Inkulumo Yomqeqeshi: Yikuphi Ukuzivocavoca Okuhle Kakhulu Kwama-Hamstrings Aqoshiwe?

-Delile

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I-Bravolebrity Courtney Paul, umqeqeshi womuntu siqu oqinisekisiwe kanye nomsunguli we-CPXperience, unikeza inombolo yakhe ye-B.S. izimpendulo zayo yonke imibuzo yakho yokuvutha njengengxenye yochungechunge lwethu lwe- "Trainer Talk". Kuleli sonto: Isiphi isinyathelo sokugcina sezintambo eziqoshiwe? (Futhi uma kungenzeka ukuthi uphuthelwe, hlola izivivinyo ezinhle kakhulu zikaPaul ukuthola isitho esiqinile.)

NgokukaPaul, ukunyakaza okukodwa okudingayo kweminye imisipha eqoshiwe iwukufa. Nasi isizathu: Uzothola ukunwebeka okukhulu emsipheni njengoba wehlela phansi engxenyeni ye-eccentric yomnyakazo, futhi uzothola ukufinyela okuphezulu lapho ucindezela impango yakho namathanga ukuziletha ekumeni kwengxenye egxilile. lokuhamba. I-deadlift idweba kakhulu ama-glutes akho, ngakho-ke izokunikeza leyo ncazelo efiselekayo phakathi kwempango yakho kanye nangemuva kwamathanga. (Uma ukhuluma ngalowo mzimba ophansi onamathoni, uzofuna ukuzama le milenze ne-butt circuit ngokulandelayo, okubandakanya amaphaphu anesisindo, ama-squats, nokuningi ukukusiza uhlasele amafutha futhi wakhe imisipha ebalulekile ekwehlisa ukubukeka kwe-cellulite .)

Nansi indlela yokwenza:

A. Yima ubambe ama-dumbbells (qala ngesethi engamakhilogremu ayi-8 kuya kwayi-15), izingalo zilenga phambi kwamathanga, izintende zibheke ngaphakathi, izinyawo ububanzi benyonga zihlukanisiwe namadolo agobile. Cindezela amahlombe wehlombe phansi futhi uhlangane futhi unqume i-abs, uletha umgogodla endaweni yokungathathi hlangothi.

B. Ukugcina amadolo egobile kancane, emuva nangengalo kuqondile, shintsha phambili okhalweni uze uzwe ukungezwani okuncane emisipheni yakho.

C. Yenza inkontileka nge-butt yakho nezintambo, njengoba uqonde endaweni yokuma (ungalokothi uhambise izinyawo zakho) bese uyaphinda.

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