Kodi kumanga hamstrings ndi minofu ya matako ndi chimodzi Zochita

Hamstring zina zovuta kutulutsa. Hamstrings tichipeza magulu atatu a minofu: ndi semitendinosus, semimembranosus ndi kukongola. Iwo ali ndi udindo kufewetsa mafupa bondo, Shin liwiro kuyenda ndi Anabweza wa miyendo kumbuyo.

Hamstrings kumathandiza kwambiri pochita Zochita anyonyomala (barbell, dumbbells, pa aphunzitsi), akuukira miyendo ndi makina. Yunifolomu kukula kwa minofu ya udindo atatu pamene katundu kudutsa pansi pa nyumba ya.

Kuonjezera phindu hamstrings pazipita kuwonjezera kusonyeza pa masewero olimbitsa thupi, mungathe kuchita torso patsogolo ndi katundu, mapini zosiyanasiyana mwendo, kuchita masewera kapena kuyenda mtunda wautali kuthamanga.

Hamstrings. Zochita

1. Njira ikukoka bicep mwendo ndi anagwada, wogona pulogalamu yoyeseza benchi. Choncho ng'ombe (Achilles tendon) abuts motsutsa wodzigudubuza. Mapazi pang'onopang'ono limatuluka wodzigudubuza ndi katundu wa ku malire pazipita, ndipo pang'onopang'ono adatchithisira. Pa flexion zofunika kupuma, mu kutambasuka - kutulutsa. pulogalamu yoyeseza si ofunika kwambiri zimamuchulukira, mukatero zingachititse microtrauma kukongola miyendo.
2. Kupinda mapazi atakhala pa pulogalamu yoyeseza wapadera. Njira Zochita kwa hamstrings n'chimodzimodzi ndi kunama. mapazi chabe choviikidwa chisoti katundu. Mu ntchito yonseyi, mukhoza kusintha mtunda pakati pa mapazi, ndiye katundu idzakhala pa mbali zosiyana za kukongola kwa.
3. ataima mwendo flexion. The peculiarity izi zolimbitsa thupi - amaganiza minofu maphunziro amapezeka kwambiri ndi aliyense kubwerezabwereza. Pamene inu kusintha imeneyi pakati pa mwendo ayenera kuzipewa.
4. Njira iyi popanda katundu weighting. Akufika luso mulingo woyenera, mungagwiritse ntchito dumbbells mu manja adatchithisira. Muyenera tikhale akuluakulu, koma ndi kupatuka thupi zapitazo. Kuyambira malo - ataima, miyendo kupatula pa m'lifupi phewa. Kukwera pamwamba pa zala, kuchita atakhala, atatsamira kumbuyo mu zotheka ngodya zabwino. Pankhaniyi m'chiuno ndi thupi ayenera kukhala mu ndege yomweyo. Pakuti oyamba saloledwa kutsatira khoma kapena kumbuyo kwa mpando bola wapeza mgwirizano wake mlingo.

Zochita pa minofu thako

Zikugwira katundu minofu kukongola miyendo, matako minofu zosungidwazo zimagwiritsidwa ntchito mu kufanana. Taonani Zochita ochepa pa gulu minofu.

1. Chakhalapo molunjika mu pamodzi thupi adatchithisira manja kugwira dumbbells. Ndi kumbuyo molunjika kuchita lunges patsogolo pa mtunda pazipita kuti ntchafu likufanana ndi ndege ya pansi. Bwererani ku pachithandara pachiyambi. Imateronso ndi mwendo wina.
2. Anyonyomala. Ndodo ndi pa mapewa anu kumbuyo mutu wanu. Nsinga - pang'ono onse kuposa mtunda pakati pa mapewa. Miyendo kupatula 50-65 cm, masokosi - padera. Anachita pang'onopang'ono squat nsana wanu molunjika mpaka mu ntchafu ndi kufanana kwa ndege ya pansi. Zotsatirazi safuna kuti squat. M'pofunikanso kudzuka pang'onopang'ono. Mu malo chapamwamba ndi Komanso zofunika kutambasula matako.
3. Kukwera kwa thupi ndi thandizo la hamstrings ndi minofu gluteal. Atagwada pa zofewa khushoni pansi pa chidendene amodzi platen. nyumba ndi adatchithisira pang'onopang'ono mpaka, mpaka likufanana ndi pansi. Pankhaniyi okha anagwada. Bwererani ku malo poyambira. Njira iyi ndi zovuta ndi yekhayo woyenera othamanga kuphunzitsidwa.