I-Quad kunye ne-Hamstring Exercises yokuqinisa amaKnees amabi

Umxholo

• Ushwankathelo
• 1. Ihenjisi emi esinqeni
• Yiyise kwinqanaba elilandelayo
• 2.Uhleli ulwandiso lomlenze
• 3. Iidonga ezijonge esihlalweni
• Yiyise kwinqanaba elilandelayo
• 4. Ubambe iplanga kunye nedolo eliguqukayo
• Ukuthatha
• I-3 HIIT ishukumisela ukomeleza imitya yomqolo

Ushwankathelo

Ukukwazi ukuhamba ngokulula sisipho esikhulu, kodwa amaxesha amaninzi akuxatyiswa de kube kulahlekile.

Ngokuthatha ixesha ukomeleza izihlunu ezingqonge idolo, unokuthintela uninzi lweentlungu kunye neentlungu ezinokuthi zikhule ngokuhamba kwexesha. Oku kuyakuvumela ukonwabela imisebenzi yemihla ngemihla oyithandayo ngaphandle kwentlungu okanye ukungonwabi.

Le mithambo ijolise ekomelezeni amaqela aphambili emisipha achaphazela umgangatho wokuhamba kwedolo lakho. Ukomeleza i-hamstrings kunye ne-quadriceps kufuneka kubonwe njengemizamo emibini endaweni yomntu ngamnye, ohamba yedwa.

Ukuzivocavoca okulula okugqityiweyo usuku ngalunye kuya kuqinisekisa ukuba unamandla kunye nokuguquguquka okuyimfuneko ukuhamba ngokukhululekileyo ngaphandle kwentlungu.

1. Ihenjisi emi esinqeni

Ukubanakho ukugoba esinqeni kunye nokuzibandakanya kunye nokuqaqamba kunye nemisipha yokutsala ngokwakho kudlala indima enkulu kwindlela amandla adlula ngayo emadolweni. Ukomeleza ezi zihlunu kunokunceda ukukhusela idolo elihlangeneyo.

Izixhobo ezifunekayo: ubunzima bokukhanya (ukhetho)

Izihlunu zasebenza: Isiseko, imisipha, kunye ne-glutes

1. Yima nkqo ngeenyawo zakho ezifanayo. Zifanele ukuba malunga nomgama wobubanzi be-hip ngaphandle. Beka izandla zakho ezinqeni.
2. Ngokugoba okuthambileyo ngasemva kwamadolo, jinga kancinci kancinci ngaphezulu kwesinqe. Shift ubunzima ezinyaweni zakho ubuyele kwizithende zakho njengoko "ufikelela" umva kunye nesiphelo sakho sangasemva.
3. Nje ukuba ufikelele kwinqanaba elolula imisipha yakho ngaphandle kokugoba ngokupheleleyo esinqeni, yima kwaye ubuyele phezulu.
4. Qinisekisa ukufinya i-glutes kunye ne-hamstrings uze ufike phezulu.
5. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-12 ukuya kwezi-15.

Yiyise kwinqanaba elilandelayo

Ukuba ukugcwalisa ihenjisi yomlenze okuqhelekileyo kulula kuwe (kwaye sele uzame ukuyenza ngobunzima), zama ukuyenza ngomlenze omnye.

1. Yima ngomlenze omnye. Gcina izandla zakho ezinqeni.
2. Ngokugoba okuthambileyo emva kwedolo, jinga phambili ngomlenze omnye njengoko umlenze ochaseneyo ubuyela umva ngasemva kwakho. Yenza oku de ube uziva wolule ngokupheleleyo kwi-hamstring yomlenze omi kuwo.
3. Ngenqanaba lesinqe ukuya emgangathweni, sebenzisa umlenze wakho omnye kunye ne-hamstring ukuma nkqo.
4. Ngaphandle kokuchukumisa umgangatho, gcwalisa iiseti ezi-2 ukuya kwezi-3 ukuya kwezi-8 ukuya kwezi-12 kumlenze ngamnye.

2.Uhleli ulwandiso lomlenze

Iidigri ezimbalwa zokugqibela ezifunekayo kulwandiso olupheleleyo lomlenze zivela kwimisipha kwii-quads ezibizwa ngokuba yi-vastus medialis. Lo msebenzi uya kunceda ukomeleza ii-quads zakho.

Izixhobo ezifunekayo: 1- ukuya kwi-3-pound ankle weight (ukhetho)

Izihlunu zasebenza: ii-quadriceps

1. Qalisa ukuhlala esihlalweni kwindawo emileyo. Umqolo wakho kufuneka ucabalele.
2. Yandisa umlenze omnye ukuya phambili de ube uthe tye ngokupheleleyo kodwa ungatshixelwa ngaphandle.
3. Ukufikelela kwindawo efanelekileyo, qiniseka ukuba umlenze uhambelana ngokupheleleyo nomhlaba kwaye amaqatha ahleliselwa emadolweni, kwiinzwane ukuya eluphahleni.
4. Nciphisa kancinci unyawo ubuyele ezantsi kwaye uphinde.
5. Gcwalisa iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-8 ukuya kwezi-12 kumlenze ngamnye.

3. Iidonga ezijonge esihlalweni

Ukuqinisekisa ukuba unefom efanelekileyo kwaye usebenzisa izihlunu ezichanekileyo kulo msebenzi, kuya kufuneka uqale ngokujongana nodonga oluvulekileyo okanye umnyango.

Izixhobo ezifunekayo: isitulo setafile esemgangathweni

Izihlunu zasebenza: zonke izihlunu kumzimba ongezantsi

1. Yima malunga 1 inyawo kude nodonga ojonge kulo. Beka isitulo ngasemva kwakho. Kufanele ukuba ikubude obutofotofo ngokwaneleyo ukuze uhlale phantsi.
2. Ukujongana phambili neenyawo zakho ngokuhambelana kunye nomgama wobubanzi be-hip ngaphandle, kancinci kancinci zihlise phantsi (sukuzama) ukuhlala esihlalweni. Yenza oku ngaphandle kokujika intloko, ubuso, izandla, okanye amadolo eludongeni.
3. Kuyo yonke intshukumo, bamba ingqokelela yakho. Shayela ezantsi emgangathweni ngemilenze yakho kwaye ume yonke indlela ubuyele phezulu. Kuya kufuneka ukhiye inyonga yakho phezulu ngokuma okuhle.
4. Gcwalisa iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda eziyi-8 ukuya kwezi-12.

Yiyise kwinqanaba elilandelayo

Ukuba unokuhlala ngokulula esihlalweni, lixesha lokuba usinyuse kwaye ugqibezele imijikelo embalwa emlenzeni omnye.

1. Yima kumlenze omnye kunye nomlenze ochaseneyo uphakanyisiwe emhlabeni. Gcina izandla zakho ziye ngaphandle nje okhalweni lwakho ukuze ulungelelanise.
2. Kumlenze we-1, kancinci ukuqala phantsi kwisitulo ngaphandle kokuhla.
3. Ukugcina unyawo oluchaseneyo lungekho emhlabeni, kwaye ngaphandle kokusebenzisa izandla zakho okanye ukulahlekelwa ngumlinganiso, bamba ingqokelela yakho kwaye ume.
4. Gcwalisa iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezi-5 ukuya kwezi-8 kumlenze ngamnye.

4. Ubambe iplanga kunye nedolo eliguqukayo

Ukuhamba, ukubaleka, kunye nezinye izinto ezininzi zokuzilolonga kufuna ukuba umzimba wakho ubandakanye ii-quads zomlenze omnye ngelixa ubandakanyeka kwimisipha yomnye umlenze. Lo msebenzi uya kukuvumela ukuba usebenze zombini ngexesha elinye.

Izixhobo ezifunekayo: nanye

Izihlunu zasebenza: ii-quadriceps, isiseko kunye nemisipha

1. Lala phantsi kwindawo ebambe iplanga phantsi engqinibeni.
2. Phakamisa umlenze omnye ukusuka emgangathweni. Flex idolo lakho ukuzisa isithende ukuya kwi-glute yakho, uthengise i-hamstring yakho.
3. Ngaphandle kokulahla umlenze okanye isinqe sakho, yandisa umlenze ngaphandle kwaye uphinde.
4. Gcwalisa iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-8 ukuya kwezi-12 kumlenze ngamnye.

Ukuthatha

Wonke umntu kufuneka abe nakho ukuhamba ngaphandle kwentlungu emadolweni. Oku kuyinyani kungakhathaliseki ubudala bakho okanye amandla omzimba. Le mithambo ilungile ukuyigqiba kwintuthuzelo yekhaya lakho, eofisini ngexesha lekhefu elifutshane, okanye kwiziko lakho lendawo yokomelela komzimba.

Qaphela indlela oziva ngayo xa uqhuba ezi ntshukumo. Ukuba iintlungu okanye ukungonwabi kuyaqhubeka okanye kuyanda, nxibelelana nogqirha wakho.

I-3 HIIT ishukumisela ukomeleza imitya yomqolo