Hamstrings

• Inhloko yeziNdawo: Ndaga za kukhoma, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Hamstrings

Masewera olimbitsa thupi a Hamstring ndi opindulitsa kulimbikitsa minofu kumbuyo kwa ntchafu zanu, kupititsa patsogolo kuyenda, komanso kuchepetsa chiopsezo cha kuvulala panthawi yochita masewera olimbitsa thupi. Ndi abwino kwa othamanga, okonda masewera olimbitsa thupi, ndi aliyense amene akufuna kupititsa patsogolo mphamvu zawo zam'munsi ndi kukhazikika. Anthu angafune kuchita masewera olimbitsa thupi kuti azitha kuchita bwino pamasewera, kuthandiza mayendedwe atsiku ndi tsiku monga kuyenda kapena kukwera masitepe, ndikulimbikitsa kukhazikika kwa thupi ndi kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hamstrings

• Pang'onopang'ono pindani m'chiuno mwanu, ndikutsitsa chiuno mpaka chifanane ndi pansi, kumbukirani kuti mawondo anu apinde pang'ono kuti musawafooke.
• Pamene mukuwerama kutsogolo, kanikizani chiuno ndi matako kumbuyo ndikusunga msana wanu molunjika, kuonetsetsa kuti simukuzungulira msana wanu.
• Gwirani izi kwa masekondi angapo, mukumva kutambasula kwa hamstrings.
• Pang'onopang'ono nyamuka kubwerera kumalo oyambira, ndikufinya glutes pamene mukuyimiriranso. Bwerezani izi kuti muwerenge kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Hamstrings

• Kutenthetsa: Musanayambe kugwira ntchito pa hamstrings, onetsetsani kuti mukuwotha bwino. Izi zidzakonzekeretsa minofu yanu ku masewera olimbitsa thupi omwe ali patsogolo ndipo zingathandize kupewa kuvulala. Kutentha kwabwino kungaphatikizepo cardio yopepuka, monga kuthamanga kapena kudumpha jacks, kwa mphindi zingapo.
• Kutambasula: Mukamaliza kulimbitsa thupi, ndikofunikira kutambasula minyewa yanu kuti mupewe kuuma ndi kuwawa. Izi zingathandizenso kusintha kusinthasintha kwanu komanso kusinthasintha kwa kayendetsedwe kake, zomwe zingakulitse ntchito yanu yonse.
• Osachulutsa: Cholakwika chimodzi chofala ndikuyesa kukweza kulemera kwambiri posachedwa. Ndikofunika kuyamba ndi kulemera komwe mungathe kupirira ndikuwonjezera pang'onopang'ono ngati mphamvu yanu

Hamstrings Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hamstrings?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuti muyambe ndi masewera olimbitsa thupi omwe ali oyenera mulingo wawo wolimbitsa thupi. Zochita zolimbitsa thupi zoyambira hamstring ndizo: 1. Glute Bridges: Zochita izi sizimangogwira ntchito za hamstrings komanso glutes ndi m'munsi. 2. Hamstring Curls: Izi zikhoza kuchitika ndi makina ku masewera olimbitsa thupi kapena kunyumba ndi gulu lotsutsa. 3. Ma Deadlifts okhala ndi Kuwala Kuwala: Ma Deadlifts ndi njira yabwino yolumikizira nyundo zanu koma ziyenera kuchitidwa ndi zolemetsa zopepuka kwa oyamba kumene kuti azikhala ndi mawonekedwe olondola ndikupewa kuvulala. 4. Swiss Ball Hamstring Curls: Zochita izi zimafuna mpira waku Swiss ndipo zimathandiza kuwongolera bwino ndikulunjika ku hamstrings. 5. Kuyenda Mapapo: Ntchitoyi imakhudza thupi lanu lonse lakumunsi, kuphatikizapo minyewa yanu. Kumbukirani, ndikofunikira nthawi zonse kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Zimathandizanso kutambasula hamstrings mutatha masewera olimbitsa thupi kuti mupewe kuuma komanso

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hamstrings?

• Miyendo Yonama ya Miyendo ndi mitundu ina ya Hamstrings yomwe imayang'ana minofu kuchokera kumakona osiyanasiyana, ndikupereka masewera olimbitsa thupi.
• The Seated Leg Curl ndikusintha komwe kumapatula ma hamstrings, ndikupangitsa kuti ikhale yothandiza kwambiri polimbitsa minofu iyi.
• The Glute-Ham Raise ndizovuta za Hamstrings zosiyana zomwe zimagwira ntchito osati hamstrings, komanso glutes ndi m'munsi.
• The Bulgarian Split Squat ndi mitundu yosiyanasiyana ya Hamstrings yomwe imayang'ananso quads, glutes, ndi core, kupereka thupi lonse lapansi.

Izinto zokufunda ezishisa ezivumelekile Hamstrings?

• Ma squats samangogwira ntchito ya quadriceps ndi glutes, komanso amagwirizanitsa minyewa, kuwapangitsa kukhala ochita masewera olimbitsa thupi omwe amakwaniritsa maphunziro a hamstring.
• Mapapu ndi ntchito ina yomwe imathandizana ndi hamstrings chifukwa imayang'ana kumunsi kwa thupi lonse, kuphatikizapo hamstrings, kulimbikitsa mphamvu zonse ndi mphamvu.