Hamstrings - ukuzilolonga kunye neendlela zoqeqesho

imisipha zomfana (hamstrings) ifumaneka kwicala yokwakha kasikrobana. Naluphi na engahlawulwayo entsha aziyi kuhlawulwa ngokungqinelana izihlunu ingqalelo enkulu, ibe yinyaniso leyo. Kumanqanaba okuqala akukho mfuneko yokuba ugcwalise inkqubo yayo beemvavanyo ekwanti, ngenxa yokuba kufuneka ukuba umzimba olinganise esisiseko kuqala. Eli nqaku liza kuzisa inzuzo kakhulu ngakumbi kubantu ababandakanyekayo ngaphezu konyaka omnye eholweni. Ngoko ke, hamstrings - ukuba ngempumelelo ukumpompa njani njengoko iiseti kunye nabameli ukwenza, indlela ntoni? Funda ngaphezulu.

Iimpawu neyodwa

Hamstrings zimi nomba osecaleni kasikrobana. Kwelinye icala, ube isakhiwo ngamnye - eyenziwe iintloko ezimbini: elide ezimfutshane kunye. Wasungulwa zokuqala ukusuka tuberosity ischial (imicu ezisicaba), ngelixa yesibini ukwakweli inxalenye esezantsi kasikrobana. Akumanyileyo, zakha elide, imicu limxinwa yesondo le lesiquluba. Hamstrings enze imisebenzi ezininzi: ulwandiso inyonga flexion le umzantsi womlenze. Kwimeko ukuba joint idolo lukwimeko ezinzileyo, eli qela izihlunu ecaleni ezimpundu udlulisela buti.

Izindululo uqeqesho

Musa ukulibala ukuba nazo ahluze hamstrings xa usenza imithambo ezisisiseko ezifana deadlifts kunye squats. Le yindlela esebenzayo ukumpompa phezulu kuphela izihlunu emqolo. Imilenze neengalo kulo mzekelo, isabelo olukhulu umthwalo. Ngokubanzi, ephendula umbuzo malunga nendlela ukumpompa up ukufuna amathanga, sinako ukuthetha malunga ezimbini iintlobo zoqeqesho:

1. Esifubeni benemizimba.
2. Ngokugoba amadolo.

Akukho mbuzo ukuba yeyiphi indlela ingcono. Kungcono wenze inkqubo ukuze zombini iindlela ezazisetyenziswa yaye akukho indlela axhokonxe omnye komnye. Ngokomzekelo, kwiveki yokuqala ukwenza ethambekeni, elinesibini - curl umlenze. Kwaye ngokunjalo ukwenza enye kwizihlunu musa kusetyenziswa odnoobrazony umthwalo. Ngenxa yoko, inkqubo kufuneka siqulathe oku kulandelayo: ukuhlamba, deadlift , yaye ezinye mithambo zodwa.

imithambo Basic ukusebenza ngokugqibeleleyo hamstrings, ubanike umthwalo nebohodimuyu. Kufuneka wazi ukuba squats inokwenziwa mhlawumbi Nge okanye dumbbells, kunye isimo emxinwa okanye ububanzi. Khetha indlela esibondeni, oko akuthethi ukuba ubuhlungu kunye imithwalo ezipheleleyo kwemilenze. Kodwa musa uwajongele phantsi amandla beemvavanyo bodwa ezifana ngokugoba neentungo lo mshini okanye hyperextension. Ukuze amanqaku ngempumelelo hamstrings ukuba hyperextension, kuyimfuneko ukushenxisa fulcrum ungaphantsana - ukusuka zangasese ukuya quads. Inani kophindo besondela ngomntu omnye kufuneka ube malunga 12-15 amaxesha. Inani leendlela isusela ukusuka 3 5. Kwakhona, musa ukulibala ukushushubeza phambi kokwenza imisebenzi esisiseko kunye usambathisa. Ngenxa yoko, sikhokelwa le ngcaciso ilapha ngasentla, uyakwazi ngempumelelo ukumpompa hamstrings, enoba uyindoda okanye ulibhinqa. Le mithambo ifanele amalungu nokuba ngesondo kwaye inokuba ufakwe kwinkqubo yoqeqesho.