Pehea e kūkulu i nā hamstrings a me na nāʻiʻo o nā lākou kīkala a me kekahi 'ia paha o nā kino

Hamstring kekahi manawa, loa paʻakikī e EII ni. Hamstrings ninoieo aʻekolu pūʻulu o nāʻiʻo: ka semitendinosus, semimembranosus a me biceps. Ka mea, e kuleana no flexing i ke kuli, pale ka meheu o ka hele a me retraction o nā wāwae hoʻi.

Hamstrings pāʻani he nui kūlana i ka hooko ana mai e hoohana i squats (barbell, dumbbells, ma ka trainers), pepehi i nā wāwae a me nā lua kaomi waina. I kaʻaʻahu kūpono 'ana o nāʻiʻo o ka helu ekolu, i ka wa o ka haawe ana ma ka lalo o ka hale.

E hoomahuahua i ka mea i kā mākou pono hamstrings ma ka hou, e hana i ka hale haʻuki, e hiki ke hana i ka torso mua me ka haawe ana, likeʻole wāwae curls, komo i loko o haʻuki a hele lōʻihi mamao e holo mai ana.

Hamstrings. kino

1. 'Ana i kūpono no ka pumping bicep wāwae ua lena i nā kuli, e moe ana ma luna o ka Aha okŘkohukohu. Pela bipi (Achilles tendon) abuts ku e mai i ka lole wili. Nogami lohi e pii ai lole wili me ka haawe ana mai i ka i kā mākou kali, laila, lohi i kuʻu iho. Ma flexion pono i ka hanu, ma ka palena manawa - Exhale. Ke ho okŘkohukohu mea i waiwai nui i ka overload, ole oe hiki i microtrauma biceps wāwae.
2. Ke kāohi o nā wāwae e noho ana ma luna o ke kupaianaha okŘkohukohu. ʻano hana kino no ka hamstrings o ka ia me ka wahahee. Just wawae kupenu iho cushion i ka haawe. Ma keia hooko, e hiki ke hoʻololi i ka mamao ma waena o ka wawae, a laila, i ka haawe ana, e ke 'ole ma kekahi wahi o ka biceps.
3. Uha hoʻohuli akula e ku ana. Ke peculiarity o keia hookoikoi - kapakahi Muscle aʻo ia lŘlŘ hou i kēlā me kēia repetition. Ka wā e hoʻololi i ka wā mawaena ma waena o kēlā me kēia wāwae e e käpae '.
4. Ua hoʻokō 'ua hana me ka kaumaha e haawe. Hiki i enehana e pono ai, e hiki ke hoʻohana dumbbells i loko o ka lima i kuʻu iho. Oe Pono e hana, ua noho-UPS, akā, me ke kino haiahū kūmau aku nei. E hoʻomaka ana kulana - ku, mau wāwae ma ke kaʻawale ma ka poʻohiwi ka laula. Piʻi mai ma kona mau wawae, e hana e noho ana, hilinai ana hoʻi i loko o ka maikai loa e hiki huina. Ma keia hihia i ke ki kala a me ke kino e ia i loko o ka hookahi pelane. No ka beginners e ae, e hoopili aku i ka paia a me ka hope o ka noho like loa me ka mea loaa kona equilibrium pae.

Kino ma ka lakou kikala nāʻiʻo

Lawe mai i ka haawe ana ma luna o nā nāʻiʻo biceps wāwae, kīkala nāʻiʻo i hoʻohana 'ia i loko o laua. E noonoo oe i kekahi mau kino ma keia Muscle pae.

1. Ku pono i ka mea kuu iho la ma ke kino lima paʻa dumbbells. Me ka pololei i ka hoʻi e hana lunges i mua i ka i kā mākou mamao no laila, i ka uha mea ia laua i ka pelane o ke kahua hahi. Back i ka mea mua i hoowalaniaia mai ai. Ka mea, e hana ana ka ia i ka mea'ē aʻe wāwae.
2. Squats. Rod mea ma luna o kou mau poohiwi ma hope o kou poo. Loaʻa - iki lehulehu ma mua o ka mamao ma waena o nā poʻohiwi. Mau wāwae kaawale 50-65 knm, socks - 'Aʻohe wai iaʻu. Performed lohi squat me kou kua pololei mai a hiki i ka'ūhā i ia laua a hiki i ka pelane o ke kahua hahi. ʻO kēia eʻaʻole pono e squat. Ua mea i pono, e kiʻi i lohi. I ka luna kulana mea aiiieieoaeuii pono ke kanana nei i ka lākou kīkala.
3. Ke ala o ke kino a me ke kōkua o nā hamstrings a me gluteal nāʻiʻo. Kukuli ana ma ka pahee cushion ma lalo o ke kuekue wawae paa platen. Ka hale noho ua kuu iho lohi a, a ia mea ia laua i ke kahua hahi. Ma keia hihia, wale i ka alo kuli. E hoʻi i ka ho wahi. Ua hoʻokō 'He loa eiiieaena a me ka mea pono wale aaʻo' âlapa.