I-hamstrings liqela le-muscle elidibanisa i-pelvis ngasemva kwedolo. Inendima ebalulekileyo ekwandisweni kwethanga kunye nokujikeleza komlenze xa simile. Ngaphandle kokuba sisihlunu esikhulu kwaye yenye yezona zinto zibalulekileyo, kukho iimbaleki ezininzi ezilibalayo ukuziqeqesha ngokuqina ekufuneka bekufanele. Enyanisweni, ukuba ufuna ukuqinisa imilenze yakho kwaye ubonise i-sculpted, awukwazi ukuphosakela le mizobo ye-13. Ngaba ukulungele ukutshisa i-hamstrings yakho?
Kwimizuzu nje eli-15 uya kuba sele ulungile uqeqesho lwakho. Khetha imithambo emithathu kule siyibonisayo ingezantsi. Yenza iiseti ezi-3 zophindaphindo lwe-15, kwaye ugqibile!
Ibhulorho ezukileyo
Lala ngomqolo amadolo akho egobile, ubeke iinyawo zakho emgangathweni kunye nomgama omalunga neesentimitha ezingama-30 ukusuka ngasemva kwakho. Ngeflethi yakho yonke ephantsi emgangathweni, cinezela izithende zakho kwaye ucinezele ngeempundu zakho ukuphakamisa isinqe sakho ukuya eluphahleni. Bamba imizuzwana emibini kwaye ubuye phantsi ukuze uqale. Yenza uphindaphindo lwe-15.
Ibhulorho yeGlute yomlenze omnye
Lala ngomqolo iingalo zakho zandiswe ngamacala akho, amadolo agobile, kunye neenyawo zithe tyaba phantsi (ububanzi be-hip-width ngaphandle). Gcina amathanga akho emgceni, lungisa umlenze omnye ukuze iinzwane zakho zibhekise kwisilingi. Cinezela iimpundu zakho ukuphakamisa isinqe ngaphandle kokulahlekelwa ngulawulo, kwaye wehlise. Yenza uphindaphindo lwe-15 kwicala ngalinye.
I-Dumbbell Donkey Kick
Ngena kwindawo ye-quadrupedal kwi-mat yakho. Beka i-dumbbell kwi-crease yedolo, ngelixa uyigcina igobile kwi-90º. Phakamisa umlenze wakho de umzimba wakho wenze umgca othe tye ukusuka egxalabeni ukuya emadolweni, unyawo lwakho lubhekise eluphahleni. Yenza uphindaphindo lwe-15 kwicala ngalinye.
iplanga elibuyela umva
Unokwenza lo msebenzi ungqiyame kwiingalo okanye ezandleni zakho. Hlala kwi-mat yakho kwaye ubeke izandla zakho phantsi, phantsi kwamagxa akho. Cinezela ngezandla zakho, ngelixa ugcina imilenze yakho ngokuthe tye kwaye uphakamisa isinqe sakho emoyeni. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka ezinyaweni zakho ukuya kwi-torso yakho. Bamba indawo ngesinqe sakho phezulu imizuzwana emithathu, kwaye uthobe kancinci.
Reverse iplanga ngokuchukumisa iinzwane
Ukuthatha ithuba lendawo efanayo nanjengoko bekusenziwa ngaphambili, gcina isinqe sakho siphezulu ngelixa ugoba idolo lakho lasekunene kwaye iinzwane zakho zichukumise umhlaba. Yandisa umlenze wasekunene emva kwindawo yokuqala kwaye uphinde kwicala lasekhohlo.
matsha ibhulorho glute
Lala ngomqolo amadolo akho egobile kwaye iinyawo zakho zithe tyaba phantsi. Beka iingalo zakho emacaleni akho, iintendelezo zijonge phezulu, kunye nokuphakama kwamagxa. Phakamisa isinqe sakho ukuze umzimba wakho wenze umgca othe tye ukusuka emagxeni ukuya emadolweni. Xhasa i-core yakho emhlabeni kwaye uphakamise idolo lakho lasekunene esifubeni sakho. Yima kwaye unciphise unyawo lwakho lwasekunene. Yenza kwakhona ngomnye umlenze.
Ukuba ufuna ukuqina ngakumbi, faka ibhande lokumelana ezinyaweni zakho, ukutsala xa uphakamisa omnye wemilenze.
ibhulorho etyibilikayo
Lala ngomqolo amadolo akho egobile kwaye iinyawo zakho zithe tyaba phantsi. Shiya iingalo zakho phantsi, iintendelezo phezulu kunye nokuphakama kwamagxa (ngokufanayo nangaphambili). Phakamisa isinqe sakho ukuze umzimba wakho wenze umgca othe tye ukusuka emagxeni ukuya emadolweni. Xhasa umqolo wakho osezantsi kakuhle, guqa idolo lakho lasekunene kwaye uzise inzwane yakho ukusuka emhlabeni ukuya kwi-butt yakho. Ngoku yenza okufanayo ngasekhohlo. Buyela kwindawo yokuqala kancinci kancinci.
ukukhwela unonkala
Ndiyakuthanda ukuhamba njengezilwanyana! Kule meko siza kuxelisa amanyathelo oononkala. Ukwenza oku kufuneka uhlale amadolo akho egobile kwaye iinyawo zakho zithe tyaba phantsi. Beka izandla zakho zithe tyaba ngapha nangapha kwempundu yakho. Tyhila izandla neenyawo zakho emhlabeni kwaye uphakamise umzimba wakho kunye namathanga phezulu ii-intshi ezimbalwa, wenze iimpundu zakho zidada emoyeni. Thatha inyathelo eliya phambili, ngaxeshanye uhambisa isandla sakho sasekunene kunye nonyawo lwasekhohlo. Phinda kwakhona ngesandla sasekhohlo kunye nonyawo lwasekunene. Ungavumeli isinqe sakho siwise.
I-Hamstring curl ngetawuli okanye iipleyiti
Lala ngomqolo ngamadolo akho egobile kwaye ubeke iinyawo zakho kwitawuli. Xhasa umbindi wakho kwaye ucinezele izithende zakho ukuphakamisa isinqe sakho ukuya kwisilingi. Bamba indawo njengoko unweba imilenze yakho de iqonde ngokupheleleyo. Emva koko utyhale i-hamstrings yakho, ugobe amadolo akho, kwaye uhambise iinyawo zakho kwi-butt yakho. Ukuba uva i-pinch kwisihlunu, yandisa kuphela de kungabikho ntlungu.
Ukukhabela umva ngebhendi yokuchasa
Yima kwaye ubophe ibhanti yokumelana nonyawo lwakho lwasekhohlo, ngelixa ubambe esinye isiphelo ngezandla zombini. Gobela umzimba wakho ongasentla phambili kancinci. Cinezela umlenze wakho wasekunene emva diagonally, de wande ngokupheleleyo.
Romanian Dumbbell Deadlift
Bamba ii-dumbbells ezimbini ezandleni zakho, beka iinyawo zakho ububanzi be-hip-width ngaphandle, kwaye ugcine amadolo akho egobile. Beka i-dumbbells phambi kwamathanga akho, iintende zakho zijongene nomzimba wakho. Gcina amadolo akho egobile kancinci, tyhala isinqe sakho emva njengoko ugoba esinqeni kwaye uhlise iintsimbi ukuya emgangathweni. Cinezela i-gluteus ukuze ubuyele kwindawo yokuqala.
I-Romanian One Leg Deadlift
Uwenza lo msebenzi ngendlela efanayo nowangaphambili, nangona ngoku ugcina amadolo akho egobile kancinci, uya kuwandisa umlenze wakho wasekunene ngasemva ngelixa ugoba esinqeni kwaye uthoba iintsimbi emhlabeni. Cofa i-glute yakho ukuze uziphakamise. Kunzima kakhulu, kuba kufuneka ubambe ibhalansi. Ngoko ke musa ukunyanzelisa ukuthatha umthwalo omninzi de ube uyayiqonda intshukumo.
molo nge dumbbell
Endiythanda kakhulu!
Unokwenza oku ngokuthwala i-barbell okanye i-sandbag ukusuka kumqolo ongaphezulu. Kodwa ndiyazi ukuba inokukucaphukisa kwaye igqibe ukulimaza intamo yakho. Ke ngoko, ndikufundisa inguqulelo ngeedumbbells okanye kettlebell. Yahlula iinyawo zakho ngobubanzi bamagxa ngokwahlukeneyo. Bamba ii-dumbbells ezimbini ezandleni zakho kwaye ujikeleze amahlombe akho ukuze iingalo zakho zibe emva kwakho. Gcina amadolo akho egobile kancinci kwaye i-torso yakho ithe tye, ugoba kancinci esinqeni de umzimba wakho ongaphezulu uhambelane nomhlaba. Khawume umzuzwana unyuke.