Iindidi ezi-5 zee-curls zomqolo zamathanga omeleleyo

Umxholo

• Hamstring curl izibonelelo
• Izinto ekufuneka uzigcine engqondweni
• 1. Ukuma kwe-hamstring curl
• 2. Uhleli ngokhuni olujikelezayo
• 3. I-curl ye-hamstring ejwayelekile
• 4. I-curls ye-hamstring ngebhola
• 5. I-hamstring curl nge-dumbbell
• Umgca wezantsi
• I-3 HIIT ishukumisela ukomeleza imitya yomqolo

Imisipha liqela lezihlunu ngasemva kwethanga lakho. Ezi zihlunu zibandakanya:

• semitendinosus
• sememembranosus
• biceps femoris

Ezi zihlunu zisebenza kunye ukugoba idolo kunye nokuhambisa ithanga lakho umva. Oku kukunceda uhambe, ubaleke kwaye utsibe.

I-hamstring curl, ekwabizwa ngokuba ngumlenze womlenze, ngumthambo owomeleza imisipha. Kubandakanya ukuguqa ngamadolo kunye nokuhambisa izithende zakho kwi-butt yakho ngelixa umzimba wakho wonke uhlala uzolile.

Ngokwesiqhelo, umthambo wenziwa kumatshini wokugoba umlenze. Kodwa ukuba awunazo izixhobo zokuzivocavoca okanye ubulungu bokuzivocavoca, ungenza ezinye iintlobo zokugoba imisipha ekhaya.

Oku kwahluka akufuneki ngaphezulu kobunzima bomzimba wakho okanye izixhobo ezilula.

Hamstring curl izibonelelo

Ngexesha le-hamstring curl, izihlunu zakho zangasemva zethanga zisebenza ukuphakamisa umlenze wakho ongezantsi. Le ntshukumo ibandakanya imisipha yakho kunye ne-glutes, ebenza bomelele.

Xa unemisipha eyomeleleyo, awufane wenzakale kwaye ube neentlungu. Kungenxa yokuba imisipha eyomeleleyo inokumelana nefuthe lomthambo kwaye incede ukuzinzisa amadolo akho.

I-curls ze-hamstring ziyolula i-quadriceps yakho, enokukunceda ukunciphisa ukuqina kwe-quad kunye neentlungu zangasemva.

Izinto ekufuneka uzigcine engqondweni

Kubalulekile ukugcina umqolo wakho ungathathi hlangothi ngexesha le-hamstring curls. Ukuba ugoba umqolo wakho osezantsi, imisipha yakho ayizukusebenza ngokufanelekileyo. Umqolo wakho uya kuwenza umsebenzi endaweni yoko, onokubangela iintlungu zangasemva kunye nokungonwabi.

Ukuthintela ukugoba umqolo wakho, yenza isivumelwano ne-abs yakho ngexesha lokuzilolonga. Ukungenelela kwi-abs yakho kuya kunceda ukuzinzisa umqolo wakho. Amadolo akho kufuneka abe kuphela kwento yokugoba ngexesha le-hamstring curls.

Kungcono ukuhamba kancinci. Ngokukhawuleza, ukunyakaza kwe-jerking kungakhokelela ekonzakaleni, ke iintshukumo zakho kufuneka zilawulwe.

Yeka ukwenza i-hamstring curls ukuba uziva iintlungu emadolweni, esinqeni, okanye ngasemva. Umqeqeshi wakho unokucebisa ngezinye iindlela zokuzilolonga ukuze usebenze ngokukhuselekileyo kwimilenze yakho.

1. Ukuma kwe-hamstring curl

Ukuma kwe-hamstring curl kukuzilolonga umzimba okubeka imisipha yakho yomsipha. Kukuzilolonga okufanelekileyo ukuphucula ibhalansi kunye namandla omlenze.

Ukwenza i-curl yentsimbi emileyo:

1. Yima kunye neenyawo zakho ububanzi ububanzi. Beka izandla zakho esinqeni okanye kwisitulo sokulinganisa. Shift ubunzima bakho kumlenze wakho wasekhohlo.
2. Cothisa idolo lakho lasekunene, uzise isithende sakho kwi-butt yakho. Gcina amathanga akho ehambelana.
3. Nciphisa kancinci unyawo lwakho.
4. Gcwalisa ii-12 ukuya kwi-15 ze-reps.
5. Phinda ngomnye umlenze.

2. Uhleli ngokhuni olujikelezayo

Lo msebenzi wenziwa ngebhanti yokumelana ejikeleze imilenze yakho esezantsi. Imisipha yakho kuya kufuneka isebenze nzima ngakumbi ukuhambisa izithende zakho ngokuchasene nokumelana.

Ukwenza i-curl ye-hamstring ehleliyo:

1. Zibophe iziphelo zebhanti yokumelana nento eyomeleleyo, enje ngomatshini wokuzilolonga okanye ifenitshala. Hlala phambi kwebhendi. Beka iluphu ejikeleze enye yezithende zakho kwaye ugcine iinyawo zakho kunye.
2. Gobisa idolo lakho ukutsala isithende sakho ngasemva, uyeke xa ungenakutsala ngakumbi.
3. Yandisa idolo lakho ukubuyela kwindawo yokuqala.
4. Gcwalisa ii-12 ukuya kwi-15 ze-reps. Emva koko phinda komnye umlenze.

3. I-curl ye-hamstring ejwayelekile

Njengokuhlala i-hamstring curl, uguqulelo oluqhelekileyo longeza ukuxhathisa kwimilenze yakho esezantsi. Oku kubandakanya imisipha yakho xa uguqa ngamadolo.

Ukwenza i-curl hamstring curl:

1. Anchor iziphelo zebhendi yokumelana nento eyomeleleyo. Lala ngesisu kunye neenyawo zakho ububanzi benyonga ngaphandle. Beka ibhanti ejikeleze isithende esinye kwaye uguqule iqatha lakho.
2. Gobisa idolo lakho ukutsala isithende sakho kwi-butt yakho, ugcine amathanga akho kunye nesinqe emethini.
3. Yeka xa ungeke ukwazi ukutsala ngaphezulu. Buyela kwindawo yokuqala.
4. Gcwalisa ii-12 ukuya kwi-15 ze-reps.

Zama ukusebenzisa izibophelelo ezinzima njengoko usomelela.

Ngenye indlela, unokwenza i-curl hamstring curl ngaphandle kwebhendi yokuxhathisa.

4. I-curls ye-hamstring ngebhola

I-curls ye-hamstring ngebhola isebenzisa ibhola ezinzileyo ukuphakamisa ihips kunye nemilenze yakho phantsi. Xa uguqa ngamadolo, imisipha yakho iya kubandakanyeka ukuqengqa ibhola emzimbeni wakho.

Ukwenza olu hlobo lwe-hamstring curl:

1. Lala ngomqolo. Beka amathole akho kunye nezithende kwibhola yozinzo. Beka iinyawo zakho ububanzi benyonga phakathi kwaye uguqule amaqatha akho. Beka iingalo zakho emgangathweni, iintende phantsi.
2. Hambisa isinqe sakho phezulu de ube umzimba wakho uthe tye. Bandakanya ubuqaqawuli bakho.
3. Kancinci phakamisa isinqe sakho kwaye ugobe amadolo akho. Tsala izithende zakho ezinqeni zakho, uhambise ibhola emzimbeni wakho kude kuthi xhaxhe ngeenyawo zakho uyichukumise ibhola.
4. Yandisa amadolo akho uze wehlise isinqe sakho kwaye ubuyele emgangathweni.
5. Gcwalisa ii-12 ukuya kwi-15 ze-reps.

Ukwenza umsebenzi owongeziweyo, gcina umlenze omnye uphakanyisiwe okanye uwele iingalo zakho esifubeni sakho.

5. I-hamstring curl nge-dumbbell

Lo msebenzi usebenzisa i-dumbbell ukongeza ukunganyangeki phakathi kweenyawo zakho. Ubunzima obongezelelweyo bucelomngeni kwimisipha yakho njengoko uphakamisa imilenze yakho esezantsi.

Qala nge-dumbbell ekhanyayo. Njengoko usiya usomelela, ungasebenzisa ubunzima obunzima.

Ukwenza olu hlobo lwe-hamstring curl:

1. Lala phantsi ngesisu kwaye usonge izandla phambi kwakho. Beka i-dumbbell ekhanyayo phakathi kweenyawo zakho.
2. Bendisa amadolo, uhambisa izithende zakho kwi-butt yakho.
3. Buyela kwindawo yokuqala.
4. Gcwalisa ii-12 ukuya kwi-15 ze-reps.

Unokusebenzisa iintsimbi zamaqatha endaweni yedumbbell.

Umgca wezantsi

I-hamstring curl yinto efanelekileyo kakhulu yokuqinisa izihlunu zakho zangasemva, ezinokunciphisa umngcipheko wokulimala. Qiniseka nje ukuba uyakuphepha ukugoba umqolo wakho kwinkqubo.

Thetha nomboneleli wakho wezempilo ngaphambi kokuzama ukuzilolonga. Ukuba unemeko edibeneyo, okanye ukuba uyachacha konzakala, banokucebisa ngezinye iindlela ezikhuselekileyo.

I-3 HIIT ishukumisela ukomeleza imitya yomqolo