Indlela ekwakheni hamstrings kunye nemisipha ezimpundu enye iseti loqheliso

Imisipha ngamanye amaxesha kunzima kakhulu ukuba ukumpompa. Hamstrings iqulathe amaqela amathathu izihlunu: i semitendinosus, semimembranosus kunye zomfana. Abanoxanduva abhetyebhetye kwedolo, Shin sehlise intshukumo kunye elirhoxisa emilenzeni umva.

Hamstrings zidlala indima enkulu ekwenzeni imithambo squats (Nge, dumbbells, phezu abaqeqeshi), uhlasela imilenze kunye oomatshini. Uphuhliso efanayo izihlunu sobalo amathathu xa umthwalo ngapha ngezantsi kwe yezindlu.

Ukwandisa inzuzo kwi hamstrings ubuninzi ukongeza ukusebenzisa kwi umthambo, unako ukwenza phambili umntla kunye umthwalo, curls ezahlukeneyo umlenze, yenzani kwezemidlalo okanye uhamba umgama Ukubaleka elide.

Hamstrings. ukuzilolonga

1. Technique for ukumpompa bicep umlenze uyaguqa amadolo, elele mshini esitulweni. Ngaloo ithole (umsipha) lwayame nxamnye isondo. Nogami kancinci liphuma mqengqeleki nomthwalo ukuya ubukhulu, ngoko ngokucotha bewuhlisele. Ngexesha flexion kuyimfuneko ukuphefumla, Extension - uwukhuphe. Lo mshini angafanele kakhulu ukucima kombane, kungenjalo kunokubangela microtrauma zomfana imilenze.
2. Ukugoba ezinyaweni ehleli phezu mshini okhethekileyo. imithambo Technique kuba hamstrings kuyafana elele. Nje iinyawo nkxu akufake umthwalo. Kulo msebenzi, uyakwazi ukutshintsha umgama phakathi kweenyawo, ngoko ke umthwalo aya kubandakanyeka iinxalenye ezahlukeneyo zomfana.
3. emi flexion umlenze. Le peculiarity kwalo msebenzi - lubangelwe uqeqesho kwezihlunu kwenzeka ngakumbi phindwa nganye. Xa utshintsha lekhefu phakathi ngomlenze nganye kufuneka kuphetshwe.
4. Lo msebenzi lwenziwa ngaphandle umthwalo izikali. Ukufikelela kwezobugcisa eziphezulu, ungasebenzisa dumbbells ezandleni base-. Kufuneka wenze ukuhlala-abadala, kodwa ecaleni umzimba eyadlulayo. Ukuqala isikhundla - emi, imilenze ngaphandle kwi ububanzi egxalabeni. Ekhwela ngeenzwane yakhe, ukuba enze ehleli, waqubuda emva engile ifanelekileyo. Kulo mzekelo inyonga umzimba kufuneka kule nqwelo-moya enye. Kwabasaqalayo bavumelekile ukuba zilandele ngqo eludongeni okanye emva esitulweni logama nje uyifumane inqanaba layo kuvuselele.

Uqheliso on izihlunu ezinqeni

Ukufeza umthwalo izihlunu izo- imilenze, neempundu izihlunu zisetyenziswa ngaxeshanye. Cinga nje imisebenzi embalwa kweli qela kwezihlunu.

1. Bemi ngqo ecaleni emzimbeni Bazithule izandla ubambe dumbbells. Ekubeni emva ngqo ukwenza ukutsibela phambili kwi kumgama ubuninzi ukuze ethangeni ome oku moya yomgangatho. Buyela nedawo yokuqala. Yenza okufanayo omnye umlenze.
2. Squats. Intonga na emagxeni yakho emva entlokweni yenu. Libambe - banzi kancinci umgama phakathi kwamagxa. Imilenze ngaphandle 50-65 cm, iikawusi - ngaphandle. Eyenziwa kancinci ekuchopheni kunye umva wakho ngqo de kwamathanga eyayingqalene womgca emgangathweni. Le ilandelayo akuyomfuneko ukuba ekuchopheni. Kuyimfuneko ukuba uvuke kancinci. Kwindawo Imintla Ukongezelela kuyimfuneko ukuba ubunzima ezimpundu.
3. Ukwanda umzimba kunye ngoncedo hamstrings kunye nezihlunu gluteal. Wayeguqe umqamelo ethambileyo phantsi isithende esisigxina platen. Izindlu uvikivwa kancinci de, de ome emgangathweni. Kulo mzekelo, kuphela ugobe amadolo. Buyela indawo yokuqala. Lo msebenzi unzima kakhulu kwaye neembaleki efanelekileyo kuphela aqeqeshiwe.