Izinhlobo ezi-5 zama-Curls we-Hamstring wamathanga aqinile

-Delile

• Izinzuzo ze-Hamstring curl
• Izinto okufanele uzigcine engqondweni
• 1. Ukuma kwe-hamstring curl
• 2. Uhlezi ugoba umsipha
• 3. I-curl ye-hamstring ejwayelekile
• 4. Ukugoqa umgogodla ngebhola
• 5. I-hamstring curl nge-dumbbell
• Okubalulekile
• I-3 HIIT Ishukumisela Ukuqinisa Izintambo

Imisipha iyiqembu lemisipha ngemuva kwethanga lakho.Le misipha ihlanganisa:

• semitendinosus
• semimembranosus
• ama-biceps femoris

Le misipha isebenza ngokubambisana ukugoba idolo lakho nokuhambisa ithanga lakho emuva. Lokhu kukusiza uhambe, ugijime, futhi ugxume.

I-hamstring curl, ebizwa nangokuthi i-curl yomlenze, ukuvivinya umzimba okuqinisa imisipha. Kubandakanya ukuguqa ngamadolo akho nokuhambisa izithende zakho uye embotsheni yakho ngenkathi wonke umzimba wakho uhlala unganyakazi.

Imvamisa, ukuvivinya umzimba kwenziwa emshinini wokusonga umlenze. Kepha uma ungenayo imishini yokuzivocavoca noma ubulungu bokuzivocavoca, ungenza ezinye izinhlobo zokugoba imisipha ekhaya.

Lokhu kwehlukahluka akudingi lutho olungaphezu kwesisindo somzimba wakho noma imishini elula.

Izinzuzo ze-Hamstring curl

Ngesikhathi se-hamstring curl, imisipha yakho yethanga langemuva isebenza ukuphakamisa umlenze wakho ongezansi. Le nhlangano ihlanganisa imisipha yakho kanye nama-glutes akho, okwenza iqine.

Uma unezintambo eziqinile, awujwayele ukulimala nobuhlungu. Lokho kungenxa yokuthi imisipha eqinile ingamelana nomthelela wokuvivinya umzimba futhi isize ukuzinzisa amadolo akho.

Ama-curls we-Hamstring abuye alule ama-quadriceps akho, angasiza ekunciphiseni ukuqina kwe-quad nobuhlungu beqolo.

Izinto okufanele uzigcine engqondweni

Kubalulekile ukugcina umqolo wakho ungathathi hlangothi ngesikhathi sokugoba imisipha. Uma ugoba iqolo lakho eliphansi, imisipha yakho ngeke isebenze kahle. Umhlane wakho uzokwenza umsebenzi esikhundleni salokho, ongadala ubuhlungu beqolo nokungaphatheki kahle.

Ukugwema ukugoqa iqolo, yenza isivumelwano ne-abs yakho ngesikhathi sokuzivocavoca. Ukwenza inkontileka ku-abs yakho kuzosiza ekuqiniseni umgogodla wakho. Amadolo akho kufanele abe ukuphela kwento eguqa ngesikhathi sokugoba imisipha.

Kungcono futhi ukuhamba kancane. Ngokungazelelwe, ukunyakaza kwe-jerking kungaholela ekulimaleni, ngakho-ke ukunyakaza kwakho kufanele kulawulwe.

Yeka ukwenza ama-curls omsipha uma uzwa ubuhlungu emadolweni, okhalweni, noma emuva. Umqeqeshi wakho angaphakamisa okunye ukuzivocavoca ukuze usebenze ngokuphepha imilenze yakho.

1. Ukuma kwe-hamstring curl

I-curl yama-hamstring emile ukuzivocavoca umzimba okhulisa imisipha yakho. Kuyinto yokuzivocavoca ekahle yokuthuthukisa ibhalansi namandla omlenze.

Ukwenza i-curl yama-hamstring emile:

1. Yima ngezinyawo zakho ububanzi be-hip-wide. Beka izandla zakho okhalweni noma esihlalweni ukuze ulinganise. Shift isisindo sakho emlenzeni wakho wesobunxele.
2. Slow kancane idolo lakho langakwesokudla, ulethe isithende sakho ebhuthini lakho. Gcina amathanga akho ehambisana.
3. Yehlisa unyawo lwakho kancane.
4. Gcwalisa ama-reps ayi-12 kuye kwangama-15.
5. Phinda ngomunye umlenze.

2. Uhlezi ugoba umsipha

Lokhu kuvivinya kwenziwa ngebhande lokumelana elizungeze imilenze yakho engezansi. Imisipha yakho kuzodingeka isebenze kanzima ukuhambisa izithende zakho ekumelaneni.

Ukwenza i-curl ye-hamstring ehleliwe:

1. Bopha imikhawulo yebhande lokumelana nento eqinile, njengomshini wokuzivocavoca noma ifenisha. Hlala phambi kwebhendi. Beka i-loop ezungeze esinye sezithende zakho bese ugcina izinyawo zakho zihlangene.
2. Gobisa idolo lakho ukudonsa isithende sakho emuva, ume lapho ungakwazi ukudonsela phambili.
3. Yelula idolo lakho ukuze ubuyele endaweni yokuqala.
4. Gcwalisa ama-reps ayi-12 kuye kwangama-15. Bese uphinda komunye umlenze.

3. I-curl ye-hamstring ejwayelekile

Njenge-curl ye-hamstring ehleli phansi, inguqulo ejwayelekile yengeza ukumelana nemilenze yakho engezansi. Lokhu kuhlanganisa imisipha yakho lapho uguqa ngamadolo.

Ukwenza i-curl hamstring curl ejwayelekile:

1. Namathisela imikhawulo yebhande lokumelana nento eqinile. Lala phansi esiswini sakho izinyawo zakho zibanzi ububanzi be-hip. Beka ibhande elizungeze isithende esisodwa bese uguqule iqakala lakho.
2. Gobisa idolo lakho ukuze udonse isithende sakho uye embotsheni yakho, ugcine amathanga akho kanye nezinqe emethini.
3. Misa lapho ungakwazi ukudonsela phambili. Buyela endaweni yokuqala.
4. Gcwalisa ama-reps ayi-12 kuye kwangama-15.

Zama ukusebenzisa amabhande wokumelana anzima njengoba uya uqina.

Ngenye indlela, ungenza i-curl hamstring curl ngaphandle kwebhande lokumelana.

4. Ukugoqa umgogodla ngebhola

I-hamstring curl nebhola isebenzisa ibhola lokuqina ukuphakamisa izinkalo nemilenze yakho phansi. Lapho uguqa ngamadolo, izintambo zakho zizobandakanya ukugoqa ibhola emzimbeni wakho.

Ukwenza lolu hlobo lwe-curl hamstring curl:

1. Lala ngomhlane. Beka amathole akho nezithende ebholeni lokuzinza. Beka izinyawo zakho ububanzi be-hip futhi uguqule ama-ankle akho. Setha izingalo zakho phansi, izintende phansi.
2. Hambisa izinkalo zakho phezulu kuze kube yilapho umzimba wakho uqonde. Hlanganisa ama-glutes akho.
3. Phakamisa izinkalo zakho kancane bese ugoba amadolo akho. Donsela izithende zakho ezinqeni zakho, uhambise ibhola emzimbeni wakho kuze kube yilapho amathe ezinyawo zakho ethinta ibhola.
4. Yelula amadolo akho bese wehlisa izinkalo zakho bese ubuyela phansi.
5. Gcwalisa ama-reps ayi-12 kuye kwangama-15.

Ngokuzivocavoca okwengeziwe, gcina umlenze owodwa uphakanyisiwe noma uwele izingalo zakho esifubeni sakho.

5. I-hamstring curl nge-dumbbell

Lo msebenzi usebenzisa i-dumbbell ukwengeza ukumelana phakathi kwezinyawo zakho. Isisindo esengeziwe siphonsela inselelo imisipha yakho njengoba uphakamisa imilenze yakho engezansi.

Qala nge-dumbbell ekhanyayo. Njengoba uba namandla, ungasebenzisa isisindo esinzima.

Ukwenza lolu hlobo lwe-curl hamstring curl:

1. Lala phansi ngesisu bese ugoqa izingalo zakho phambi kwakho. Beka i-dumbbell ekhanyayo phakathi kwezinyawo zakho.
2. Gobisa amadolo akho, uhambise izithende zakho uye enkingeni yakho.
3. Buyela endaweni yokuqala.
4. Gcwalisa ama-reps ayi-12 kuye kwangama-15.

Ungasebenzisa futhi izinsimbi zamaqakala esikhundleni sedumbbell.

Okubalulekile

I-hamstring curl yindlela enhle kakhulu yokuqinisa imisipha yethanga lakho emuva, enganciphisa ingozi yokulimala. Vele uqiniseke ukuthi ugwema ukugoqa umhlane wakho kule nqubo.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuzama ukujima okusha. Uma unesimo sokuhlanganyela, noma uma usalulama ekulimaleni, bangancoma ezinye izindlela eziphephile.

I-3 HIIT Ishukumisela Ukuqinisa Izintambo