Ah, hamstrings: mwana wapakati wa minofu. Ngakhale iwo sangakhoze kukhala zogonana kwambiri mbali za matupi athu, hamstrings mosakayikira ndizothandiza pamasewera ndi zochitika za tsiku ndi tsiku (monga kukhala, kuyenda ndi kuthamanga pambuyo pa galu). Kuti atiuze zambiri za kufunikira kogwiritsa ntchito gulu la minofu losanyalanyazidwa, tidayang'ana ndi mphunzitsi wotchuka wa LA-based. Danny kudumpha (yemwe wakhala akuphwanya masewera olimbitsa thupi enieni pa Instagram posachedwa).
Mwakonzeka kupatsa hamstrings TLC?
Sankhani masewera olimbitsa thupi atatu omwe mumakonda kuchokera pamndandanda womwe uli pansipa ndipo malizitsani mizere itatu pogwiritsa ntchito kuchuluka koyenera kubwereza pakuyenda kulikonse. O, ndipo musaiwale kutero kutambasula pambuyo pake. Kuti muyambe, yesani kupalasa njinga pamasewera atatu omwe ali ndi nyenyezi wophunzitsa wathu yemwe amakhalapo Danny amakonda kwambiri (m'mawa wabwino, ma RDL amwendo umodzi ndi ma curls okhazikika). Gawo labwino kwambiri? Zonsezi zitha kuchitika kuchokera kuchipinda chanu chochezera chokhala ndi zida zochepa, kuphatikiza chimodzi ma dumbbells opepuka ndi a mpira wokhazikika .
Zogwirizana: Cardio Kunyumba: Zolimbitsa Thupi 12 Zomwe Mungachite M'chipinda Chanu Chochezera
Zojambula Za digito ndi Sofia Kraushaar1. Mmawa wabwino
*Iyi ndi njira yabwino kwambiri yotenthetsera ma hamstrings anu. Kuti muwonjezere zovuta, gwirani ma dumbbells awiri ndikupumula kumbuyo kwa mapewa anu kumbuyo kwa mutu wanu.
Gawo 1: Imani ndi mapazi anu motalikirana motalikirana m'chiuno ndipo ikani manja anu kumbuyo kwa mutu wanu ndi zigono zanu zotsegula.
Gawo 2: Mawondo anu amapindika pang'ono, tambani kutsogolo m'chiuno mpaka chifuwa chanu chikhale chofanana ndi pansi. Kanikizani m'chiuno mwanu kumbuyo ndikusunga msana wanu osalowerera ndale komanso abs otanganidwa.
Gawo 3: Finyani nyundo zanu ndi glutes kukankhira m'chiuno patsogolo ndi kuwuka, kubwerera ku malo oyamba. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 10. Pumulani ndikubwereza.
Zojambula Za digito ndi Sofia Kraushaar2. Anthu aku Romanian Deadlifts
Gawo 1: Imani ndi mapazi anu motalikirana m'chiuno, mutagwira dumbbell m'dzanja lililonse. Ikani ma dumbbells patsogolo pa ntchafu zanu, manja anu akuyang'ana thupi lanu.
Gawo 2: Mawondo anu akupindika pang'ono, yesani m'chiuno mwanu kumbuyo pamene mukukwera kutsogolo m'chiuno ndikutsitsa zolemerazo mpaka kutalika kwapakati pa shin.
Gawo 3: Finyani nyundo zanu ndi glutes kukankhira m'chiuno patsogolo ndi kuwuka, kubwerera ku malo oyamba. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 10. Pumulani ndikubwereza.
Zojambula Za digito ndi Sofia Kraushaar3. Single Leg RDLs (Romanian Deadlifts)
Gawo 1: Imani ndi mapazi anu motalikirana m'chiuno, mutagwira dumbbell m'dzanja lililonse.
Gawo 2: Bondo lanu lakumanja likhale lopindika pang'ono, tumizani mwendo wanu wakumanzere kumbuyo ndi m'mwamba uku mukumangirira m'chiuno, ndikutsitsa zolemerazo mpaka kutalika kwapakati pa shin.
Gawo 3: Finyani hamstring yanu yakumanja ndi glute kuti mukweze pachifuwa chanu ndikutsitsa mwendo wanu wakumanzere, kubwerera pamalo oyamba. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 10 mbali iliyonse. Pumulani ndikubwereza.
Zojambula Za digito ndi Sofia Kraushaar4. Single Leg Glute Bridge
Gawo 1: Gona chagada ndi manja anu m'mbali, manja akuyang'ana pansi. Gwirani mawondo anu mpaka mapazi anu ali athyathyathya pansi, pafupi ndi m'lifupi mwake.
Gawo 2: Sungani ntchafu zanu, yongolani mwendo wanu wakumanzere kuti zala zanu ziwoneke mmwamba. Finyani glutes ndi hamstrings kuti mukweze chiuno chanu mofanana pansi. Gwirani manja anu kuti mukankhire kuchoka pansi kuti mukweze theka lanu lakumunsi momwe mungathere.
Gawo 3: M'munsi kumbuyo pansi kuti mubwerere ku malo oyamba, kusunga mwendo wanu wakumanzere utakwezedwa. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 10 mbali iliyonse. Pumulani ndikubwereza.
Zojambula Za digito ndi Sofia Kraushaar5. Glute Bridge March
Gawo 1: Gona chagada ndi manja anu m'mbali, manja akuyang'ana pansi. Gwirani mawondo anu mpaka mapazi anu ali athyathyathya pansi, pafupi ndi m'lifupi mwake.
Gawo 2: Finyani glutes ndi hamstrings kuti mukweze chiuno chanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu. Gwirani pakati panu, kwezani mwendo wanu wakumanja kuchokera pansi ndikuwongola, kusunga ntchafu zanu.
Gawo 3: Tsitsani mwendo wanu wakumanja ndikubwereza mbali inayo kwinaku mukukweza m'chiuno mwanu momwe mungathere. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 10. Pumulani ndikubwereza.
Zojambula Za digito ndi Sofia Kraushaar6. Dumbbell Bulu Kukankha
Gawo 1: Yambani pa zinayi zonse ndi manja anu ndi mawondo m'lifupi mwake mapewa. Ikani dumbbell imodzi yopepuka kumbuyo kwa bondo lanu lakumanja mpaka itakhazikika bwino.
Gawo 2: Gwirani bondo lanu pamakona a digirii 90, kwezani mwendo wanu wakumanja mmwamba ndikubwerera mmwamba momwe mungathere ndi phazi lanu lakumanja kukankhira padenga. Phatikizani mkati mwanu kuti msana wanu usagwedezeke.
Gawo 3: Tsitsani mwendo potembenuza kusuntha kuti mubwerere kumalo oyambira. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 10 mbali iliyonse. Pumulani ndikubwereza.
Zojambula Za digito ndi Sofia Kraushaar7. GHRs (Glute-Ham Amakweza)
*Ma GHR nthawi zambiri amapangidwa pamakina, koma mutha kupindulanso chimodzimodzi polumikizana ndi mnzanu yemwe ali wokonzeka kugwira akakolo anu otuluka thukuta. Ngati mnzanu wolimbitsa thupi ali wotanganidwa, musadandaule. Mukhozanso kuchita izi nokha pomanga zala zanu mwamphamvu pansi pa sofa kapena tebulo la khofi. Kodi muli ndi belu lolemera lomwe lagona mozungulira? Mutha kuyika akakolo anu kumbuyo kwa izo, inunso.
Gawo 1: Yambani kugwada ndi manja anu kutsogolo kwa chifuwa chanu pamene mnzanuyo akukankhira pansi kumbuyo kwa akakolo anu.
Gawo 2: Yendani patsogolo pang'onopang'ono pamaondo anu, mutu, chifuwa ndi ntchafu zanu zikugwirizana. Kufinya glutes ndi hamstrings, pitirizani kudalira mpaka mukumva ngati mwatsala pang'ono kugwa. Mukafika pamenepo, tambasulani manja anu ndikukankhira pansi.
Gawo 3: Kuchokera apa, tambani m'manja mwanu ndikugwirizanitsa ma hamstrings anu ndi glutes kuti mubwerere kumalo oyambira. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 10. Pumulani ndikubwereza.
Zojambula Za digito ndi Sofia Kraushaar8. Kukhazikika Mpira Hamstring Curls
*Mulibe mpira wokhazikika? Palibe vuto. Mpira wawukulu wofiyira wofiyira womwe ana anu samasewera nawo utha kugwiranso ntchito.
Gawo 1: Gona chagada ndi manja anu m'mbali, manja akuyang'ana pansi. Phimbani mawondo anu ndikuyika mapazi anu pa mpira wokhazikika wotalikirana ndi chiuno.
Gawo 2: Finyani glutes ndi hamstrings kuti mukweze chiuno chanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu. Gwirani pakati panu, tambasulani miyendo yanu molunjika, ndikugudubuza mpira kutali ndi inu.
Gawo 3: Phimbani mawondo anu kuti mubwererenso mpirawo, nthawi zonse mukukweza m'chiuno mwanu momwe mungathere. Tsitsani chiuno chanu kubwerera pansi. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 10. Pumulani ndikubwereza.
Ubwino wa masewera olimbitsa thupi ndi chiyani?
Nthawi zambiri timayika minofu kutsogolo kwa thupi lathu, monga quads, chifuwa, biceps ndi abs, Saltos akufotokoza. Koma tikhoza kuyang'anitsitsa kumbuyo kapena ndege yapambuyo, monga glutes, triceps ndi (mumaganizira) nyundo. Koma amene amasamala kumbuyo kwa ntchafu zanga, palibe amene amawawona , mungaganize. Osati mofulumira kwambiri. Thupi lanu ndi gawo limodzi lalikulu lolumikizana bwino lomwe limapangidwa ndi mafupa, minofu, tendon ndi ligaments. Kugwira ntchito ziwalo zonse za thupi sikungokuthandizani kuti muwoneke bwino; inu mumverera mwakukhoza kwanu, inunso. Aliyense ayenera kuphunzitsa hamstrings kuti akhalebe bwino, akutero. Ngati ma quads anu ndi amphamvu kwambiri kuposa ma hamstrings anu, izi zitha kubweretsa kuvulala, zovuta zam'mbuyo ndi makina osayenera a thupi, zomwe zimapangitsa kuti msana wanu ukhale wovutitsa kapena kupweteka kwa mawondo. Mitsempha yanu imagwira ntchito limodzi ndi ma quads anu; iwo amakokera ku kukankha. Kufooka kwakukulu m'mbali zonse kungayambitse kusalinganika, komwe kumatsogolera kukukoka kwa minofu, misozi kapena zovuta, monga momwe zikuwonekera. phunziro ili yochitidwa ndi Journal of Physical Therapy Science . Kuphunzitsa ma hamstrings anu kudzatsimikizira kaimidwe koyenera komanso kuchepetsa chiopsezo chovulala.Ndi ntchito ziti za hamstring m'moyo watsiku ndi tsiku?
Kupatula kukhala ying ku quadriceps 'yang, hamstrings imagwira nawo ntchito zina zatsiku ndi tsiku. Tikuyankhula mochuluka kwambiri: Hamstrings ali ndi udindo wokhazikika m'chiuno ndi mawondo, komanso kuika m'chiuno ndi kukhazikika, Saltos akufotokoza. M'mawu a layman, ma hamstrings ali ndi udindo wopinda bondo ndikuonetsetsa kuti chiuno chathu chili chokhazikika komanso chokhazikika pamene tikuyenda, kuthamanga, kukhala, kuyimirira ngakhale kugwada kuti titenge chinachake. Chifukwa chake nthawi iliyonse mukakwera pansi kuti mutenge china chake - kaya ndi thumba la zakudya kapena mwana wanu wocheperako - mutha kuthokoza ma hammie anu.
Kodi ndi kangati komwe tiyenera kuphatikizira masewera olimbitsa thupi a hamstring muzochita zathu zolimbitsa thupi?
Mwamwayi kwa inu, hamstrings ndi gulu la minofu yochepetsetsa ndipo pang'ono imapita kutali. Ndikanachepetsa maphunziro a hamstrings kuti asapitirire kawiri pa sabata, akutero Saltos. Kupanda kutero, tili ndi chiwopsezo chowonjezereka chakuchita mopambanitsa komanso kuvulala. Roger uyo, mphunzitsi.
Zogwirizana: Zolimbitsa Thupi Zapamwamba 15 Zomwe Mungachite Pakhomo, Palibe Zida Zofunikira
Zida Zathu Zolimbitsa Thupi Ziyenera Kukhala:
Zella Amakhala M'chiuno Chapamwamba Leggings
Gulani pompano
Andi The ANDI Tote
8 Gulani pompano
ASICS Women'Gel-Kayano 25
0 Gulani pompano
