Hamstrings - pa zokambirana komanso njira maphunziro

minofu kukongola (hamstrings) ili pa mbali nyumba ya ntchafu. Aliyense ankachita masewera atsopano sadzalipidwa chilichonse malinga ndi minofu tcheru yokulirapo ndi zoona. Mu magawo oyambirira palibe kudzaza pulogalamu yake zokambirana akutali, chifukwa choyamba muyenera kupereka thupi kufanana zofunika. Nkhaniyi itithandiza kubweretsa phindu zambiri anthu amene ali okhudzidwa mu chaka kuposa wina mu holo. Choncho, hamstrings - mmene bwino kutulutsa monga akanema ndi reps kuchita, momwe angachitire? Werengani zambiri.

Features ndi kulunjika

Hamstrings ili mbali lateral ya ntchafu. Poyankha, ndi kapangidwe payekha - wapangidwa mitu iwiri: yaitali ndi yochepa. The achokera woyamba kuchokera tuberosity ischial (lathyathyathya tendon), pamene lachiwiri ndi ili mmunsi mwa ntchafu. Pamodzi, iwo kupanga yaitali, yopapatiza tendon ndi amakondanso fibula lapansi. Hamstrings ntchito zingapo: m'chiuno extension flexion wa mwendo m'munsi. Kukachitika kuti bondo olowa ali pamalo amodzi, gulu la minofu pamodzi matako imafika thunthu.

Malangizo kwa maphunziro

Musaiwale kuti ifenso kupeta hamstrings pamene akuchita Zochita zikuluzikulu monga deadlifts ndi anyonyomala. Iyi ndi njira yabwino kwambiri osati kutulutsa mpaka minofu ya kumbuyo. Miyendo ndi manja mu nkhani iyi, ndi gawo ndithu katundu. Ambiri poyankha funso mmene kutulutsa mpaka kukongola wanu ntchafu, tikhoza kulankhula za ziwiri mitundu ya maphunziro:

1. Torso ndi zolemera.
2. Kupinda mawondo.

Sipangakhale funso limene njira bwino. Ndi bwino kuti dongosolo kuti njira zonse ankagwiritsa ntchito ndi zosatheka kusokoneza mzake. Mwachitsanzo, mu sabata loyamba kugwira otsetsereka, lachiwiri - mwendo azipiringa. Ndipo kotero ntchito ina kwa minofu musakhale ntchito odnoobrazony katundu. Choncho, dongosolo ayenera kukhala ndi izi: a squat, deadlift , ndi ena Zochita kudzipatula.

Kuweta Zochita mwangwiro ntchito pa hamstrings, kuwapatsa nebohodimuyu katundu. Muyenera kudziwa kuti anyonyomala angathe kuchitidwa kaya ndi barbell kapena dumbbells, ndi yopapatiza kapena lonse mochititsa chidwi. Sankhani njira kuphedwa, amene sayambitsa ululu komanso katundu zonse mwendo minofu. Koma musachepetse mphamvu zokambirana kudzipatula monga kupinda miyendo mu pulogalamu yoyeseza kapena hyperextension. Kuti bwino hamstrings kuti hyperextension mphambu, m'pofunika kuloza fulcrum ndi pang'ono m'munsi - kuchokera m'chiuno kuti quads lapansi. chiwerengero cha kubwereza mu njira imodzi akhale za 12-15 nthawi. Chiwerengero cha njira ranges ku 3 5. Komanso, musaiwale konzekera pamaso akuchita Zochita zikuluzikulu ndi kutchinjiriza. Choncho, motsogozedwa ndi mfundo pamwamba, mukhoza bwino kutulutsa hamstrings, ndingati uli wam'muna kapena wamkazi. Zochita izi ali oyenera mamembala a amuna kapena akazi ndipo angakhale m'gulu ndondomeko maphunziro.