Ah, hamstrings: ngoana ea bohareng oa mesifa. Le hoja ba ka 'na ba se ke ba sexiest likarolo tsa 'mele ea rona, li-hamstrings ha ho pelaelo hore li na le thuso lipapaling le mesebetsing ea letsatsi le letsatsi (joaloka ho lula, ho tsamaea le ho matha ka mor'a ntja). Ho re bolella ho eketsehileng ka bohlokoa ba ho sebetsa sehlopha sena sa mesifa se hlokomolohuoang hangata, re ile ra kena le mokoetlisi ea tummeng oa LA-based. Danny oa tlola (ea neng a ntse a pshatla papali ea ho ikoetlisa ea sebele ho Instagram haufinyane).
Na u se u itokiselitse ho fa hamstrings ea hau TLC?
Khetha tse tharo tsa lithupelo tseo u li ratang ho tsoa lenaneng le ka tlase 'me u qete mekhahlelo e meraro u sebelisa chelete e khothaletsoang ea rep bakeng sa motsamao ka mong. Oh, 'me u se ke ua lebala ho otlolla kamora moo. Ho qala, leka ho palama libaesekele lithupelong tsa linaleli tse tharo tseo mokoetlisi oa rona oa moahi ea lulang Danny a li ratang haholo (lumela, li-RDL tsa leoto le le leng le li-curls tse tsitsitseng tsa ball hamstring). Karolo e molemohali? Tsena tsohle li ka etsoa ho tsoa boiketlong ba kamore ea hau ea ho phomola ka lisebelisoa tse 'maloa feela, ho kenyeletsoa e le' ngoe sete e bobebe ea li-dumbbells le a bolo ea botsitso .
RELATED: Cardio Lapeng: Boikoetliso ba 12 boo U ka bo Etsang Ka Kamoreng ea Hau ea Bolulo
Digital Art ka Sofia Kraushaar1. Lumelang Mesong
*Ena ke mokhoa o motle oa ho futhumatsa hamstrings ea hau. Bakeng sa phephetso e eketsehileng, tšoara li-dumbbells tse peli 'me u li behe ka morao mahetleng a hao ka mor'a hlooho ea hau.
Mohato oa 1: Ema maoto a hao a arohane ka bophara ba noka 'me u behe matsoho ka mor'a hlooho ea hau u butse litsoe tsa hao.
Mohato oa 2: Etsa hore mangole a hao a kobehile hanyenyane, u ikamahantse letheka ho fihlela sefuba se batla se bapile le fatše. Tobetsa letheka la hau morao ha u ntse u boloka lesapo la mokokotlo le sa nke lehlakore 'me le se na letho.
Mohato oa 3: Penya li-hamstrings le li-glutes ho sutumelletsa letheka la hao pele 'me u tsohe, u khutlele sebakeng sa ho qala. Ena ke rep e le 'ngoe.
Mohato 4: Qetella makhetlo a 10. Phomola 'me u phete.
Digital Art ka Sofia Kraushaar2. Bafu ba Romania
Mohato oa 1: Ema maoto a hao a arohane ka bophara ba noka, u tšoere dumbbell e le 'ngoe letsohong ka leng. Beha li-dumbbells ka pel'a lirope tsa hau, liatla li shebane le 'mele oa hau.
Mohato oa 2: Boloka mangole a hao a kobehile hanyenyane, tobetsa letheka la hao morao ha u ntse u ikamahanya letheka lethekeng 'me u theole litšepe ho ea bophahamong ba bohareng ba shin.
Mohato oa 3: Penya li-hamstrings le li-glutes ho sutumelletsa letheka la hao pele 'me u tsohe, u khutlele sebakeng sa ho qala. Ena ke rep e le 'ngoe.
Mohato 4: Qetella makhetlo a 10. Phomola 'me u phete.
Digital Art ka Sofia Kraushaar3. Li-RDL tsa Leoto le le Leng (Romanian Deadlifts)
Mohato oa 1: Ema maoto a hao a arohane ka bophara ba noka, u tšoere dumbbell e le 'ngoe letsohong ka leng.
Mohato oa 2: Etsa hore lengole la hao le letona le kobehile hanyenyane, romela leoto la hao le letšehali morao le holimo ha u ntse u leketla ka pele thekeng, u theola litšepe ho ea bohareng ba bolelele ba shin.
Mohato oa 3: Penya hamstring ea hao e nepahetseng le glute ho phahamisa sefuba le ho theola leoto la hao le letšehali, u khutlele sebakeng sa ho qala. Ena ke rep e le 'ngoe.
Mohato 4: Qetella li-reps tse 10 ka lehlakoreng le leng. Phomola 'me u phete.
Digital Art ka Sofia Kraushaar4. Borokho bo le Mong oa Leoto la Glute
Mohato oa 1: Robala ka mokokotlo oa hao, matsoho a hao a shebile fatše. Koba mangole ho fihlela maoto a hao a bataletse fatše, hoo e ka bang ka bophara ba noka.
Mohato oa 2: Ho boloka lirope tsa hau li tsitsitse, otlolla leoto la hao le letšehali e le hore menoana ea hau e totobatse holimo. Penya li-glutes le hamstrings ho phahamisa letheka la hau ka ho lekana ho tloha fatše. Kopanya matsoho a hau ho sutumelletsa hole le fatše ho thusa ho phahamisa halofo ea hau e tlase holimo kamoo ho ka khonehang.
Mohato oa 3: Khutlela fatše fatše ho khutlela sebakeng sa ho qala, ho boloka leoto la hao le letšehali le phahamisitsoe. Ena ke rep e le 'ngoe.
Mohato 4: Qetella li-reps tse 10 ka lehlakoreng le leng. Phomola 'me u phete.
Digital Art ka Sofia Kraushaar5. Glute Bridge March
Mohato oa 1: Robala ka mokokotlo oa hao, matsoho a hao a shebile fatše. Koba mangole ho fihlela maoto a hao a bataletse fatše, hoo e ka bang ka bophara ba noka.
Mohato oa 2: Penya li-glutes le li-hamstrings ho phahamisa letheka ho tloha fatše ho fihlela 'mele oa hao o etsa mola o otlolohileng ho tloha mahetleng ho ea mangole. Ho kenya letsoho mokokotlong oa hau, phahamisa leoto la hao le letona fatše 'me u otlolohe, u boloke lirope tsa hau li lumellane.
Mohato oa 3: Theola leoto la hao le letona 'me u phete ka lehlakoreng le leng ha u ntse u boloka letheka la hao le phahamiselitsoe holimo kamoo u ka khonang. Ena ke rep e le 'ngoe.
Mohato 4: Qetella makhetlo a 10. Phomola 'me u phete.
Digital Art ka Sofia Kraushaar6. Dumbbell Tonki E Raha
Mohato oa 1: Qala ka maoto a mane ka matsoho a hao le mangole a arohaneng ka bophara ba mahetla. Beha dumbbell e le 'ngoe e bobebe karolong e ka morao ea lengole la hao le letona ho fihlela e le sebakeng se sireletsehileng.
Mohato oa 2: Etsa hore lengole la hao le khumame ka lehlakoreng la 90-degree, phahamisa leoto la hao le letona holimo 'me u khutlele holimo kamoo u ka khonang ka leoto la hao le letona le raha ho ea siling. Kopanya mokokotlo oa hau ho thibela mokokotlo oa hau hore o se ke oa kobeha.
Mohato oa 3: Theola leoto ka ho khutlisetsa motsamao ho khutlela sebakeng sa ho qala. Ena ke rep e le 'ngoe.
Mohato 4: Qetella li-reps tse 10 ka lehlakoreng le leng. Phomola 'me u phete.
Digital Art ka Sofia Kraushaar7. GHRs (Glute-Ham e phahamisa)
* Hangata li-GHR li etsoa ka mochine, empa u ka fumana melemo e tšoanang ea ho matlafatsa ka ho kopana le molekane ea ikemiselitseng ho tšoara maqaqailana a hao a fufuleloa. Haeba motsoalle oa hau oa boikoetliso a phathahane ka tsela e 'ngoe, u se ke ua khathatseha. U ka boela ua etsa boikoetliso bona u le mong ka ho tiisa menoana ea hau ka tlas'a bethe kapa tafoleng ea kofi. Na u na le tšepe e boima e lutseng? U ka kenya maqaqailaneng ka morao ho moo, hape.
Mohato oa 1: Qala ka mangole ka matsoho a hao a tšela ka pel'a sefuba ha molekane oa hau a ntse a hatella ka thata ka morao maqaqailaneng a hau.
Mohato oa 2: Butle-butle u itšoarelle ka pel'a mangole, u ntse u boloka hlooho, sefuba le lirope tsa hao li bapallane. Ho pepesa li-glute le li-hamstrings, tsoela pele ho khomarela pele ho fihlela u ikutloa eka u mothating oa ho oa. Ha u fihla sebakeng seo, rola matsoho a hao 'me u itšoare u le boemong ba ho sutumetsa fatše.
Mohato oa 3: Ho tloha mona, sutumelletsa matsohong a hau 'me u kenye li-hamstrings le li-glutes ho ikhutlela sebakeng sa ho qala. Ena ke rep e le 'ngoe.
Mohato 4: Qetella makhetlo a 10. Phomola 'me u phete.
Digital Art ka Sofia Kraushaar8. Botsitso Ball Hamstring Curls
*Ha u na bolo e tsitsitseng? Ha ho bothata. Bolo eo e kholo e khubelu ea bouncy eo bana ba hau ba ke keng ba e bapala le eona e ka sebetsa.
Mohato oa 1: Robala ka mokokotlo oa hao, matsoho a hao a shebile fatše. Koba mangole 'me u behe maoto a hao holim'a bolo e tsitsitseng e ka bang bophara ba hip-width.
Mohato oa 2: Penya li-glutes le li-hamstrings ho phahamisa letheka ho tloha fatše ho fihlela 'mele oa hao o etsa mola o otlolohileng ho tloha mahetleng ho ea mangole. Ho kenya letsoho mokokotlong oa hau, otlolla maoto a hao ka ho toba, u phutholla bolo hole le uena.
Mohato oa 3: Koba ka mangole ho khutlisetsa bolo ka hare, kaofela ha u ntse u boloka letheka la hao le phahamiselitsoe holimo kamoo u ka khonang. Theola letheka la hau ho ea fatše. Ena ke rep e le 'ngoe.
Mohato 4: Qetella makhetlo a 10. Phomola 'me u phete.
Melemo ea boikoetliso ba hamstring ke efe?
Hangata re etelletsa pele mesifa e ka pele ho 'mele ea rona, joalo ka quads, sefuba, biceps le abs, Saltos oa hlalosa. Empa re ka hlokomoloha habonolo sefofane se ka morao kapa se ka morao, joalo ka li-glutes, triceps le (u li nahane) li-hamstrings. Empa ke mang ea tsotellang marako a lirope tsa ka, ha ho motho ea hlileng a li bonang , u ka nahana. Eseng kapele hakaalo. 'Mele oa hau ke sebopeho se setle se hokahaneng se entsoeng ka masapo, mesifa, li-tendon le li-ligaments. Ho sebetsa likarolo tsohle tsa 'mele ho ke ke ha u thusa feela hore u shebahale hantle; le wena o tla utlwa hantle. E mong le e mong o lokela ho koetlisa hamstrings ho boloka botsitso bo nepahetseng ba mesifa, o re. Haeba li-quads tsa hau li le matla ka tsela e sa lekanyetsoang ho feta hamstrings ea hau, sena se ka lebisa likotsing, litaba tsa morao-rao le mekhoa e sa lokelang ea 'mele, e leng se bakang mokokotlo o khathatsang kapa bohloko bo fokolisang ba lengole. Mesipa ea hau e sebetsa hammoho le li-quads tsa hau; ke tsona tse hulelang ho sututsa. Bofokoli bo boholo karolong e 'ngoe le e' ngoe bo ka fella ka ho se leka-lekane, hoo qetellong ho lebisang ho hula mesifa, meokho kapa mathata, joalokaha ho bontšitsoe ho thuto ena e etsoang ke ba Journal of Physical Therapy Science . Ho koetlisa hamstrings ea hau ho tla netefatsa boemo bo nepahetseng le ho fokotsa kotsi ea kotsi.Mesebetsi ea hamstring bophelong ba letsatsi le letsatsi ke efe?
Ntle le ho ba ying ho quadriceps’ yang ea hau, hamstrings e phetha karolo ea mesebetsi e meng e mengata ea letsatsi le letsatsi. Re bua haholo ka tsona kaofela: Hamstrings e ikarabella bakeng sa botsitso ba letheka le lengole, hammoho le boemo ba letheka le ho tsitsisa, Saltos oa hlalosa. Ka mantsoe a layman, li-hamstrings li na le boikarabelo ba ho khumama lengole le ho etsa bonnete ba hore letheka la rona le tsitsitse ebile le tsepame ha re tsamaea, re matha, re lutse, re ema esita le ho khumama ho nka ntho e itseng. Kahoo nako le nako ha u tsubella ho ea lata ho hong - ebang ke mokotla oa korosari kapa ngoana oa hau - o ka leboha li-hammie tsa hau.
Ke hangata hakae re lokelang ho kenyelletsa boikoetliso ba hamstring kemisong ea rona ea boikoetliso?
Lehlohonolo ho uena, li-hamstrings ke sehlopha sa mesifa se hlokang tlhokomelo e tlaase 'me hanyenyane se tsamaea ka tsela e telele. Ke ne ke tla fokotsa ho koetlisa hamstrings hore e se fete makhetlo a mabeli ka beke, Saltos o re. Ho seng joalo, re na le kotsi e eketsehileng ea ho ikoetlisa le ho tsoa kotsi. Roger seo, mokoetlisi.
Lisebelisoa tsa rona tsa Boikoetliso li Tlameha ho ba le:
Zella Phela Ka Leggings Theka High
Reka hona joale
Andi The ANDI Tote
8 Reka hona joale
Basali ba ASICS's Gel-Kayano 25
0 Reka hona joale
