hyperextension ndi mnzanu

Hyperextension ndi mnzanu - machitidwe aukadaulo:

1. Gona pa benchi yopingasa ndikuyang'ana pansi kotero kuti chiuno chako chinali m'mphepete mwa benchi, ndipo mukhoza kuthamangira pansi, ndikuwerama m'chiuno popanda kumva kukhala womasuka. Langizo: malo anu ayenera kukhala ofanana ndi malo omwe ali pa benchi ya hyperextension, koma matalikidwe a mayendedwe adzakhala ang'onoang'ono, mpaka kutalika kwa benchi. Wokondedwayo atseke mapazi anu motetezeka.
2. Kusunga thupi molunjika, tambani manja anu kumbuyo kapena pachifuwa monga momwe tawonetsera pachithunzichi. Awa adzakhala malo anu oyamba. Langizo: kuti musokoneze masewerawa, tengerani pagalimoto yodutsa pamanja.
3. Pokoka mpweya, yambani kutsamira patsogolo pang'onopang'ono, kugwada m'chiuno. Sungani msana wanu mowongoka. Tsatirani otsetsereka mpaka mutamva kugwedezeka kwa minofu ya kumbuyo kwa ntchafu ndipo mpaka ndikumverera kuti mukamatsamira patsogolo popanda kuzungulira kumbuyo zosatheka. Langizo: musabwerere mmbuyo panthawi yonse yolimbitsa thupi.
4. Pa exhale, kwezani pang'onopang'ono torso yanu kubwerera pamalo oyamba. Langizo: pewani kugwedezeka kapena kusuntha mwadzidzidzi. Apo ayi, mukhoza kuvulaza msana wanu.
5. Malizitsani nambala yobwereza.

Zosiyanasiyana: mutha kuchitanso izi pa benchi ya hyperextension, popanda kuthandizidwa ndi mnzanu. Zochita zina zolimbitsa thupi ndikuwerama kutsogolo ndikumangirira pamapewa (m'mawa wabwino) ndi zonyamula miyendo zowongoka.