Mefuta e 5 ea Li-curls tsa Hamstring bakeng sa Lirope Tse Matla

Litaba

• Melemo ea curl ea Hamstring
• Lintho tseo u lokelang ho li boloka kelellong
• 1. E eme hamstring curl
• 2. O lutse hamsting curl
• 3. Mokotla o tloahelehileng oa khoele
• 4. Hamstring curl ka bolo
• 5. Hamstring curl e nang le dumbbell
• Ntlha ea bohlokoa
• 3 HIIT e Tsamaea ho Matlafatsa Likarolo

Li-hamstrings ke sehlopha sa mesifa ka morao ea serope sa hau. Matšoao ana a kenyelletsa:

• semitendinosus
• sememembranosus
• biceps femoris

Mesifa ena e sebetsa hammoho ho khumama lengole le ho suthisetsa serope sa hao morao. Sena se u thusa ho tsamaea, ho matha le ho qhomela.

Hamstring curl, eo hape e bitsoang leoto le kobehileng, ke boikoetliso bo matlafatsang maqhubu. Ho kenyelletsa ho khumama ka mangole le ho tsamaisa lirethe ho ea lethekeng ha mmele oa hau o lula o khutsitse.

Ka tloaelo, boikoetliso bo etsoa ka mochini o kobehileng ka leoto. Empa haeba u sena lisebelisoa tsa boikoetliso kapa setho sa boikoetliso, u ka etsa mefuta e meng ea li-curls tsa mesifa ea lapeng.

Liphetoho tsena ha li hloke letho ho feta boima ba 'mele oa hau kapa lisebelisoa tse bonolo.

Melemo ea curl ea Hamstring

Nakong ea khoele e kobehileng, mesifa ea hau ea serope ea morao e sebetsa ho phahamisa leoto la hao le ka tlase. Motsamao ona o kenya mesifa ea hao le maqhubu a hao, e leng se a matlafatsang.

Ha u e-na le maqhubu a matla, ha u atisehe ho tsoa likotsi le bohloko. Ke hobane mesifa ea maoto e matla e ka mamella tšusumetso ea boikoetliso mme ea thusa ho tsitsisa mangole a hau.

Li-curls tsa hamstring li boetse li otlolla li-quadriceps tsa hau, tse ka u thusang ho imolla ho tiea ha quad le bohloko ba mokokotlo.

Lintho tseo u lokelang ho li boloka kelellong

Ho bohlokoa ho boloka mokokotlo oa hau o sa nke lehlakore nakong ea li-curls tsa hamstring. Haeba u koala mokokotlo oa hau o ka tlase, marapo a hao a ke ke a sebetsa hantle. Mokokotlo oa hau o tla etsa mosebetsi ho fapana le hoo, o ka bakang bohloko le mokokotlo oa mokokotlo.

Ho qoba ho koala mokokotlo, etsa konteraka ea hau nakong ea boikoetliso. Ho etsa kontraka ea abs ea hau ho tla thusa ho tsitsisa mokokotlo oa hau. Mangole a hau e lokela ho ba ntho feela e khumameng nakong ea li-curls tsa hamstring.

Hape ho molemo ho tsamaea butle. Ka tšohanyetso, ho sisinyeha ho ka lebisa ho lemetseng, kahoo mekhatlo ea hau e lokela ho laoloa.

Khaotsa ho etsa li-hamstring curls haeba u utloa bohloko mangoleng, lethekeng kapa mokokotlong. Mokoetlisi oa hau a ka etsa tlhahiso ea mekhoa e meng ea ho ikoetlisa ho sebetsa maoto a hau ka polokeho

1. E eme hamstring curl

Hamstring curl ke boikoetliso ba 'mele bo etsang hore mesifa ea hau e hahehe. Ke boikoetliso bo loketseng ho ntlafatsa botsitso le matla a leoto.

Ho etsa curl e emeng e eme:

1. Ema le maoto a hao ka bophara ba letheka. Beha matsoho thekeng kapa setulong bakeng sa teka-tekano. Tlosa boima ba hau leotong la hao le letšehali.
2. Butle-butle lengole la hao le letona, 'me u tlise serethe sa hao. Boloka lirope tsa hau li lekana.
3. Theola leoto la hao butle.
4. Qetella makhetlo a 12 ho isa ho a 15.
5. Pheta ka leoto le leng.

2. O lutse hamsting curl

Boikoetliso bona bo etsoa ka sehlopha sa ho hanyetsa ho potoloha maoto a hau a tlase. Meqathatso ea hau e tla tlameha ho sebetsa ka thata ho tsamaisa lirethe tsa hau khahlanong le khanyetso.

Ho etsa setulo sa hamstring se lutseng:

1. Tlama lipheletsong tsa sehlopha sa ho hanyetsa nthong e tiileng, joalo ka mochini oa boikoetliso kapa thepa ea ka tlung. Lula ka pel'a sehlopha. Beha lesela ho potoloha se seng sa lirethe tsa hau 'me u boloke maoto a hao a kopane.
2. Koba lengole la hao ho hula serethe, u emise ha o sa khone ho hula ho feta.
3. Eketsa lengole la hau ho khutlela sebakeng sa ho qala.
4. Qetella makhetlo a 12 ho isa ho a 15. Ebe u pheta ka leoto le leng.

3. Mokotla o tloahelehileng oa khoele

Joaloka setulo se sarolohileng sa hamstring, mofuta o tloahelehileng o eketsa khanyetso maotong a hau a tlase. Sena se kenya marapo a hau ha u khumama.

Ho etsa curl e tloaelehileng ea hamstring:

1. Emisa lipheletsong tsa sehlopha sa ho hanyetsa nthong e tiileng. Robala ka mpeng u arohane le maoto a bophara ba letheka. Beha lebanta ho potoloha serethe se le seng 'me u kenye leqaqailana la hao.
2. Koba lengole la hao ho hula serethe ho ea lethekeng la hao, u boloke lirope tsa hao le letheka 'meleng.
3. Emisa ha o sa khone ho hula ho feta. Khutlela boemong ba ho qala.
4. Qetella makhetlo a 12 ho isa ho a 15.

Leka ho sebelisa lihlopha tse boima tsa ho hanyetsa ha u ntse u matlafala.

Ntle le moo, o ka etsa curl e tloaelehileng ea hamstring ntle le sehlopha sa khanyetso.

4. Hamstring curl ka bolo

Hamstring curl e nang le bolo e sebelisa bolo e tsitsitseng ho phahamisa letheka le maoto fatše. Ha u khumama, mangole a hau a tla kopanya bolo ho ea 'meleng oa hau.

Ho etsa mofuta ona oa khoele e koaloang:

1. Thetsa ka mokokotlo. Beha manamane a hao le lirethe holim'a bolo ea botsitso. Beha maoto a hao bophara ba letheka 'me u kenye maqaqailana a hao. Beha matsoho fatše, liatla li theohe.
2. Tsamaisetsa letheka holimo ho fihlela 'mele oa hau o otlolohile. Etsa likhetho tsa hau.
3. Phahamisa letheka butle ebe o khumama mangole. Hula lirethe tsa hao marameng a hao, o sutumelletsa bolo 'meleng oa hau ho fihlela bohato ba maoto a hau bo ama bolo.
4. Eketsa mangole a hau 'me u theole letheka ebe u khutlela fatše.
5. Qetella makhetlo a 12 ho isa ho a 15.

Bakeng sa boikoetliso bo eketsehileng, boloka leoto le le leng le phahamisitsoe kapa u tšele matsoho sefubeng.

5. Hamstring curl e nang le dumbbell

Boikoetliso bona bo sebelisa sesebelisoa ho eketsa khanyetso lipakeng tsa maoto a hau. Boima bo eketsehileng bo phephetsa maqhubu a hau ha u phahamisa maoto a tlase.

Qala ka sesebelisoa se bobebe. Ha u ntse u matlafala, u ka sebelisa boima bo boima.

Ho etsa mofuta ona oa khoele e kobehileng:

1. Robala ka mpeng ebe u phutha matsoho ka pel'a hao. Beha lesela le bobebe pakeng tsa maoto a hau.
2. Koba mangole, u tsamaee ka lirethe.
3. Khutlela boemong ba ho qala.
4. Qetella makhetlo a 12 ho isa ho a 15.

U ka sebelisa litekanyo tsa maqaqailana sebakeng sa dumbbell.

Ntlha ea bohlokoa

Hamstring curl ke boikoetliso bo botle haholo ba ho matlafatsa mesifa ea hau ea serope, e ka fokotsang kotsi ea ho tsoa kotsi. Etsa bonnete ba hore o qoba ho ikhula ka morao ha u ntse u etsa joalo.

Bua le mofani oa tlhokomelo ea bophelo pele u leka ho ikoetlisa. Haeba u na le boemo bo kopaneng, kapa u ntse u hlaphoheloa ho tsoa kotsi, ba kanna ba khothaletsa mekhoa e meng e sireletsehileng.

3 HIIT e Tsamaea ho Matlafatsa Likarolo