- Ungiyar Muscle: ƙananan baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Hips, Tsakiyar baya, Glutes
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Fitball
- Matakan wahala: Matsakaici
Hyperextension akan motsa jiki na kayan aikin motsa jiki:
- Kwanta a kan ƙwallon motsa jiki don jikinka ya kwanta a cikinsa kuma ya kasance daidai da ƙasa, kamar yadda aka nuna a cikin adadi. Domin kiyaye ma'auni na safa tsaya don hutawa a ƙasa. Ɗauki diski ɗin kuma sanya shi a ƙarƙashin ƙwanƙwasa ko ƙarƙashin wuyansa. Wannan zai zama matsayin ku na farko.
- A kan exhale, a hankali ɗaga jikinka na sama sama, lanƙwasa a kugu.
- Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, kuna ƙunshe ƙananan baya. Akan numfashin sannu a hankali ƙasa, yana komawa zuwa matsayinsa na asali.
- Kammala adadin da ake buƙata na maimaitawa.
Lura: Mataki na farko shine gwada wannan motsa jiki ba tare da nauyi ba.
Bambance-bambance: Hakanan zaka iya amfani da benci na hyperextension ko benci na yau da kullun tare da taimakon abokin tarayya.
Bidiyo motsa jiki:
motsa jiki na hyperextension don ƙananan baya motsa jiki fitball
- Ungiyar Muscle: ƙananan baya
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Hips, Tsakiyar baya, Glutes
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Fitball
- Matakan wahala: Matsakaici