- Gulu la minofu: m'munsi kumbuyo
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chiuno, kumbuyo kwapakati, Glutes
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Fitball
- Mulingo wovuta: Wapakati
Hyperextension pa masewera olimbitsa thupi zida za mpira:
- Gona pa mpira wochita masewera olimbitsa thupi kuti torso yanu ikhale mwa iye ndipo inali yofanana ndi pansi, monga momwe chithunzichi chikusonyezera. Pofuna kusunga bwino masokosi amasiya kupumula pansi. Tengani chimbalecho ndikuchiyika pansi pa chibwano kapena pansi pa khosi. Awa adzakhala malo anu oyamba.
- Pa exhale, kwezani pang'onopang'ono thupi lanu lakumtunda, ndikuwerama m'chiuno.
- Gwirani malowa kwa masekondi angapo, ndikukankhira m'munsi kumbuyo. Pa pokoka mpweya pang'onopang'ono pansi, kubwerera ku malo ake oyambirira.
- Malizitsani nambala yobwereza.
Chidziwitso: sitepe yoyamba ndikuyesera izi popanda kulemera.
Zosiyanasiyana: mutha kugwiritsanso ntchito benchi ya hyperextension kapena benchi yokhazikika mothandizidwa ndi mnzanu.
Zochita pavidiyo:
masewera olimbitsa thupi a hyperextension ochita masewera olimbitsa thupi a m'munsi mwa fitball
- Gulu la minofu: m'munsi kumbuyo
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chiuno, kumbuyo kwapakati, Glutes
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Fitball
- Mulingo wovuta: Wapakati