgogodla. Ngikholwa ukuthi lokhu kwehlukahluka kokuvivinya umzimba kufanele abantu abazethembayo empilweni yabo. I-hyperextension eqondile idala ukwelula okunamandla esifundeni esiphansi se-lumbar endaweni ephansi kakhulu, okungakhulisa i-microtrauma kulesi sifunda.

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Yini engangena esikhundleni se-hyperextension?

Ngakho-ke, sithole ukuthi singayenza kanjani i-hyperextension kahle. Kodwa akuyona imfihlo ukuthi umuntu ngamunye unesakhiwo esihlukile se-anatomical, futhi okunye ukuvivinya umzimba, ngenxa yalokhu, kungamthokozisa - umsubathi akakwazi ukulawula ukunyakaza, uzizwa engakhululekile emajoyini noma emisipheni futhi akazizwa esebenza imisipha. Ngakho-ke, ngezansi sizohlaziya izivivinyo ama-biomechanics awo afana ne-hyperextensions. Qaphela uma, ngasizathu simbe, ungakwazi noma ungafuni ukwenza lo msebenzi.

Ukufa

I-classic deadlift iyithuluzi elihle lokuqinisa ama-extensors womgogodla nengaphakathi. Uma ugcina inqubo efanele futhi ungajahi izinsimbi eziphakeme, uzozuza kuphela kulokhu kuvivinya umzimba. Zonke izinkulumo zokuthi ukufelwa abantu abafile kwandisa okhalweni nasesiswini kuyizinganekwane, isisu kanye nokhalo kukhulisa ukudla okungenampilo nokuntuleka kokuvivinya umzimba. Ezimweni ezingazodwa - ukuthambekela komuntu ngamunye kwemisipha ye-hypertrophied oblique kanye ne-rectus abdominis. Ngaphezu kokusebenzela amaqembu emisipha asithandayo, ukwenza izibani ezifayo (njengezinye izivivinyo eziyisisekelo ezisindayo) kunomthelela omuhle ekusithekeni kwe-testosterone, okusiza kakhulu umzimba wesilisa.

Deadlift ngemilenze eqondile (Deadlift Romanian)

Uma ungakwazi ukubamba ukusikwa kocingo lapho wenza ama-hyperextensions ngesimo esiphansi sepulatifomu, ungasusa lo msebenzi nge-deadlift yaseRomania. Ama-biomechanics alezi zivivinyo ezimbili ayafana, umsebenzi wethu omkhulu lapha ukukhetha ibanga elifanele lokuzinyakazisa, lapho izintambo zingaphansi komthwalo oqhubekayo. Ngakho-ke, asiyehlisi ibha ngokuphelele phansi futhi asiluleli ngokuphelele emuva endaweni ephezulu futhi sizama ukuhambisa ukhalo emuva ngangokunokwenzeka ukuze sisebenzise nemisipha ekhazimulayo. Ngaphezu kwe-barbell, ungenza lo msebenzi ngama-dumbbells, ngakho-ke uzolayisha ngokwengeziwe izingalo zangaphambili nemisipha ye-trapezius, futhi uthuthukise namandla okubamba. Zama ukwenza i-deadlift emilenzeni eqondile kule nguqulo engenhla, ekuseni uzozwa imizwa emisha ngokuphelele, kumdlali ongazilungiselele, zonke izinyathelo noma ukunyakaza emadolweni kuzonikezwa ngesiyezi esinamandla.

UBarbell egoba (sawubona)

Ukugoba kukaBarbell kungukuzivocavoca okuhle okusizayo kwe-squat, kanye nethuluzi lokusebenzela izifinyezo zomgogodla nezinsimbi. Inqubo lapha iyafana nokubulawa kwabantu baseRomania - sisebenza nge-amplitude elinganiselwe, sigcina imisipha ishubile njalo, futhi isinqe sibuyele emuva. Ungakhohlwa ukuthi emuva kufanele kugcinwe ngqo kuyo yonke indlela. Uma uzizwa ungakhululekile endaweni enezintambo, yehlisa isisindo sakho sokusebenza noma ushintshe lo msebenzi uye lapho ungasebenza ngokushelelayo nangaphandle kobuhlungu.

Ukwelulwa komhlane ongezansi ku-simulator

Amanye amakilabhu wesimanje wokuzivocavoca afakwe umqeqeshi okhethekile wokusebenzela ingxenye engezansi yezinsimbi zomgogodla. Phumuza umhlane wakho endaweni yesikhulumi bese uqondisa umhlane wakho ngokushelela, akukho ukunyakaza okungazelelwe okuvunyelwe lapha. Ukuzifudumeza okukhulu ngaphambi kwama squats noma ama-deadlifts.

Ukuze uqonde kangcono ukuthi imayelana nani, bukela le vidiyo emfushane:

Kubalulekile ukuqonda ukuthi lezi zivivinyo zilayisha kakhulu uhlelo lwethu lwe-musculoskeletal, futhi ziletha umthwalo we-axial emgogodleni. Ngakho-ke, uma uhlangabezana nezinkinga zangemuva, futhi ukulayishwa kwe-axial kuyaphikiswa kuwe, kungcono ukukhetha ama-hyperextensions. Xhumana nomfundisi ukuze wakhe inqubo efanele, ngakho-ke uzovikela iqolo lakho elingezansi futhi uzokwazi ukuqinisa kahle amaqembu emisipha adingekayo.

Izakhiwo zeCrossfit

Ithebula elingezansi liqukethe izakhiwo eziningana ezibandakanya i-hyperextension. Ungaqala ukwenza okuyinkimbinkimbi okuthandayo uma uqiniseka ngokulungiswa kwempilo nokusebenza kwe-musculoskeletal system yakho. Ukuqina kwalezi zinkimbinkimbi akuyona ephezulu kakhulu, kepha kuzokweqisa kubadlali abangaqeqeshiwe.

Ngaphezu kwalokho, ungazenzela izakhiwo ngokwakho kusuka kulezo zivivinyo, inqubo oyenze yakwazi ukuphatha kahle, konke kuncike kuphela emcabangweni wakho nasekwakheni ubuhlakani. Ama-Hyperextensions ahlanganiswe ngokuphelele nezinhlobo ezahlukahlukene zokudonsa, ama-push-up kanye nokuzivocavoca kwesisu, kanti umthwalo we-axial emgogodleni uzobe uncane.

Bukela ividiyo: How to Do Back Extensions (Novemba 2024).