Ah, hamstrings: wepakati-mwana wemamhasuru. Kunyange vangave vasiri ivo sexiest zvikamu zvemitumbi yedu, hamstrings pasina mubvunzo inobatsira mumitambo miviri uye mabasa ezuva nezuva (sekugara, kufamba uye kumhanya shure kwembwa). Kuti utiudze zvakawanda nezvekukosha kwekushanda iri boka rinowanzofuratirwa mhasuru, takatarisa neLA-based mukurumbira mudzidzisi. Danny anosvetuka (ndiani anga achipwanya virtual Workout mutambo pa Instagram munguva pfupi yapfuura).
Wagadzirira kupa hamstrings yako imwe TLC?
Sarudza matatu eako aunofarira maekisesaizi kubva pane iri pazasi uye zadzisa matenderedzwa matatu uchishandisa yakakurudzirwa rep huwandu hwekufamba kwega kwega. O, uye usakanganwa stretch pashure. Kutanga, edza kuchovha bhasikoro kuburikidza neatatu maekisesaizi ane nyeredzi murairidzi wedu anogara Danny anoda zvakanyanya (mangwanani akanaka, gumbo rimwe chete RDLs uye kugadzikana bhora hamstring curls). Chikamu chakanakisisa? Izvi zvese zvinogona kuitwa kubva mukunyaradza kweimba yako yekutandarira nezvidimbu zvishoma zvemidziyo, kusanganisira imwe chete lightweight seti ye dumbbells uye a kugadzikana bhora .
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Digital Art naSofia Kraushaar1. Mangwanani akanaka
*Iyi inzira yakanaka yekudziya hamstrings yako. Kuti uwane dambudziko rakawedzerwa, tora madumbbells maviri uye wozorora pamapfudzi ako kumashure kwemusoro wako.
Danho 1: Mira netsoka dzako dzakafara muchiuno uye isa maoko ako kuseri kwemusoro wako magokora ako akashama.
Danho rechipiri: Kuchengeta mabvi ako akakotama zvishoma, hingerera mberi pahudyu kusvikira chipfuva chako chave pedyo nekuenderana pasi. Dzvanya mahudyu ako kumashure uchichengeta musana wako usina kwawakarerekera uye abs akabatanidzwa.
Danho rechitatu: Svina hamstrings uye glutes kusundira chiuno chako kumberi uye kusimuka, uchidzokera kunzvimbo yekutanga. Iyi irep imwe chete.
Danho 4: Pedzisa 10 reps. Zorora uye dzokorora.
Digital Art naSofia Kraushaar2. Romanian Deadlifts
Danho 1: Mira netsoka dzako muchiuno-upamhi zvakaparadzana, wakabata dumbbell imwe muruoko rumwe norumwe. Isa ma dumbbells pamberi pezvidya zvako, zvanza zvakatarisana nemuviri wako.
Danho rechipiri: Chengeta mabvi ako akakotama zvishoma, dzvanya chiuno chako kumashure sezvaunorembera kumberi muchiuno uye kuderedza uremu kusvika pakati peshin kureba.
Danho rechitatu: Svina hamstrings uye glutes kusundira chiuno chako kumberi uye kusimuka, uchidzokera kunzvimbo yekutanga. Iyi irep imwe chete.
Danho 4: Pedzisa 10 reps. Zorora uye dzokorora.
Digital Art naSofia Kraushaar3. Single Leg RDLs (Romanian Deadlifts)
Danho 1: Mira netsoka dzako muchiuno-upamhi zvakaparadzana, wakabata dumbbell imwe muruoko rumwe norumwe.
Danho rechipiri: Kuchengeta ibvi rako rekurudyi rakakotama zvishoma, tumira gumbo rako rekuruboshwe kumashure uye kumusoro uchirembera kumberi muchiuno, uchidzikisa huremu kusvika pakati peshin kureba.
Danho rechitatu: Sveta hamstring yako yekurudyi uye glute kusimudza chipfuva chako uye kuderedza gumbo rako rekuruboshwe, uchidzokera kunzvimbo yekutanga. Iyi irep imwe chete.
Danho 4: Pedzisa 10 reps kune rumwe rutivi. Zorora uye dzokorora.
Digital Art naSofia Kraushaar4. Rimwe Gumbo Glute Bridge
Danho 1: Rara nemanhede wakaisa maoko ako kumativi, zvanza zvakatarisa pasi. Benda mabvi ako kusvikira tsoka dzako dzati sandara pasi, pamusoro pehupamhi hwehudyu zvakaparadzana.
Danho rechipiri: Kuchengeta zvidya zvako zvakarongeka, ruramisa gumbo rako rekuruboshwe kuitira kuti zvigunwe zvako zvionekwe kumusoro. Sveta glutes yako uye hamstrings kusimudza chiuno chako kumusoro zvakaenzana kubva pasi. Batanidza maoko ako kusundira kure kubva pasi kuti ubatsire kusimudza hafu yako yezasi kumusoro sezvinobvira.
Danho rechitatu: Dzikisa pasi pasi kuti udzokere kunzvimbo yekutanga, kuchengetedza gumbo rako rekuruboshwe rakasimudzwa. Iyi irep imwe chete.
Danho 4: Pedzisa 10 reps kune rumwe rutivi. Zorora uye dzokorora.
Digital Art naSofia Kraushaar5. Glute Bridge Kurume
Danho 1: Rara nemanhede wakaisa maoko ako kumativi, zvanza zvakatarisa pasi. Benda mabvi ako kusvikira tsoka dzako dzati sandara pasi, pamusoro pehupamhi hwehudyu zvakaparadzana.
Danho rechipiri: Sveta glutes yako uye hamstrings kusimudza chiuno chako kubva pasi kusvikira muviri wako waita mutsara wakatwasuka kubva pamapfudzi kusvika kumabvi ako. Kubatanidza musimboti wako, simudza gumbo rako rerudyi kumusoro kubva pasi uye ruramisa, uchichengeta zvidya zvako zvakabatana.
Danho rechitatu: Deredza gumbo rako rekurudyi uye dzokorora kune rumwe rutivi uchichengeta chiuno chako chakasimudzwa zvakakwirira sezvaunokwanisa. Iyi irep imwe chete.
Danho 4: Pedzisa 10 reps. Zorora uye dzokorora.
Digital Art naSofia Kraushaar6. Dumbbell Dhongi Kicks
Danho 1: Tanga pamakumbo mana nemaoko ako nemabvi zvakaparadzana paupamhi hwemafudzi. Isa rimwe dumbbell risingaremi mugomba rekuseri kwebvi rako rekurudyi kusvika ranyatsomira.
Danho rechipiri: Kuchengeta ibvi rako rakakotama pa90-degree angle, simudza gumbo rako rerudyi kumusoro uye kumashure zvakakwirira sezvaunokwanisa nerutsoka rwako rwerudyi ruchikwira uchienda padenga. Batanidza moyo wako kuti uchengetedze musana wako kubva pakudonha.
Danho rechitatu: Deredza gumbo nekudzoreredza kufamba kuti udzokere kunzvimbo yekutanga. Iyi irep imwe chete.
Danho 4: Pedzisa 10 reps kune rumwe rutivi. Zorora uye dzokorora.
Digital Art naSofia Kraushaar7. GHRs (Glute-Ham Inosimudza)
*GHRs inowanzoitwa pamushini, asi iwe unogona kukohwa zvimwechetezvo zvekusimbisa nekubatana nemumwe wako anoda kubata zviziso zvekudikitira. Kana shamwari yako yekurovedza muviri yakabatikana neimwe nzira, usanetseka. Iwe unogona zvakare kuita chiitiko ichi wega nekushongedza zvigunwe zvako zvakasimba pasi pemubhedha kana tafura yekofi. Une bhero rinorema rakarara kumativi ose? Iwe unogona kuisa zvitsitsinho zvako kumashure kweiyo, zvakare.
Danho 1: Tanga wakagwadama maoko ako akachinjika pamberi pechipfuva chako apo mumwe wako akatsikitsira pasi kumusana kwezviziso zvako.
Danho rechipiri: Zvishoma nezvishoma hindira mberi pamabvi ako, uchichengeta musoro wako, chipfuva uye zvidya zvakabatana. Kudzvanya glutes yako uye hamstrings, ramba wakanamatira kumberi kusvika iwe uchinzwa sekunge wave kuda kudonha. Kana wasvika panzvimbo iyoyo, sunungura maoko ako uye uzvibate iwe uri panzvimbo yekusundira pasi.
Danho rechitatu: Kubva pano, sunda nepakati pemaoko ako uye ubatanidze hamstrings yako uye glutes kuti uzvikweve uchidzokera kunzvimbo yekutanga. Iyi irep imwe chete.
Danho 4: Pedzisa 10 reps. Zorora uye dzokorora.
Digital Art naSofia Kraushaar8. Kugadzikana Ball Hamstring Curls
*Hauna bhora rakagadzikana? Hapana dambudziko. Iro bhora hombe dzvuku rebouncy vana vako vasingambotambe naro rinogona kushandawo.
Danho 1: Rara nemanhede wakaisa maoko ako kumativi, zvanza zvakatarisa pasi. Benda mabvi ako uye isa tsoka dzako kumusoro pabhora rakagadzikana pamusoro pehudyu-upamhi hwakaparadzana.
Danho rechipiri: Sveta glutes yako uye hamstrings kusimudza chiuno chako kubva pasi kusvikira muviri wako waita mutsara wakatwasuka kubva pamapfudzi kusvika kumabvi ako. Kubatanidza musimboti wako, tambanudza makumbo ako akatwasuka, uchitenderedza bhora kure newe.
Danho rechitatu: Bhenda mabvi ako kuti utenderedze bhora mukati, zvese uchichengeta chiuno chako chakasimudzwa kumusoro sezvaunokwanisa. Deredza chiuno chako kumashure pasi pasi. Iyi irep imwe chete.
Danho 4: Pedzisa 10 reps. Zorora uye dzokorora.
Ndezvipi zvakanakira hamstring exercises?
Isu tinowanzo kukoshesa tsandanyama pamberi pemuviri wedu, senge quads, chipfuva, biceps uye abs, Saltos anotsanangura. Asi isu tinokwanisa kutarisisa zviri nyore kuseri kana kumashure kwendege, senge glutes, iyo triceps uye (iwe wakazvifungidzira) iyo hamstrings. Asi ndiani ane hanya nekuseri kwezvidya zvangu, hapana anozviona , ungafunga. Kwete nekukurumidza. Muviri wako ndechimwe chihombe chakanaka chakabatana chimiro chakagadzirwa nemapfupa, tsandanyama, tendon nemarunda. Kushanda nhengo dzese dzemuviri hazvingobatsiri kutaridzika zvakanaka; uchanzwawo nepaunogona napo. Wese munhu anofanira kudzidzisa hamstrings kuti arambe akakwana muscular balance, anodaro. Kana quads dzako dzakasimba zvisina kuenzana kupfuura hamstrings yako, izvi zvinogona kukonzera kukuvara, postural nyaya uye zvisina kufanira muviri mechanics, zvichikonzera kushungurudza musana kana kupera simba kwebvi. Hurukuro dzako dzinoshanda pamwe chete nemakumbo ako; ndivo vanokwevera kune kusunda. Kushaya simba kwakanyanya mune chero chikamu kunogona kuguma nekusaenzana, kunozopedzisira kwaita kuti tsandanyama idhonze, misodzi kana kushushikana, sezvakaratidzwa mu. chidzidzo ichi yakaitwa ne Nyaya yePhysical Therapy Sayenzi . Kudzidzisa hamstrings yako kunovimbisa kumira kwakakodzera uye kuderedzwa kwengozi yekukuvara.Chii chinonzi hamstring functionalities muhupenyu hwezuva nezuva?
Kunze kwekuve ying kune yako quadriceps 'yang, hamstrings inotora chikamu mune akati wandei mamwe mabasa ezuva nezuva. Tiri kutaura zvakanaka kwazvo ese: Hamstrings inokonzera kugadzikana kwehudyu nemabvi, pamwe nekumira kwehudyu nekudzikamisa, Saltos anotsanangura. Mukutaura kwe layman, ma hamstrings ane basa rekukotamisa mabvi uye kuve nechokwadi chekuti mahudyu edu akadzikama uye akadzikama patinofamba, kumhanya, kugara, kumira uye kunyange kukotama kuti titore chimwe chinhu. Saka pese pauno squat pasi kuti utore chimwe chinhu — chingave bhegi regirosari kana mwana wako mudiki — unogona kutenda ma hammies ako.
Kangani patinofanira kubatanidza maekisesaizi ehamstring mumuitiro wedu wekusimba?
Lucky kwauri, hamstrings iboka rekuchengetedza tsandanyama shoma uye zvishoma zvinoenda kure. Ini ndaizodzikamisa kudzidzisa hamstrings kuti isapfuure kaviri pasvondo, Saltos anodaro. Zvikasadaro, isu tine njodzi yakawedzera yekuwedzeredza uye kukuvara. Roger uyo, murairidzi.
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