Hamstrings

• Nqeeb Ib hli: Koov kev muag tsug., Cov healing no mah med wv nuv.
• Cov khoom siv: cua licas de kev txhij

Introduction rau tso Hamstrings

Hamstring ce muaj txiaj ntsig zoo rau kev ntxiv dag zog rau cov leeg nqaij tom qab ntawm koj tus ncej puab, txhim kho kev txav mus los, thiab txo qhov kev pheej hmoo ntawm kev raug mob thaum lub sijhawm ua haujlwm ntawm lub cev. Lawv zoo tagnrho rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, thiab txhua tus uas tab tom nrhiav los txhim kho lawv lub cev qis zog thiab ruaj khov. Cov neeg tuaj yeem xav ua cov pob txha caj dab los txhim kho lawv cov kev ua si hauv kev ua kis las, pab hauv kev txav txhua hnub xws li taug kev lossis nce ntaiv, thiab txhawb nqa tag nrho lub cev sib npaug thiab lub cev.

Qhia txog: Lub thibkis Step-by-Step Hamstrings

• Maj mam khoov ntawm koj lub duav, thiab txo koj lub cev kom txog thaum nws tig mus rau hauv pem teb, nco ntsoov khaws koj lub hauv caug me ntsis kom tsis txhob straining.
• Thaum koj khoov rau pem hauv ntej, thawb koj lub duav thiab lub pob tw rov qab thiab ua kom koj lub nraub qaum ncaj, kom ntseeg tau tias koj tsis tig rov qab.
• Tuav txoj hauj lwm no rau ob peb vib nas this, hnov ​​​​qhov ncab ntawm koj cov leeg.
• Maj mam sawv rov qab mus rau qhov chaw pib, nyem koj cov glutes thaum koj sawv ntsug dua. Rov ua qhov kev tawm dag zog no rau tus lej xav tau ntawm reps.

Nruab ntxaug ntawv Hamstrings

• Ua kom sov: Ua ntej koj pib ua haujlwm ntawm koj cov leeg, nco ntsoov ua kom sov kom zoo. Qhov no yuav npaj koj cov leeg rau kev ua haujlwm ua ntej thiab tuaj yeem pab tiv thaiv kev raug mob. Kev sov so zoo tuaj yeem suav nrog lub teeb cardio, xws li jogging lossis dhia jacks, rau ob peb feeb.
• Stretching: Tom qab koj qhov kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tsum tau ncab koj cov leeg kom pab tiv thaiv qhov mob thiab mob. Qhov no tseem tuaj yeem pab txhim kho koj qhov yooj yim thiab ntau yam ntawm cov lus tsa suab, uas tuaj yeem txhim kho koj qhov kev ua tau zoo tag nrho.
• Tsis txhob overload: Ib qho yuam kev yog sim nqa hnyav dhau sai heev. Nws yog ib qho tseem ceeb los pib nrog qhov hnyav koj tuaj yeem ua tau thiab maj mam nce nws raws li koj lub zog

Hamstrings FAQs

Tuaj nov cuag Hamstrings?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog hamstring. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog kev tawm dag zog uas tsim nyog rau lawv cov qib qoj ib ce. Qee qhov pib-phooj ywg hamstring ce muaj xws li: 1. Glute Bridges: Qhov kev tawm dag zog no tsis yog tsuas yog ua haujlwm ntawm cov leeg nqaij xwb tab sis kuj yog cov glutes thiab sab nraub qaum. 2. Hamstring Curls: Qhov no tuaj yeem ua tiav nrog lub tshuab ntawm lub gym lossis hauv tsev nrog cov hlua tiv thaiv. 3. Deadlifts nrog Lub Teeb Meem: Deadlifts yog ib txoj hauv kev zoo rau koj cov leeg nqaij tab sis yuav tsum tau ua nrog lub cev hnyav dua rau cov neeg pib tshiab kom tswj tau daim ntawv kom raug thiab tiv thaiv kev raug mob. 4. Swiss Ball Hamstring Curls: Qhov kev tawm dag zog no yuav tsum muaj Swiss pob thiab pab txhim kho kev sib npaug thaum lub hom phiaj ntawm cov pob txha. 5. Taug kev Lunges: Qhov kev tawm dag zog no ua rau koj lub cev qis tag nrho, suav nrog koj cov pob txha. Nco ntsoov, nws yog ib qho tseem ceeb uas yuav tsum tau sov so ua ntej pib ua txhua yam kev tawm dag zog thiab txias tom qab. Nws kuj tseem muaj txiaj ntsig zoo rau ncab koj cov leeg nqaij tom qab koj qhov kev tawm dag zog los tiv thaiv kev nruj thiab

Yuav ua li cas kev sau ntawv tso? Hamstrings?

• Lub Liing Leg Curls yog lwm qhov kev hloov ntawm Hamstrings uas tsom rau cov leeg ntawm cov ces kaum sib txawv, muab kev ua haujlwm zoo.
• Seated Leg Curl yog ib qho kev hloov pauv uas cais cov hamstrings, ua rau nws muaj txiaj ntsig zoo rau kev ntxiv dag zog rau cov leeg no.
• Glute-Ham Raise yog ib qho nyuaj Hamstrings variation uas ua hauj lwm tsis tau tsuas yog lub hamstrings, tab sis kuj lub glutes thiab sab nraub qaum.
• Bulgarian Split Squat yog qhov hloov pauv ntawm Hamstrings uas tseem tsom rau quads, glutes, thiab core, muab tag nrho lub cev qis dua.

Yuav ntawm li cas kev caij kab mob los tso tso Hamstrings?

• Squats tsis tsuas yog ua haujlwm ntawm quadriceps thiab glutes xwb, tab sis kuj koom nrog cov leeg nqaij, ua rau lawv muaj kev sib npaug uas ua rau kev cob qhia hamstring.
• Lunges yog lwm qhov kev tawm dag zog uas ua kom cov leeg mob ntxiv vim tias lawv tsom rau tag nrho lub cev hauv qab, suav nrog cov leeg pob txha, txhawb nqa tag nrho lub zog thiab sib npaug.