Mudzidzisi Hurukuro: Ndechipi Chakanyanya Kurovedza Kwekuvezwa Hamstrings?

Zvemukati

• Ongororo ye

Bravolebrity Courtney Paul, akasimbiswa mudzidzisi wega uye muvambi weCPXperience, anopa yake no-B.S. mhinduro kumibvunzo yako yese yekupisa muviri sechikamu chedu che "Mudzidzisi Kutaura" dzakateedzana. Vhiki rino: Ndechipi chinhanho chekupedzisira cheakavezwa nyundo? (Uye kana iwe wakazvipotsa, tarisa maekisesaizi aPauro akanakisa ekusimbisa butt.)

Sekureva kwaPaul, iko kumwe kufambisa kwaunoda kwevamwe vakavezwa zvakanyanya hamstrings ndiko kufa. Heino chikonzero nei: Iwe unozowana kutambanudza kwakanyanya mumhasuru paunenge uchiderera pasi kune eccentric chikamu chekufamba, uye iwe zvakare uchawana iyo yakanyanya contraction kana iwe uchisvina yako zvakapambwa uye zvidya uchizviunza iwe kumusoro kuti umire kune yakanyanyisa hafu yekufamba. Iyo yekufa inonyanya kupwanya glutes ako, saka ichakupa iwe iyo inoshuvira tsananguro pakati pako zvakapambwa uye kumashure kwezvidya. . .)

Heano maitiro ekuzviita:

A. Mira wakabata dumbbells (tanga ne 8-kusvika 15-pondo set), maoko akaturika pamberi pezvidya, michindwe yakatarisana mukati, tsoka hudyu-upamhi hwakaparadzana uye mabvi akakotama zvishoma. Svinai mapendekete pasi uye pamwe chete uye chibvumirano abs, zvichiunza musana kune imwe nzvimbo isina kwayakarerekera.

B. Kuchengeta mabvi zvishoma akakotama, ane musana nemaoko zvakatwasuka, shandura kumberi muhudyu kusvikira iwe uchinzwa kushushikana kudiki mumhasuru dzako.

C. Bvumirana chiuno chako uye mhasuru, apo iwe paunotwasuka kune chinzvimbo chakamira (usambofambisa tsoka dzako) uye dzokorora.

Ongororo ye