Hamstrings - izivivinyo nezindlela ukuqeqeshwa

imisipha Biceps (hamstrings) itholakala ohlangothini isakhiwo senyonga. Noma yimuphi amateur entsha ngeke ukhokhelwe ngokuvumelana imisipha ukunakwa ezinkulu, futhi kube kufanele. Okwakuhlalwa kuzo lapho kusaqalwa asikho isidingo ukugcwalisa noHlelo umzimba elingalodwa, ngoba okokuqala udinga ukunikeza umzimba olinganise eziyisisekelo. Lesi sihloko kuzoletha inzuzo kakhulu abantu abathintekayo ngaphezu konyaka owodwa ehholo. Ngakho, hamstrings - ukumpompa kanjani ngempumelelo njengoba nama-rep ukwenza, indlela yokwenza? Funda kabanzi.

Izici futhi ngokucacile

Hamstrings zitholakala kwi isici lateral senyonga. Ngakwelinye ihlangothi, unayo i isakhiwo ngabanye - yakhiwa amakhanda amabili: eside futhi esifushane. Lisuka wokuqala kusukela tuberosity ischial (umsipha flat), kanti eyesibili isendaweni Ezansi ethangeni. Akuhlanganisileyo akha eside, umsipha ewumngcingo is eziboshiwe kuya fibula. Hamstrings imisebenzi eminingana: isandiso hip flexion we umlenze aphansi. Esimweni lapho ilunga amadolo osesimweni esinqunyiwe, leli qembu imisipha kanye ezinqeni yelula isiqu.

Izincomo ukuqeqeshwa

Ungakhohlwa ukuthi nazo ukushwiba induku hamstrings lapho ukwenza ukuzivocavoca eziyisisekelo ezifana deadlifts futhi squats. Lena indlela ephumelela kakhulu, hhayi nje kuphela ekhiphela up imisipha emuva. Imilenze nezingalo kuleli cala, isabelo esikhulu umthwalo. Ngokuvamile, ephendula umbuzo mayelana nendlela ukumpompa up biceps yakho kwamathanga, singaxoxa ngezinhlobo ezimbili ukuqeqeshwa:

1. Torso ezinesisindo.
2. Eguqa ngamadolo.

Kungaba khona ukungabaza lapho indlela kungcono. Kungcono ukwenza uhlelo ukuze kokubili izindlela ezazisetshenziswa futhi neze kusiphuce nomunye. Ngokwesibonelo, esontweni lokuqala ukuba afeze nemithambeka, okwesibili - zinyakaze umlenze. Futhi ngakho umsebenzi enye ukuze imisipha musa ukujwayela odnoobrazony umthwalo. Kanjalo, isimiso kufanele ibe nalokhu okulandelayo: i ezimfushane, deadlift , futhi ezinye izivivinyo atihambi todvwa.

umzimba Basic ukusebenza ngokuphelele hamstrings, ebanikeza umthwalo nebohodimuyu. You azi ukuthi squats engenziwa noma nge barbell noma dumbbells, ne izenzo emincane noma ububanzi. Khetha indlela ngokubulawa, okungadingi ibakhathaze okuseqophelweni umnyuziki kunemisipha yomlenze. Kodwa ungalokothi uweye amandla ngabodwa izivivinyo ezifana eguqa imilente lo mshini noma hyperextension. Ukuze amaphuzu ngempumelelo hamstrings ukuze hyperextension, kubalulekile ukuba bayeke Fulcrum kancane - kusukela okhalo kuya Quads. Isibalo ezinikezwa kwelinye indlela kufanele ibe mayelana 12-15 izikhathi. Inombolo izindlela zokhahlamba kusuka 3 kuya 5. Futhi, ungakhohlwa kulungele ngaphambi izivivinyo eziyisisekelo futhi ukwahlukanisa. Ngakho, eqondiswa ulwazi olungenhla, ungakwazi ukumpompa hamstrings ngempumelelo, ungowesilisa noma owesifazane. Lezi umzimba Site amalungu yomuntu wesilisa noma wesifazane futhi kungenzeka afakwe inqubo ukuqeqeshwa.