Ah, hamstrings: tsakiyar-yar tsokoki. Duk da yake ba za su kasance ba mafi jima'i sassan jikin mu, hamstrings babu shakka suna da amfani a duka wasanni da ayyukan yau da kullum (kamar zama, tafiya da gudu bayan kare). Don ƙarin bayani game da mahimmancin yin aiki da wannan rukunin tsoka da ba a kula da shi ba, mun duba tare da mashahuran mai horar da su na tushen LA. Danny yayi tsalle (wanda ya kasance yana murƙushewa wasan motsa jiki na kama-da-wane akan Instagram kwanan nan).
Shin kuna shirye don ba wa ƙwanƙwasa wasu TLC?
Zaɓi guda uku na atisayen da kuka fi so daga lissafin da ke ƙasa kuma ku kammala zagaye uku ta amfani da adadin da aka ba da shawarar ga kowane motsi. Oh, kuma kar a manta da su mikewa daga baya. Don farawa, gwada yin keke ta hanyar motsa jiki guda uku masu tauraro mai horar da mazauninmu Danny ya fi so (safiya, RDLs ƙafa ɗaya da kwanciyar hankali ƙwallon hamstring curls). Mafi kyawun sashi? Ana iya yin waɗannan duka daga jin daɗin ɗakin ku tare da ƴan kayan aiki kaɗan, gami da ɗaya saitin dumbbells mara nauyi kuma a kwanciyar hankali ball .
LABARI: Cardio a Gida: Ayyuka 12 da Za ku iya Yi a cikin ɗakin ku
lafiyayyen abinci na dare
Digital Art ta Sofia Kraushaar1. Barka da Safiya
*Wannan hanya ce mai kyau don dumama ƙwanƙwasa. Don ƙarin ƙalubale, ɗauki dumbbells biyu kuma ku kwantar da su a bayan kafadu a bayan kan ku.
Mataki 1: Tsaya tare da ƙafafu da nisa da nisa kuma sanya hannayenku a bayan kan ku tare da gwiwar gwiwar ku a buɗe.
Mataki na 2: Tsayar da gwiwoyi kadan kadan, karkata gaba a kwatangwalo har sai kirjinka ya kusan layi daya da kasa. Latsa kwatangwalo a baya yayin da kake kiyaye tsaka-tsakin kashin baya da abs.
Mataki na 3: Matse hamstrings da glutes don tura kwatangwalo a gaba da tashi sama, komawa zuwa wurin farawa. Wannan wakili daya ne.
Mataki na 4: Cika maimaita 10. Huta kuma a maimaita.
Digital Art ta Sofia Kraushaar2. Rumanin Deadlifts
Mataki 1: Tsaya tare da nisa na ƙafafu, riƙe dumbbell ɗaya a kowane hannu. Sanya dumbbells a gaban cinyoyin ku, dabino suna fuskantar jikin ku.
Mataki na 2: Tsayawa gwiwoyi kadan kadan, danna hips baya yayin da kuke matsowa gaba a kugu kuma ku rage ma'aunin nauyi zuwa kusan tsakiyar shin tsayi.
Mataki na 3: Matse hamstrings da glutes don tura kwatangwalo a gaba da tashi sama, komawa zuwa wurin farawa. Wannan wakili daya ne.
Mataki na 4: Cika maimaita 10. Huta kuma a maimaita.
Digital Art ta Sofia Kraushaar3. RDLs Na Kafa Daya (Romanian Deadlifts)
Mataki 1: Tsaya tare da nisa na ƙafafu, riƙe dumbbell ɗaya a kowane hannu.
Mataki na 2: Tsayawa gwiwa ta dama dan dan lankwasa, aika da kafar hagu zuwa sama yayin da kake matsowa gaba a kugu, rage ma'aunin nauyi zuwa kusan tsakiyar shin tsayi.
Mataki na 3: Matse hamstring na dama da glute don ɗaga ƙirjin ku kuma rage ƙafar hagunku, komawa zuwa wurin farawa. Wannan wakili daya ne.
Mataki na 4: Cika maimaita 10 a kowane gefe. Huta kuma a maimaita.
nawa suriya namaskar yi
Digital Art ta Sofia Kraushaar4. Gadar Glute Leg Single Leg
Mataki 1: Ka kwanta a bayanka tare da hannunka zuwa ɓangarorinka, dabino suna fuskantar ƙasa. Lanƙwasa gwiwoyi har sai ƙafafunku sun kwanta a ƙasa, kusan nisa-kwatanci dabam.
Mataki na 2: Tsayar da cinyoyin ku a daidaita, daidaita ƙafar hagu don yatsan yatsa sama. Matse glutes ɗinka da ƙwanƙwasa don ɗaga hips ɗinka sama daidai da ƙasa. Haɗa hannuwanku don matsawa daga ƙasa don taimakawa ɗaga ƙananan rabin ku gwargwadon iko.
Mataki na 3: Rage baya zuwa ƙasa don komawa zuwa wurin farawa, kiyaye ƙafar hagu na hagu. Wannan wakili daya ne.
Mataki na 4: Cika maimaita 10 a kowane gefe. Huta kuma a maimaita.
Digital Art ta Sofia Kraushaar5. Glute Bridge Maris
Mataki 1: Ka kwanta a bayanka tare da hannunka zuwa ɓangarorinka, dabino suna fuskantar ƙasa. Lanƙwasa gwiwoyi har sai ƙafafunku sun kwanta a ƙasa, kusan nisa-kwatanci dabam.
Mataki na 2: Matse glutes da hamstrings don ɗaga hips ɗinku daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi. Shigar da zuciyar ku, ɗaga ƙafar damanku sama daga ƙasa kuma ku daidaita, ku daidaita cinyoyin ku.
Mataki na 3: Rage ƙafar ƙafar dama kuma ku maimaita a wancan gefe yayin da kuke ɗaga hips ɗinku kamar yadda za ku iya. Wannan wakili daya ne.
Mataki na 4: Cika maimaita 10. Huta kuma a maimaita.
Digital Art ta Sofia Kraushaar6. Dumbbell Jaki Kicks
Mataki 1: Fara a kan dukkan ƙafafu tare da hannayenku da gwiwoyi tare da faɗin kafada. Sanya dumbbell mai nauyi guda ɗaya a cikin kuncin bayan gwiwa na dama har sai an daidaita shi.
Mataki na 2: Tsayawa gwiwar gwiwa a kusurwar digiri 90, ɗaga ƙafar dama sama da baya kamar yadda za ku iya tare da ƙafar dama ta harba sama zuwa rufi. Haɗa ainihin ku don kiyaye baya daga yin baka.
Mataki na 3: Rage kafa ta hanyar juyawa motsi don komawa zuwa matsayi na farawa. Wannan wakili daya ne.
Mataki na 4: Cika maimaita 10 a kowane gefe. Huta kuma a maimaita.
yadda ake rage ƙonawa
Digital Art ta Sofia Kraushaar7. GHRs (Glute-Ham Raises)
* GHRs yawanci ana yin su akan na'ura, amma zaku iya samun fa'idodin ƙarfafawa iri ɗaya ta hanyar haɗin gwiwa tare da abokin tarayya wanda ke son riƙe idon sawun gumi. Idan abokin aikin motsa jiki ya shagaltu da yawa, kada ku damu. Hakanan zaka iya yin wannan motsa jiki kaɗai ta hanyar murɗa yatsun kafa da ƙarfi a ƙarƙashin kujera ko teburin kofi. Kuna da barbell mai nauyi a kwance? Kuna iya tsoma ƙafafu a bayan wancan, kuma.
Mataki 1: Fara da gwiwoyi tare da haye hannuwanku a gaban ƙirjin ku yayin da abokin tarayya ya danne ƙasa a bayan idon sawun ku.
Mataki na 2: A hankali ku matso gaba kusa da gwiwoyinku, tare da daidaita kan ku, ƙirji da cinyoyinku. Matsi glutes da hamstrings, ci gaba da matsowa gaba har sai kun ji kamar kuna shirin faɗuwa. Lokacin da kuka isa wannan batu, cire hannuwanku kuma ku kama kanku a matsayin turawa a ƙasa.
Mataki na 3: Daga nan, turawa ta hannunka kuma shigar da hamstrings da glutes don ja da kanka zuwa wurin farawa. Wannan wakili daya ne.
Mataki na 4: Cika maimaita 10. Huta kuma a maimaita.
Digital Art ta Sofia Kraushaar8. Kwanciyar Kwanciyar Kwanciyar Hankali
*Ba ku da ƙwallon kwanciyar hankali? Babu matsala. Wannan babbar ƙwallon bouncy da yaranku ba su taɓa yin wasa da ita ba zata iya aiki.
Mataki 1: Ka kwanta a bayanka tare da hannunka zuwa ɓangarorinka, dabino suna fuskantar ƙasa. Lanƙwasa gwiwoyi kuma sanya ƙafafunku sama a kan ƙwallon kwanciyar hankali game da nisa na hip.
Mataki na 2: Matse glutes da hamstrings don ɗaga hips ɗinku daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi. Ƙaddamar da ainihin ku, shimfiɗa ƙafafunku a tsaye, mirgine kwallon daga gare ku.
Mataki na 3: Lanƙwasa gwiwoyi don mirgine ƙwallon a ciki, duk yayin da kuke ɗaga hips ɗinku gwargwadon iyawa. Rage kwankwason ku baya zuwa ƙasa. Wannan wakili daya ne.
Mataki na 4: Cika maimaita 10. Huta kuma a maimaita.
Menene fa'idodin motsa jiki na hamstring?
Sau da yawa muna ba da fifiko ga tsokoki a gaban jikinmu, kamar quads, kirji, biceps da abs, Saltos ya bayyana. Amma za mu iya sauƙi kau da kai na baya ko jirgin sama na baya, kamar glutes, triceps da (kun gane shi) hamstrings. Amma wa ya damu da bayan cinyoyina, babu mai ganinsu da gaske , kuna iya tunani. Ba da sauri ba. Jikin ku babban kyakkyawan tsarin haɗin gwiwa ne wanda ya ƙunshi ƙasusuwa, tsokoki, tendons da ligaments. Yin aiki da dukkan sassan jiki ba kawai zai taimake ka ka yi kyau ba; za ku ji mafi kyawun ku, kuma. Ya kamata kowa ya horar da ƙwanƙwasa don kula da daidaiton tsoka, in ji shi. Idan quads ɗin ku sun fi ƙarfi fiye da hamstrings, wannan zai iya haifar da rauni, al'amurran da suka shafi baya da kuma injiniyoyi marasa dacewa, wanda zai haifar da damuwa da baya ko ciwon gwiwa. Ƙunƙarar ƙafarku tana aiki tare da quads; su ne ja-gorar turawa. Babban rauni a kowane bangare na iya haifar da rashin daidaituwa, a ƙarshe yana haifar da jan tsoka, hawaye ko damuwa, kamar yadda aka nuna a ciki. wannan karatun gudanar da Jaridar Kimiyyar Lafiyar Jiki . Horar da hamstrings zai tabbatar da matsayi mai kyau da rage haɗarin rauni.Menene ayyukan hamstring a rayuwar yau da kullun?
Baya ga zama ying zuwa ga quadriceps' yang, hamstrings suna taka rawa a yawancin sauran ayyukan yau da kullun. Muna magana da kyau duka: Hamstrings suna da alhakin kwanciyar hankali na hip da gwiwa, da kuma matsayi na hip da kwanciyar hankali, Saltos ya bayyana. A cikin sharuddan layman, ƙwanƙwasa suna da alhakin durƙusa gwiwa da kuma tabbatar da cewa hips ɗinmu sun tsaya kuma suna tsakiya lokacin da muke tafiya, gudu, zaune, tsayawa har ma sun durƙusa don ɗaukar wani abu. Don haka duk lokacin da kuka tsugunna don ɗauko wani abu-ko jakar kayan abinci ce ko ɗan ɗan ku-zaku iya gode wa hammies ɗinku.
crunches motsa jiki don rage ciki
Sau nawa ya kamata mu hada motsa jiki na hamstring a cikin aikin motsa jiki na yau da kullun?
Abin farin ciki a gare ku, ƙwanƙwasa ƙaƙƙarfan ƙungiyar tsoka ce mai ƙarancin kulawa kuma ɗan yana tafiya mai nisa. Ba zan iyakance horon ƙwanƙwasa ba fiye da sau biyu a mako, in ji Saltos. In ba haka ba, muna da ƙarin haɗarin wuce gona da iri da rauni. Roger cewa, koci.
LABARI: 15 Mafi kyawun Matsalolin Mahimmanci Zaku Iya Yi A Gida, Babu Kayan Aikin da Ya Kamata
Kayan Aikin Mu Dole ne Ya Kasance:
Zella Live In High kugu Leggings
Saya yanzu
Andi The ANDI Tote
$ 198 Saya yanzu
Matan ASICS's Gel-Kayano 25
$ 120 Saya yanzu
