I-8 HAMSTRING EXERCISES ONGAYENZA EKHAYA

Ah, ama-hamstrings: ingane ephakathi kwemisipha. Nakuba bangase bangabi ucansi kakhulu izingxenye zemizimba yethu, ama-hamstrings ngokungangabazeki awusizo kokubili kwezemidlalo kanye nemisebenzi yansuku zonke (njengokuhlala, ukuhamba nokugijima ngemva kwenja). Ukuze usitshele kabanzi ngokubaluleka kokusebenza kwaleli qembu lemisipha elinganakwa, singene nomqeqeshi osaziwayo ose-LA. UDanny uyagxuma (ubani obechoboza umdlalo wokuzivocavoca we-virtual ku-Instagram muva nje).

Ulungele ukunikeza ama-hamstrings akho i-TLC?

Khetha izivivinyo ezintathu ozithandayo ohlwini olungezansi bese uqedela imizuliswano emithathu usebenzisa inani elinconyiwe lokuphindaphinda umnyakazo ngamunye. O, futhi ungakhohlwa ukwenza kanjalo ukwelula ngemva kwalokho. Ukuze uqale, zama ukuhamba ngebhayisikili ngokusebenzisa izivivinyo ezintathu ezinezinkanyezi umqeqeshi wethu oyisakhamuzi u-Danny athanda kakhulu (sawubona, ama-RDL omlenze owodwa kanye nama-curl ase-hamstring ebhola elizinzile). Ingxenye engcono kakhulu? Konke lokhu kungenziwa ngokunethezeka kwegumbi lakho lokuphumula ngezingcezu ezimbalwa zemishini, kufaka phakathi eyodwa isethi engasindi yama-dumbbells kanye a ibhola ukuzinza .

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i-hamstring exercises ekhaya sawubona ekuseni1

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1. Sawubona

*Lena yindlela enhle yokufudumeza ama-hamstrings akho. Ukuze uthole inselele eyengeziwe, bamba ama-dumbbell amabili bese uwabeka ngemuva kwamahlombe akho ngemuva kwekhanda lakho.

Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip bese ubeka izandla zakho ngemuva kwekhanda lakho izindololwane zakho zivuleke kakhulu.

Isinyathelo sesi-2: Gcina amadolo akho egobile kancane, jikisela phambili ezinqulwini kuze kube yilapho isifuba sakho sicishe silingane naphansi. Cindezela ama-hips akho emuva ngenkathi ugcina umgogodla wakho ungathathi hlangothi futhi ubambekile.

Isinyathelo sesi-3: Cindezela ama-hamstrings akho kanye nama-glutes ukuze uphushe izinqe zakho phambili futhi uvuke, ubuyele endaweni yokuqala. Lokhu kuyimpendulo eyodwa.

Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-10. Phumula futhi uphinde.

izivivinyo ze-hamstring ekhaya Romanian deadlifts1

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2. I-Romanian Deadlifts

Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip, ubambe i-dumbbell eyodwa esandleni ngasinye. Beka ama-dumbbell phambi kwamathanga akho, izintende zibheke umzimba wakho.

Isinyathelo sesi-2: Gcina amadolo akho egobile kancane, cindezela izinqulu zakho zibuyele emuva njengoba ugoba phambili okhalweni futhi wehlisa izisindo zifinyelele ubude obuphakathi kweshin.

Isinyathelo sesi-3: Cindezela ama-hamstrings akho kanye nama-glutes ukuze uphushe izinqe zakho phambili futhi uvuke, ubuyele endaweni yokuqala. Lokhu kuyimpendulo eyodwa.

Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-10. Phumula futhi uphinde.

Ukuzivocavoca kwe-hamstring ekhaya umlenze owodwa we-RDLs1

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3. I-Single Leg RDL (i-Romanian Deadlifts)

Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip, ubambe i-dumbbell eyodwa esandleni ngasinye.

Isinyathelo sesi-2: Gcina idolo lakho langakwesokudla ligobe kancane, thumela umlenze wakho wesokunxele emuva naphezulu ngenkathi uncike phambili okhalweni, wehlisa izisindo cishe ubude obumaphakathi neshin.

Isinyathelo sesi-3: Cindezela i-hamstring yakho yesokudla kanye ne-glute ukuze uphakamise isifuba sakho futhi wehlise umlenze wakho wesobunxele, ubuyele endaweni yokuqala. Lokhu kuyimpendulo eyodwa.

Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-10 ohlangothini ngalunye. Phumula futhi uphinde.

ukuzivocavoca kwe-hamstring ekhaya umlenze owodwa we-glute bridge1

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4. Ibhuloho leGlute Lomlenze Owodwa

Isinyathelo 1: Lala ngomhlane ubeke izingalo zakho emaceleni, izintende zibheke phansi. Gobisa amadolo akho kuze kube yilapho izinyawo zakho ziphansi phansi, cishe ngobubanzi be-hip.

Isinyathelo sesi-2: Gcina amathanga akho eqondile, qondisa umlenze wakho wesobunxele ukuze izinzwane zakho zibheke phezulu. Cindezela ama-glute akho nama-hamstrings ukuze uphakamise izinqulu zakho phezulu ngokulinganayo ukusuka phansi. Bandakanya izingalo zakho ukuze usuke phansi ukuze usize ukuphakamisa ingxenye yakho engezansi phezulu ngangokunokwenzeka.

Isinyathelo sesi-3: Yehlisa emuva phansi ukuze ubuyele endaweni yokuqala, ugcine umlenze wakho wesobunxele uphakanyisiwe. Lokhu kuyimpendulo eyodwa.

Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-10 ohlangothini ngalunye. Phumula futhi uphinde.

izivivinyo ze-hamstring ekhaya glute bridge march 2

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5. Glute Bridge March

Isinyathelo 1: Lala ngomhlane ubeke izingalo zakho emaceleni, izintende zibheke phansi. Gobisa amadolo akho kuze kube yilapho izinyawo zakho ziphansi phansi, cishe ngobubanzi be-hip.

Isinyathelo sesi-2: Cindezela ama-glutes akho nama-hamstrings ukuze uphakamise izinqulu zakho phansi kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka emahlombe akho kuya emadolweni akho. Ukubandakanya umgogodla wakho, phakamisa umlenze wakho wesokudla usuka phansi futhi uqondise, ugcine amathanga akho eqondile.

Isinyathelo sesi-3: Yehlisa umlenze wakho wesokudla bese uphinda ngakolunye uhlangothi ngenkathi ugcina izinqulu zakho ziphakanyiswe phezulu ngangokunokwenzeka. Lokhu kuyimpendulo eyodwa.

Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-10. Phumula futhi uphinde.

ama-hamstring exercises ekhaya dumbell donkey kick

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6. I-Dumbbell Imbongolo Iyakhahlela

Isinyathelo 1: Qala ngawo wone izandla namadolo ngokuhlukana kobubanzi behlombe. Beka i-dumbbell eyodwa engasindi endaweni engemuva kwedolo lakho lesokudla kuze kube yilapho isimi kahle.

Isinyathelo sesi-2: Gcina idolo lakho ligobile nge-engeli engu-90-degree, phakamisa umlenze wakho wesokudla phezulu futhi ubuyele phezulu ngangokunokwenzeka ngonyawo lwakho lwesokudla lukhahlela phezulu ubheke ophahleni. Bandakanya umgogodla wakho ukuze ugcine umhlane wakho ungagobi.

Isinyathelo sesi-3: Yehlisa umlenze ngokuhlehlisa ukunyakaza ukuze ubuyele endaweni yokuqala. Lokhu kuyimpendulo eyodwa.

Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-10 ohlangothini ngalunye. Phumula futhi uphinde.

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7. GHRs (Glute-Ham Raises)

*Ama-GHR ngokuvamile enziwa emshinini, kodwa ungathola izinzuzo ezifanayo zokuqinisa ngokumatanisa nozakwenu ozimisele ukubamba amaqakala akho ajulukile. Uma umngane wakho wokujima ematasa ngenye indlela, ungakhathazeki. Ungakwazi futhi ukwenza lo msebenzi uwedwa ngokuhlanganisa izinzwane zakho ngokuqinile ngaphansi kombhede noma itafula lekhofi. Ingabe une-barbell esindayo elele nxazonke? Ungabeka amaqakala akho ngemuva kwalokho, futhi.

Isinyathelo 1: Qala uguqe izingalo zakho uwele phambi kwesifuba sakho kuyilapho umlingani wakho ecindezela ngokuqinile ngemuva kwamaqakala akho.

Isinyathelo sesi-2: Hombela phambili kancane emadolweni akho, ugcine ikhanda, isifuba namathanga akho kuqondile. Ucindezela ama-glute akho nama-hamstrings, qhubeka ugoqa kuze kube yilapho uzwa sengathi usuzowa. Uma ufika kulelo qophelo, qaqa izingalo zakho uzibambe usendaweni yokuphusha phansi.

Isinyathelo sesi-3: Ukusuka lapha, phusha ezingalweni zakho bese ubamba ama-hamstrings akho kanye nama-glutes ukuze uzibuyisele endaweni yokuqala. Lokhu kuyimpendulo eyodwa.

Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-10. Phumula futhi uphinde.

izivivinyo ze-hamstring ekhaya ukuzinza kwebhola le-hamstring curl 2

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8. Ukuzinza Ball Hamstring Curls

*Awunalo ibhola elizinzile? Ayikho inkinga. Lelo bhola elikhulu elibomvu izingane zakho ezingalokothi zidlale ngalo nalo lingasebenza.

Isinyathelo 1: Lala ngomhlane ubeke izingalo zakho emaceleni, izintende zibheke phansi. Gcoba amadolo akho bese ubeka izinyawo zakho phezulu ebholeni elizinzile ngokuhlukana kwe-hip-width.

Isinyathelo sesi-2: Cindezela ama-glutes akho nama-hamstrings ukuze uphakamise izinqulu zakho phansi kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka emahlombe akho kuya emadolweni akho. Ukubandakanya umgogodla wakho, nweba imilenze yakho iqonde, ugingqa ibhola kude nawe.

Isinyathelo sesi-3: Gobisa amadolo akho ukuze ubuyisele ibhola phakathi, sonke ngenkathi ugcina izinqulu zakho ziphakanyiswe phezulu ngangokunokwenzeka. Yehlisa izinqe zakho uzibuyisele phansi. Lokhu kuyimpendulo eyodwa.

Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-10. Phumula futhi uphinde.

Yiziphi izinzuzo zokuzivocavoca kwe-hamstring?

Sivame ukubeka phambili imisipha ephambi komzimba wethu, njengama-quads, isifuba, ama-biceps kanye ne-abs, kuchaza u-Saltos. Kodwa singakwazi ukubheka kalula indiza engemuva noma engemuva, njengama-glutes, i-triceps kanye (ukuqagele) ama-hamstrings. Kodwa ubani onendaba nemihlane yamathanga ami, akekho owabona ngempela , ungase ucabange. Hhayi ngokushesha. Umzimba wakho uyisakhiwo esikhulu esihle esixhumene esakhiwe ngamathambo, imisipha, imisipha nemisipha. Ukusebenza zonke izingxenye zomzimba ngeke kukusize nje ukuthi ubukeke kahle kakhulu; uzozizwa ungcono kakhulu, nawe. Wonke umuntu kufanele aqeqeshe ama-hamstrings ukuze alondoloze ibhalansi yemisipha efanele, uthi. Uma ama-quad akho enamandla ngokungenakulinganiswa kunemisipha yakho, lokhu kungase kuholele ekulimaleni, ezindabeni ze-postural kanye nemishini engafanele yomzimba, okuholela emhlane okhathazayo noma ubuhlungu obuqeda amandla edolweni. Imisipha yakho isebenza ngokuhambisana nama-quad akho; badonse ukuphusha. Ubuthakathaka obubonakalayo kunoma iyiphi ingxenye bungabangela ukungalingani, ekugcineni kuholele ekudonsekeni kwemisipha, izinyembezi noma ubunzima, njengoba kukhonjisiwe lolu cwaningo eyenziwa yi- Ijenali yePhysical Therapy Science . Ukuqeqesha ama-hamstrings akho kuzoqinisekisa ukuma okufanele kanye nokunciphisa ingozi yokulimala.

Yimiphi imisebenzi ye-hamstring ekuphileni kwansuku zonke?

Ngaphandle kokuba yi-ying ku-quadriceps’ yang yakho, ama-hamstrings adlala ingxenye kwenani leminye imisebenzi yansuku zonke. Sikhuluma kahle kakhulu kubo bonke: Ama-Hamstrings anesibopho sokuzinza kwe-hip namadolo, kanye nokuma kwe-hip nokuzinza, kuchaza u-Saltos. Ngokwemibandela ye-layman, ama-hamstrings anesibopho sokugoba idolo futhi siqinisekise ukuthi izinqulu zethu zizinzile futhi zigxile lapho sihamba, sigijima, sihlezi, sima ngisho nokugoba ukuze sicoshe okuthile. Ngakho-ke ngaso sonke isikhathi lapho ugxuma ukuze ubuyise okuthile—kungakhathaliseki ukuthi isikhwama segrosa noma ingane yakho encane—ungabonga ama-hammie akho.

Kufanele sikufake kangaki ukuvivinya i-hamstring esimisweni sethu sokufaneleka?

Unenhlanhla kuwe, ama-hamstrings ayiqembu lemisipha elinomsoco futhi kancane kuhamba ibanga elide. Nginganciphisa ukuqeqesha ama-hamstrings ukuthi angabi ngaphezu kwezikhathi ezimbili ngesonto, kusho uSaltos. Uma kungenjalo, sinengozi eyengeziwe yokuqeqeshwa ngokweqile nokulimala. Roger lokho, mqeqeshi.

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