Okuqinile nokuguqukayo: Ukuzivocavoca kwe-Hamstring Kwabesifazane

-Delile

• Kungani Izintambo Zakho Zibalulekile
• Ukufa
• I-Single-Leg Bridge
• Ama-Box squats
• Ukufa Okunomlenze Owodwa
• Amanga Imilenze Yemilenze
• ISumo Deadlift
• Ukuthatha
• I-3 HIIT Ishukumisela Ukuqinisa Izintambo

Imisipha emithathu enamandla ehla ngemuva kwethanga lakho yi-semitendinosus, semimembranosus, ne-bicep femoris. Ngokubambisana, le misipha yaziwa njengezintambo zakho.

I-hamstring inesibopho sokusebenza kahle kwamadolo, futhi isetshenziswa kukho konke ukuphila kwakho kwansuku zonke ekunyakazeni njengokuhamba, ukuklabalasa nokuhamba ngezitebhisi. Noma ngabe njengamanje usebenza kakhulu futhi ufuna ukuthuthukisa amandla, noma uma uqala ukuzivocavoca futhi ufuna ukwenza iphimbo, lezi zinyathelo ze-hamstring zizokuqalisa.

Kungani Izintambo Zakho Zibalulekile

Omunye wemisebenzi esemqoka yezintambo ugoba idolo lakho, ngakho-ke akumangazi ukuthi imisipha ebuthakathaka ingenye yezimbangela ezinkulu zokulimala kwamadolo. Ngokusho kwe-American Academy of Orthopedic Surgeons, abesifazane banamathuba aphindwe kabili kuya kwali-10 okuthola ukulimala kwe-ligament yedolo, njenge-anterior cruciate ligament (ACL) yezinyembezi, kunamadoda.

Esinye isizathu ukuthi abesifazane bavame ukuba nemisipha enamandla ngaphambili kwethanga (i-quadriceps) kunasemisipheni yangemuva yomsipha. Lokhu kungalingani kungaholela ekulimaleni. Izintambo ezibuthakathaka nazo zingaholela esimweni esaziwa njenge-runner’s knee (patellofemoral pain syndrome). Lesi simo esibuhlungu ukulimala okugijimayo okuvame kakhulu, okuholela ekuvukeleni nobuhlungu obuzungeze i-kneecap.

Yiqiniso, umzimba wakho uwuhlelo oluxhumeke ngokuyinkimbinkimbi. Imisipha ye-hamstring ebuthakathaka iba nomthelela omkhulu ngaphezu kwamadolo nezinqe zakho kuphela. Imisipha ebuthakathaka iye yaxhunyaniswa nakho konke kusuka ekumeni kahle kuya ezinhlungwini ezisezingeni eliphansi. Umzimba olinganiselwe kahle ofaka imisipha eqinile kusho ukuthi ungagijima ngokushesha, ugxume phezulu, futhi wenze izinto eziqhumayo njengama-squats agxumayo. Noma vele uxoshe ingane yakho encane ngaphandle kokububula!

Ukungasho, izintambo eziqinile zenza imilenze ekhangayo. Imisipha eqeqeshwe kahle ibukeka i-sleek futhi i-sexy ngezikhindi ezinhle, isiketi esisheshayo, noma isudi yokugeza enesitayela!

Ukuze uthole okuhle kokuzivocavoca kwe-hamstring, uzofuna ukuzijwayeza izinhlobo ezahlukahlukene zokuhamba. Ukuhamba kwemisipha ethile kuqhamuka enqulwini, kanti okunye kuvela emadolweni. Ungenzi nje ukunyakaza okukodwa kaninginingi. Ukuqeqesha imisipha ngezindlela ezahlukahlukene kuzothola imiphumela engcono, ngokushesha.

Ukufa

1. Yima ngezinyawo zakho ububanzi be-hip-wide. Bamba ibhande phambi kwamathanga akho izingalo zakho ziqonde.


2. Hinge phambili okhalweni bese unamathisela isinqe sakho ngaphandle ngenkathi ugcina umhlane uqonde.


3. Ngokugoba okuncane emadolweni akho, letha i-barbell ibheke phansi.


4. Lapho i-barbell ifinyelela lapho amadolo akho aguqa khona, noma umzimba wakho ufana naphansi, sebenzisa izinqe zakho ukubuyela endaweni yokuma.


5. Yenza amasethi ama-2 noma ama-3 wokuphindaphinda okungu-10 kuye ku-15.

I-Single-Leg Bridge

1. Lala phansi bese ubeka isithende sonyawo olulodwa onqenqemeni lwebhentshi ukuze umlenze wakho wakhe indawo ebanzi ethe xaxa kunama-degree angama-90.


2. Yandisa omunye umlenze uqonde phezulu. Phusha isithende ebhentshini bese uphakamisa izinkalo zakho phezulu emhlabathini.


3. Yehlisa okhalweni lwakho ukuze uthole impendulo eyodwa.


4. Yenza amasethi ama-2 noma ama-3 wokuphindaphinda okuyishumi kuya kwengu-15 ohlangothini ngalunye.

Kuthuthukile: Ungenza lokhu kuhamba kube nzima ngokubeka i-barbell noma ipuleti elilinganisiwe okhalweni lwakho.

Ama-Box squats

1. Yima phambi kwebhentshi, isihlalo, noma ibhokisi elingamasentimitha ayi-16 kuye kwangama-25 phansi.


2. Yima ubheke kude nebhokisi ngesimo esibanzi kancane bese izinzwane zakho zikhomba kancane.


3. Ukubamba i-barbell enesisindo phambi kwesifuba sakho nokugcina umqolo wakho uqinile, yehla ungene esikweleni kuze kube yilapho isinqe sakho sithinta ubuso. Buyela ekumeni. Ungavumeli amadolo akho adlule izinzwane.


4. Isikwele esisodwa siyimpendulo eyodwa. Yenza izikhathi eziyi-10 kuya kwezingu-15 izikhathi ezimbili noma ezintathu.

Ukufa Okunomlenze Owodwa

Njengoba wenza lokhu kuhamba, khumbula ukugcina umhlane wakho uqonde futhi ujikeleze kusuka enqulwini.

1. Ukubamba i-barbell noma i-kettlebell ngakwesinye isandla, hinge phambili okhalweni, ngasikhathi sinye welula umlenze ophambene ngqo ngemuva kwakho.


2. Gcina umhlane wakho uqonde bese wehlisa isifuba sakho kuze kube yilapho umlenze wakho ufana phansi. Uma ibhalansi kuyinkinga ungagcina uzwane lonyawo lwakho lwangemuva luthinta kancane phansi.


3. Buyela ekumeni.


4. Yenza amasethi ama-2 noma ama-3 wokuphindaphinda okuyishumi kuya kwengu-15 ohlangothini ngalunye.

Amanga Imilenze Yemilenze

Lokhu kuhamba okususelwa kumshini kusebenza kakhulu ngoba kuhlukanisa ngokuphelele umsipha. Lapho uqedela lokhu kuhamba, qiniseka ukuthi ugxila ekulawuleni ukunyakaza futhi uhambe ngokunensa ngangokunokwenzeka, njengoba ungafuni ukusebenzisa i-inertia ukuhambisa izinsimbi njengoba ugoqa izinyawo zakho ngasemuva kwakho.

ISumo Deadlift

1. Lesi sinyathelo sokufa sithatha ingcindezi kumhlane wakho ophansi ngokubeka izinyawo zakho ziqhelelene. Qala ngokuthatha ukuma okubanzi ngokweqile.


2. Yama phansi ubambe i-barbell (gcina izandla zakho ngqo ngaphansi kwamahlombe akho nezinyawo zakho kufanele zibanzi, hhayi ukubamba kwakho).


3. Ukugoba amadolo akho, phonsa isithupha sakho lapho uphakama, ushayela phansi ngezinyawo zakho. Ncika emuva kancane njengoba uletha izandla zakho ne-barbell ezingeni le-hip.


4. Misa kancane, bese kancane kancane ubuyisela umgoqo phansi ngokugoba ezinqeni.

Ukuthatha

Noma ngabe ungumgijimi ofuna ukuthuthukisa imfanelo yakho, noma ufuna nje imilenze ethe xaxa, eqinile, lezi zivivinyo ezinamandla zizokusiza ukukhipha nokwelula imisipha yakho. Imisipha eyakha umsipha wakho uyingxenye esemqoka yokusebenza kwamadolo nomlenze. Thuthukisa amandla nokuguquguquka kwalelo qembu lemisipha futhi uzobe usendleleni yokuba nomzimba ophelele ongcono.

Futhi he, ukuba nemilenze emihle akulimazi!

I-3 HIIT Ishukumisela Ukuqinisa Izintambo