- Tsvina boka: zasi kumashure
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Hips, Pakati kumashure, Kubwinya
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Fitball
- Chikamu chekutambudzika: Pakati
Hyperextension pane yekurovedza bhora michina yekushandisa:
- Nhema pabhora rekurovedza muviri kuitira kuti torso yako igare maari uye yaive yakafanana nepasi, sezvakaratidzwa mumufananidzo. Kuti uchengetedze masokisi akaenzana mira kuti uzorore uchirwisa pasi. Tora disc uye riise pasi pechirebvu kana pasi pehuro. Ichi chichava chinzvimbo chako chekutanga.
- Pa exhale, zvishoma nezvishoma simudza muviri wako wepamusoro kumusoro, uchikotama muchiuno.
- Bata chinzvimbo ichi kwemasekondi mashoma, uchimenya wezasi kumashure. Pane inhale inodzika zvishoma pasi, ichidzokera panzvimbo yayo yekutanga.
- Pedzisa iyo inodiwa nhamba yekudzokorora.
Ongorora: danho rekutanga kuyedza chiitiko ichi pasina huremu.
Misiyano: iwe unogona zvakare kushandisa hyperextension bhenji kana bhenji rakajairwa nerubatsiro rweumwe wako.
Vhidhiyo yekurovedza muviri:
hyperextension kurovedza kwepazasi kumashure kurovedza fitball
- Tsvina boka: zasi kumashure
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Hips, Pakati kumashure, Kubwinya
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Fitball
- Chikamu chekutambudzika: Pakati