I-8 Hamstring Exercises onokuthi uyenze ekhaya ukuthobisa amathanga akho (kwaye uthintele ukwenzakala)

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ah, i-hamstrings: umntwana ophakathi kwezihlunu. Ngelixa basenokungabi ngabo isondo kakhulu amalungu omzimba wethu, i-hamstrings ngokungangabazeki iluncedo kwimidlalo kunye nemisebenzi yemihla ngemihla (njengokuhlala, ukuhamba kunye nokugijima emva kwenja). Ukusixelela ngakumbi ngokubaluleka kokusebenza kweli qela le-muscle elingahoywayo, sihlolisise nomqeqeshi odumileyo we-LA-based. UDanny uyatsiba (ebeyityumza umdlalo wokuzilolonga obonakalayo kwi-Instagram kutshanje).

Ngaba ukulungele ukunika i-hamstrings i-TLC?

Khetha imithambo emithathu oyithandayo kuluhlu olungezantsi kwaye ugqibezele imijikelo emithathu usebenzisa isixa esicetyiswayo sokuphindaphinda kwintshukumo nganye. Owu, kwaye ungalibali ukwenza yolula emva koko. Ukuqala, zama ukukhwela ibhayisekile ngokusebenzisa imithambo emithathu eneenkwenkwezi umqeqeshi wethu ongumhlali uDanny athanda kakhulu (molweni kusasa, ii-RDL zomlenze omnye kunye nozinzo lwe-hamstring curls). Inxalenye engcono? Zonke ezi zinokwenziwa ukusuka kubutofotofo begumbi lakho lokuhlala kunye nezixhobo ezimbalwa kuphela, kubandakanya enye iseti elula yeedumbbells kunye a ibhola uzinzo .

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1. Molweni

*Le yeyona ndlela ilungileyo yokufudumeza i-hamstrings yakho. Ngomceli mngeni owongeziweyo, bamba iidumbbells ezimbini kwaye uziphumze ngasemva kwamagxa akho emva kwentloko yakho.

Inyathelo loku-1: Yima iinyawo zakho zibe ububanzi be-hip-width kwaye ubeke izandla zakho emva kwentloko yakho iingqiniba zakho zivuleke ngokubanzi.

Inyathelo lesi-2: Gcina amadolo akho egobile kancinane, jikela phambili esinqeni de isifuba sakho siphantse sidibane nomgangatho. Cinezela isinqe sakho ngasemva ngelixa ugcina umqolo wakho ungathathi hlangothi kunye ne-abs ibandakanyeka.

Inyathelo lesi-3: Gcoba i-hamstrings kunye ne-glutes ukutyhala isinqe sakho phambili kwaye uphakame, ubuyela kwindawo yokuqala. Le rep enye.

Inyathelo lesi-4: Gqibezela i-10 reps. Phumla kwaye uphinde.

2. Ii-Deadlifts zaseRomania

Inyathelo loku-1: Yima ngeenyawo zakho ububanzi be-hip-width ngaphandle, ubambe i-dumbbell enye esandleni ngasinye. Beka ii-dumbbells phambi kwamathanga akho, iintendelezo zijonge umzimba wakho.

Inyathelo lesi-2: Gcina amadolo akho egobile kancinci, cinezela isinqe sakho ngasemva njengoko ujikelisa phambili esinqeni kwaye uhlise iintsimbi ukuya malunga nobude be-shin.

Inyathelo lesi-3: Gcoba i-hamstrings kunye ne-glutes ukutyhala isinqe sakho phambili kwaye uphakame, ubuyela kwindawo yokuqala. Le rep enye.

Inyathelo lesi-4: Gqibezela i-10 reps. Phumla kwaye uphinde.

3. Ii-RDL zomlenze omnye (i-Romanian Deadlifts)

Inyathelo loku-1: Yima ngeenyawo zakho ububanzi be-hip-width ngaphandle, ubambe i-dumbbell enye esandleni ngasinye.

Inyathelo lesi-2: Gcina idolo lakho lasekunene ligobe kancinane, thumela umlenze wakho wasekhohlo ngasemva kwaye unyuke ngelixa ujingiswa phambili esinqeni, uthoba iintsimbi ukuya malunga nobude be-shin.

Inyathelo lesi-3: Gcoba i-hamstring yakho yasekunene kunye ne-glute ukuphakamisa isifuba sakho kwaye unciphise umlenze wakho wasekhohlo, ubuyela kwindawo yokuqala. Le rep enye.

Inyathelo lesi-4: Gqibezela i-10 reps kwicala ngalinye. Phumla kwaye uphinde.

4. Ibhulorho yeGlute yomlenze omnye

Inyathelo loku-1: Lala ngomqolo iingalo zakho zijonge emacaleni, izintende zijonge phantsi. Goba amadolo akho de iinyawo zakho zithe tyaba emgangathweni, malunga ne-hip-width ngaphandle.

Inyathelo lesi-2: Ukugcina amathanga akho ehambelana, lungisa umlenze wakho wasekhohlo ukuze iinzwane zakho zibhekiswe phezulu. Cofa i-glutes yakho kunye ne-hamstrings ukuphakamisa isinqe sakho phezulu ngokulinganayo ukusuka emgangathweni. Sebenzisa iingalo zakho ukutyhala kude emhlabeni ukuze uncede uphakamise isiqingatha sakho esisezantsi phezulu kangangoko.

Inyathelo lesi-3: Nciphisa umva ukuya phantsi ukuze ubuyele kwindawo yokuqala, ugcine umlenze wakho wasekhohlo uphakanyisiwe. Le rep enye.

Inyathelo lesi-4: Gqibezela i-10 reps kwicala ngalinye. Phumla kwaye uphinde.

5. Glute Bridge Matshi

Inyathelo loku-1: Lala ngomqolo iingalo zakho zijonge emacaleni, izintende zijonge phantsi. Goba amadolo akho de iinyawo zakho zithe tyaba emgangathweni, malunga ne-hip-width ngaphandle.

Inyathelo lesi-2: Gcoba i-glutes yakho kunye ne-hamstrings ukuphakamisa isinqe sakho emhlabeni de umzimba wakho wenze umgca othe ngqo ukusuka emagxeni akho ukuya emadolweni. Ukubandakanya i-core yakho, phakamisa umlenze wakho wasekunene phezulu emhlabeni kwaye ulungele, ugcine amathanga akho ehambelana.

Inyathelo lesi-3: Yehlisa umlenze wakho wasekunene kwaye uphinde kwelinye icala ngelixa ugcina isinqe sakho siphakanyiswe phezulu njengoko unako. Le rep enye.

Inyathelo lesi-4: Gqibezela i-10 reps. Phumla kwaye uphinde.

6. I-Dumbbell Donkey Kicks

Inyathelo loku-1: Qala kuzo zozine izandla zakho kunye namadolo ububanzi bamagxa ngokuhlukana. Beka i-dumbbell enye ekhaphukhaphu kumda ongasemva wedolo lakho lasekunene de ibekwe ngokukhuselekileyo.

Inyathelo lesi-2: Ukugcina idolo lakho ligobile kwi-angle ye-90-degree, phakamisa umlenze wakho wasekunene phezulu kwaye ubuyele phezulu njengoko unakho ngonyawo lwakho lwasekunene lukhaba ukuya eluphahleni. Bandakanya i-core yakho ukuze ugcine umqolo wakho ungabikho.

Inyathelo lesi-3: Nciphisa umlenze ngokuguqula ukunyakaza ukubuyela kwindawo yokuqala. Le rep enye.

Inyathelo lesi-4: Gqibezela i-10 reps kwicala ngalinye. Phumla kwaye uphinde.

7. GHRs (iGlute-Ham iphakamisa)

*I-GHRs ziqhele ukwenziwa kumatshini, kodwa unokufumana inzuzo yokomeleza efanayo ngokudibanisa neqabane elizimisele ukubamba amaqatha akho abilayo. Ukuba umhlobo wakho wokuzilolonga uxakeke ngenye indlela, ungakhathazeki. Unokwenza lo msebenzi wedwa ngokudibanisa iinzwane zakho ngokuqinileyo phantsi kwebhedi okanye itafile yekofu. Ngaba unentsimbi enzima eleleyo? Ungabeka amaqatha akho emva koko.

Inyathelo loku-1: Qala ngamadolo akho ngeengalo zakho ziwela phambi kwesifuba sakho ngelixa iqabane lakho licinezela ngokuqinileyo kumqolo wamaqatha akho.

Inyathelo lesi-2: Yijike ngokuthe ngcembe emadolweni akho, ugcine intloko, isifuba kunye namathanga alungelelene. Ukucofa i-glutes yakho kunye ne-hamstrings, qhubeka uxhoma phambili de uzive ngathi uza kuwa. Xa ufika kuloo ndawo, vula iingalo zakho kwaye uzibambe kwindawo yokutyhala phantsi.

Inyathelo lesi-3: Ukusuka apha, tyhala ngeengalo zakho kwaye ubandakanye i-hamstrings kunye ne-glutes ukuze uzibuyisele kwindawo yokuqala. Le rep enye.

Inyathelo lesi-4: Gqibezela i-10 reps. Phumla kwaye uphinde.

8. Uzinzo Ball Hamstring Curls

*Awunayo ibhola yozinzo? Akhongxaki. Loo bhola inkulu ebomvu abantwana bakho abangaze badlale ngayo nayo ingasebenza.

Inyathelo loku-1: Lala ngomqolo iingalo zakho zijonge emacaleni, izintende zijonge phantsi. Goba amadolo akho kwaye ubeke iinyawo zakho phezulu kwibhola ezinzile malunga nobubanzi be-hip ngaphandle.

Inyathelo lesi-2: Gcoba i-glutes yakho kunye ne-hamstrings ukuphakamisa isinqe sakho emhlabeni de umzimba wakho wenze umgca othe ngqo ukusuka emagxeni akho ukuya emadolweni. Ukubandakanya i-core yakho, wandise imilenze yakho ngqo, uqengqele ibhola kude nawe.

Inyathelo lesi-3: Goba amadolo akho ukuze ubuyisele ibhola kwakhona, ngelixa ugcina isinqe sakho siphakanyiswe phezulu njengoko unako. Yehlisa isinqe sakho ubuyele emhlabeni. Le rep enye.

Inyathelo lesi-4: Gqibezela i-10 reps. Phumla kwaye uphinde.

Ziziphi iingenelo zokuzilolonga?

Yiyiphi imisebenzi ye-hamstring kubomi bemihla ngemihla?

Ngaphandle kokuba yi-ying kwi-quadriceps' yang yakho, i-hamstrings idlala indima kwinani leminye imisebenzi yemihla ngemihla. Sithetha kakhulu kubo bonke: I-Hamstrings inoxanduva lokuzinza kwe-hip kunye nedolo, kunye nokubeka i-hip kunye nokuzinza, u-Saltos uchaza. Ngokwemigaqo ye-layman, i-hamstrings inoxanduva lokuguqa idolo kunye nokuqinisekisa ukuba izinqe zethu zizinzile kwaye zigxininise xa sihamba, sibaleka, sihleli, sima kwaye sigoba phantsi ukuze sithathe into ethile. Ke ngalo lonke ixesha utsibela phantsi ukuze ufumane into-nokuba yingxowa yegrosari okanye umntwana wakho omncinci-ungabulela iihammi zakho.

Kukangaphi kufuneka sifake umthambo wokuhluma umsipha kwindlela yethu yokomelela?

Ngethamsanqa kuwe, i-hamstrings liqela le-muscle eliphantsi lokugcinwa kwaye lincinci lihamba ixesha elide. Ndinganciphisa uqeqesho lwee-hamstrings ukuba lungabi ngaphezu kwamaxesha amabini ngeveki, utshilo uSaltos. Ngaphandle koko, sinomngcipheko owongeziweyo wokugqithiswa kunye nokulimala. URoger lowo, umqeqeshi.

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