I-hamstrings iyiqembu lemisipha elixhuma i-pelvis ngemuva kwedolo. Ineqhaza elibalulekile ekwandiseni ithanga kanye nasekutshekeni komlenze uma simile. Naphezu kokuba umsipha omkhulu futhi ungomunye obaluleke kakhulu, baningi abasubathi abakhohlwayo ukuwuqeqesha ngomfutho okufanele. Eqinisweni, uma ufuna ukuqinisa imilenze yakho futhi uyibonise iqoshiwe, awukwazi ukuphuthelwa lezi zivivinyo ezingu-13. Ingabe usukulungele ukuthi ama-hamstrings akho ashise?
Emizuzwini eyi-15 nje uzobe usulungile ukuqeqeshwa kwakho. Khetha izivivinyo ezintathu kule esiyethula ngezansi. Yenza amasethi ama-3 ezimpinda eziyi-15, usuqedile!
Ibhuloho elikhazimulayo
Lala ngomhlane ugobe amadolo, ubeke izinyawo zakho phansi ngebanga elingamasentimitha angama-30 ukusuka ngemuva kwakho. I-core flat yakho yonke iphansi, cindezela izithende zakho bese ucindezela ezinqeni zakho ukuze uphakamise izinqulu zakho ubheke ophahleni. Bamba imizuzwana emibili bese ubuyela phansi ukuze uqale. Yenza izikhathi ezingu-15.
I-One Leg Glute Bridge
Lala ngomhlane izingalo zakho zelulwe ngezinhlangothi zakho, amadolo agobile, futhi izinyawo zibheke phansi (ukuhlukana kwe-hip-width). Gcina amathanga akho emgqeni, qondisa umlenze owodwa ukuze izinzwane zakho zibheke ophahleni. Cindezela izinqe zakho ukuze uphakamise inqulu ngaphandle kokulahlekelwa ukulawula, bese wehlisa. Yenza izikhathi ezingu-15 ohlangothini ngalunye.
I-Dumbbell Donkey Kick
Ngena endaweni ye-quadrupedal kumata wakho. Beka i-dumbbell engxenyeni yedolo, ngenkathi uyigcina igobile ku-90º. Phakamisa umlenze wakho kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka ehlombe uye emadolweni, unyawo lwakho lubheke ophahleni. Yenza izikhathi ezingu-15 ohlangothini ngalunye.
ipulangwe elihlehlayo
Ungenza lo msebenzi uncike ezingalweni zakho noma ezandleni. Hlala kumata wakho ubeke izandla zakho phansi, ngaphansi kwamahlombe akho. Cindezela ngezandla zakho, ngenkathi ugcina imilenze yakho iqondile futhi uphakamisa izinqulu zakho emoyeni. Umzimba wakho kufanele wenze umugqa oqondile ukusuka ezinyaweni zakho kuya emzimbeni wakho. Bamba indawo uphakamise izinqulu imizuzwana emithathu, bese wehlisa kancane.
Hlehlisa ipulangwe ngokuthinta uzwane
Usebenzisa ngokunenzuzo isikhundla esifana naso ekuvivinyweni kwangaphambilini, gcina izinqulu zakho ziphakeme ngenkathi ugoba idolo lakho langakwesokudla futhi izinzwane zakho zithinta phansi. Nweba umlenze wesokudla ubuyele endaweni yokuqala bese uphinda ngakwesokunxele.
imashi glute bridge
Lala ngomhlane amadolo akho egobile futhi izinyawo zakho zibheke phansi. Beka izingalo zakho emaceleni, izintende zibheke phezulu, futhi ukuphakama kwehlombe. Phakamisa izinqulu zakho ukuze umzimba wakho wenze umugqa oqondile kusuka emahlombe akho kuya emadolweni akho. Sekela umgogodla wakho phansi bese uphakamisela idolo lakho langakwesokudla esifubeni sakho. Yima futhi wehlise unyawo lwakho lwesokudla. Yenza futhi ngomunye umlenze.
Uma ufuna ukuqina okwengeziwe, faka ibhande lokumelana ezinyaweni zakho, ukuze udonse lapho uphakamisa umlenze owodwa.
ibhuloho elishelelayo
Lala ngomhlane amadolo akho egobile futhi izinyawo zakho zibheke phansi. Shiya izingalo zakho phansi, izintende phezulu futhi ekuphakameni kwehlombe (ngokufanayo nangaphambili). Phakamisa izinqulu zakho ukuze umzimba wakho wenze umugqa oqondile kusuka emahlombe akho kuya emadolweni akho. Sekela umhlane wakho ophansi kahle, goba idolo lakho langakwesokudla bese uletha uzwane lwakho kusuka phansi kuya ku-butt yakho. Manje yenza okufanayo kwesokunxele. Buyela endaweni yokuqala kancane.
ukugibela inkalankala
Ngithanda ukuhamba njengezilwane! Kulokhu sizolingisa izinyathelo zezinkalankala. Ukuze wenze lokhu kufanele uhlale amadolo akho egobile futhi izinyawo zakho zibheke phansi. Beka izintende zezandla zakho nhlangothi zombili zesinqe sakho. Phusha izandla nezinyawo zakho emhlabathini bese uphakamisa umzimba wakho namathanga phezulu ngamasentimitha ambalwa, wenze izinqe zakho zintante emoyeni. Thatha igxathu eliya phambili, ngesikhathi esifanayo uhambisa isandla sakho sokudla nonyawo lwesokunxele. Phinda ngesandla sobunxele nonyawo lwesokudla. Ungavumeli inqulu yakho iwe.
I-Hamstring curl ngethawula noma amapuleti
Lala ngomhlane amadolo akho egobile futhi ubeke izinyawo zakho phezu kwethawula. Sekela umgogodla wakho bese ucindezela izithende zakho ukuze uphakamise izinqe zakho ophahleni. Bamba isikhundla njengoba unweba imilenze yakho ize iqonde ngokuphelele. Bese ucindezela ama-hamstrings akho, guqa amadolo akho, futhi ulethe izinyawo zakho ngasesinqeni sakho. Uma uzwa i-pinch emsipha, nweba kuze kube yilapho ubuhlungu bungekho.
I-Kickback enebhendi yokumelana
Sukuma bese usonga ibhande lokumelana onyaweni lwakho lwesokunxele, kuyilapho ubambe omunye umkhawulo ngezandla zombili. Gobisa umzimba wakho ongaphezulu phambili kancane. Cindezela umlenze wakho wesokudla emuva ngokudayagonali, uze unwetshwe ngokugcwele.
I-Romanian Dumbbell Deadlift
Bamba ama-dumbbell amabili ezandleni zakho, beka izinyawo zakho ngobubanzi be-hip-wide, futhi ugcine amadolo akho egobile kancane. Beka ama-dumbbell phambi kwamathanga akho, izintende zakho zibheke umzimba wakho. Gcina amadolo akho egobile kancane, phushela izinqulu zakho emuva njengoba ugoba okhalweni futhi wehlisa izisindo phansi. Cindezela i-gluteus ukuze ubuyele endaweni yokuqala.
I-Romanian Single Leg Deadlift
Unalokhu kuvivinya umzimba ngendlela efanayo neyangaphambili, nakuba manje ngenkathi ugobise amadolo akho kancane, uzonweba umlenze wakho wesokudla ubuyele emuva ngenkathi ugoba okhalweni futhi wehlisa izisindo ubheke phansi. Cindezela i-glute yakho ukuze uziphakamise. Kuyinkimbinkimbi kakhulu, njengoba udinga ukubamba ibhalansi. Ngakho-ke ungagcizeleli ukuthatha umthwalo omningi uze ukwazi ukunyakaza.
sawubona nge-dumbbell
Intandokazi yami!
Ungakwenza lokhu ngokuthwala i-barbell noma i-sandbag kusuka phezulu ngemuva. Kodwa ngiyaqaphela ukuthi kungase kukucasule futhi kugcine kukulimaza intamo. Ngakho-ke, ngikufundisa inguqulo ngama-dumbbell noma i-kettlebell. Hlukanisa izinyawo zakho ngobubanzi behlombe. Bamba ama-dumbbell amabili ezandleni zakho bese uzungeza amahlombe akho ukuze izingalo zakho zibe ngemuva kwakho. Gcina amadolo akho egobile kancane futhi umzimba wakho uqondile, goba kancane ezinqulwini kuze kube yilapho umzimba wakho ongaphezulu uhambisana nomhlabathi. Abambe isikhashana akhuphuke.