Yakasimba uye Inochinjika: Hamstring Exercises Yevakadzi

Zvemukati

• Nei Hamstrings Dzako Dzichikosha
• Kusimudza
• Imwe-Gumbo Bridge
• Bhokisi squats
• Rimwe-Makumbo Akafa
• Kunyepa Makumbo Makumbo
• Sumo Deadlift
• Iyo Yekutora
• 3 HIIT Inotamira Kusimbisa Hamstrings

Tsinga nhatu dzine simba dzinoyerera dzichidzika neshure kwechidya chako ndiyo semitendinosus, semimembranosus, uye bicep femoris. Pamwe chete, mhasuru idzi dzinozivikanwa sehasha dzako.

Iyo hamstring inoitisa yakakodzera mabvi mashandiro, uye inoshandiswa zvese kuburikidza nehupenyu hwako hwezuva nezuva mukufamba senge kufamba, kukwenya, uye kufamba kukwira masitepisi. Kunyangwe iwe parizvino uchishingaira uye uchida kuvandudza simba, kana kana iwe uchingopinda mukurovedza muviri uye uchida kutaura kumusoro, izvi zvinokanganisa mashandiro anoita kuti utange.

Nei Hamstrings Dzako Dzichikosha

Imwe yemabasa makuru eiyo nyundo ndeyekukotamisa mabvi ako, saka hazvishamise kuti maronda asina kusimba ndeimwe yezvikonzero zvikuru zvekukuvara kwemabvi. Sekureva kweAmerican Academy yeOrthopedic Surgeons, vakadzi vane mbiri kana gumi zvakapetwa mukana wekusimbisa mabvi ligament kukuvara, senge anterior cruciate ligament (ACL) kuchema, kupfuura varume.

Chimwe chikonzero ndechekuti vakadzi vanowanzove nemhasuru dzakasimba kumberi kwechidya (quadriceps) kupfuura mumashure meshure mhasuru. Uku kusaenzana kunogona kutungamira mukukuvara. Hamstrings dzisina kusimba dzinogona zvakare kutungamira kune mamiriro anozivikanwa semumhanyi ibvi (patellofemoral pain syndrome). Ichi chinorwadza mamiriro ndicho chinowanzoitika kukuvara kukuvara, zvichikonzera kuzvimba uye kurwadziwa kwakakomberedza kneecap.

Ehe, muviri wako chinhu chakabatana zvakabatana. Simba risina kusimba musuru rinokanganisa zvakanyanya kupfuura kungoita mabvi ako nehudyu. Nyundo dzakaneta dzakatove dzakabatanidzwa kune zvese kubva pahurombo husina kutsika kusvika pakurwadziwa kwepashure. Muviri wakadzikama zvakanaka unosanganisira hamstrings dzakasimba zvinoreva kuti unogona kumhanya nekukasira, kukwira kumusoro, uye kuita kuputika senge kusvetuka squats. Kana kungo tevera mwana wako usina kugomera!

Pasina kutaura, makumbo akasimba anoita makumbo anoyevedza. Nyundo dzakanyatsodzidziswa dzinotaridzika kunge dzakapfava uye dzakasununguka mune bhurukwa rakanaka, jira rinoshambira, kana sutu inoyevedza!

Kuti uwane zvakanakisa kubva pane yako hamstring kurovedza muviri, iwe uchazoda kudzidzira akati wandei akasiyana marudzi ekufamba. Dzimwe simbi dzinofamba dzinobva muchiuno, uye dzimwe dzinobva mumabvi. Usaite chete kufamba kamwe chete nekudzokorora. Kudzidzisa iyo hamstring munzira dzakasiyana kunowana mhedzisiro, nekukurumidza.

Kusimudza

1. Mira nemakumbo ako hudyu-hupamhi hwakaparadzaniswa. Bata bharanzi pamberi pechidya chako nemaoko ako akatwasuka.


2. Hinge kumberi muhudyu uye unamatira chako chigunwe kunze iwe uchichengeta musana wako wakatwasuka.


3. Nekwakakotama zvishoma mumabvi ako, uunze bharanzi kuenda pasi.


4. Kamwe bharanzi yasvika padanho apo mabvi ako anopfugama, kana muviri wako uri parutivi nepasi, shandisa chiuno chako kudzosera kumashure munzvimbo yakamira.


5. Ita maviri kana matatu seti e10 kusvika 15 kudzokorora.

Imwe-Gumbo Bridge

1. Rara pasi uye isa chitsitsinho chetsoka imwe pamucheto webhenji kuitira kuti gumbo rako riite rakapfava rakafara kupfuura 90-degree angle.


2. Wedzera rimwe gumbo wakananga kumusoro. Pushira muchitsitsinho pabhenji uye simudza chiuno chako kubva pasi.


3. Dzikisa chiuno chako pasi kuti uwane rep imwechete.


4. Ita maviri kana matatu seti gumi kusvika gumi nemashanu kudzokorora kudivi rega.

Yepamberi: Unogona kuita kuti kufamba uku kuve kwakaomarara nekuisa bharanzi kana ndiro yakayerwa muchiuno chako.

Bhokisi squats

1. Mira pamberi pebhenji, cheya, kana bhokisi riri 16 kusvika 25 masendimita kubva pasi.


2. Mira wakatarisana kure nebhokisi uine chimiro chakati kurei uye zvigunwe zvako zvichinongedza zvishoma.


3. Kubata bharanzi yakayerwa pamberi pechipfuva chako uye nekuchengetedza musana wako wakasimba, dzikira muchikwere kusvikira chigaro chako chabata pamusoro. Dzokera kumira. Usarega mabvi ako achipfuura pamusoro pezvigunwe.


4. Imwe squat ndeye imwechete rep. Ita gumi kusvika gumi nemashanu reps 2 kana katatu.

Rimwe-Makumbo Akafa

Sezvaunoita kufamba uku, yeuka kuchengeta musana wako wakatwasuka uye tenderera kubva muchiuno.

1. Kubata bhero kana kettlebell mune rumwe ruoko, hinge kumberi pachiuno, panguva imwe chete uchitambanudzira gumbo rakatarisana rakanangana neshure kwako.


2. Chengetedza musana wako wakatwasuka uye udzikise torso yako kusvikira gumbo rako rakaenzana nepasi. Kana bharanzi iri nyaya iwe unogona kuchengeta chigunwe chetsoka yako yekumashure zvishoma kubata pasi.


3. Dzokera kumira.


4. Ita maviri kana matatu seti gumi kusvika gumi nemashanu kudzokorora kudivi rega.

Kunyepa Makumbo Makumbo

Iyi michina-yakavakirwa yekufambisa inoshanda zvakanyanya nekuti inoparadzanisa zvachose musambo. Paunenge wapedza kufamba uku, ita shuwa yekutarisa pakufambisa kufamba uye enda zvishoma nezvishoma sezvinobvira, sezvo iwe usiri kuda kushandisa inertia kufambisa huremu sezvaunenge uchipeta tsoka dzako padhuze neshure kwako.

Sumo Deadlift

1. Uku kusimuka kwekutora kunotora kumanikidza kubva kuzasi kwako nekuisa tsoka dzako kumberi. Kutanga nekutora yakanyanya kureba chimiro.


2. Tsamira uye ubate bharanzi (chengeta maoko ako zvakananga pazasi pemapfudzi ako uye tsoka dzako dzinofanira kunge dzakafara, kwete kubata kwako.


3. Kupfugama mabvi ako, kukanda chigunwe chako kunze paunenge uchisimudza, uchityaira pasi kuburikidza netsoka dzako. Zembera zvishoma kumashure apo iwe unounza maoko ako uye bharbhera kuhudyu-chikamu.


4. Chimbomira, uye zvishoma nezvishoma dzosera bharoki pasi nekukotama muhudyu.

Iyo Yekutora

Kunyangwe iwe uri mutambi ari kutsvaga kuvandudza kugwinya kwako, kana kungoda kuonda, makumbo akasimba, izvi zviitwa zvine simba zvinobatsira iwe kutaurisa uye kutambanudza tsandanyama dzako. Iyo mhasuru inogadzira yako hamstring chikamu chakakosha chemabvi uye gumbo basa. Kuvandudza kusimba uye kuchinjika kweboka retsandanyama iro uye unenge uri munzira yako kuenda kune hutano hwakakwana.

Uye hei, kuva nemakumbo akanaka hakukuvadze!

3 HIIT Inotamira Kusimbisa Hamstrings