kusokoneza maganizo

Hyperextension - njira zochitira:

1. Gona pansi pa benchi ya hyperextension. Tetezani ng'oma pansi pa choyimilira.
2. Sinthani kutalika kwa benchi kuti m'chiuno mwanu mupumule pachimake, ndipo mutha kupindika kutsogolo, kugwada m'chiuno osamva kusamva bwino.
3. 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.
4. 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.
5. Pa exhale, kwezani pang'onopang'ono torso yanu kubwerera pamalo oyamba. Langizo: pewani kugwedezeka kapena kusuntha mwadzidzidzi. Apo ayi, mukhoza kuvulaza msana wanu.
6. Malizitsani nambala yobwereza.

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