Mitundu 5 Yamizinga Yopindika Yamiyendo Yamiyendo Yolimba

Zamkati

• Hamstring curl amapindula
• Zinthu zofunika kuziganizira
• 1. Kuyimirira kopindika
• 2. Anakhala atapindika msana
• 3. Wopindika msana
• 4. Kutambasula khosi ndi mpira
• 5. Kupindika kwa khosi lopindika
• Mfundo yofunika
• 3 HIIT Isunthira Kulimbitsa Thupi

Mitunduyo ndi gulu la minofu kumbuyo kwa ntchafu yanu. Minofu imeneyi ndi monga:

• alireza
• semimembranosus
• biceps chikazi

Minofu imeneyi imagwirira ntchito pamodzi kuti igwadire bondo lanu ndikusunthira ntchafu yanu kumbuyo. Izi zimakuthandizani kuyenda, kuthamanga, ndi kudumpha.

Chopindika cha hamstring, chomwe chimadziwikanso kuti curl ya mwendo, ndi masewera olimbitsa thupi omwe amalimbitsa ma hamstrings. Zimaphatikizira kugwada pansi ndikusunthira zidendene zanu kumtunda kwanu pomwe thupi lanu lonse limakhala chete.

Nthawi zambiri, zolimbitsa thupi zimachitika pamakina opindika mwendo. Koma ngati mulibe zida zochitira masewera olimbitsa thupi kapena mamembala ochitira masewera olimbitsa thupi, mutha kupanga mitundu ina ya ma curls opindika kunyumba.

Kusiyanasiyana kumeneku sikufuna china chilichonse kuposa thupi lanu kapena zida zosavuta.

Hamstring curl amapindula

Pakati popindika, minofu yanu ya ntchafu imagwira ntchito kuti ikweze mwendo wanu wam'munsi. Kusunthaku kumapangitsa kuti mikwingwirima yanu ikhale yolimba, zomwe zimawapangitsa kukhala olimba.

Mukakhala ndi mitsempha yamphamvu, simuchedwa kuvulala komanso kupweteka. Izi ndichifukwa choti ma hamstrings olimba amatha kulimbana ndi zovuta zolimbitsa thupi ndikuthandizira kukhazikika kwamaondo anu.

Ma hamstring curls amatambasuliranso ma quadriceps anu, omwe angathandize kuthana ndi kulimba kwa quad ndi kupweteka kwakumbuyo.

Zinthu zofunika kuziganizira

Ndikofunika kuti msana wanu usalowerere nawo nthawi yopindika. Ngati mutambasula msana wanu, zingwe zanu sizigwira bwino ntchito. Msana wanu udzagwira ntchitoyi m'malo mwake, zomwe zingayambitse kupweteka kwakumbuyo komanso kusapeza bwino.

Pofuna kupeŵa kugwedeza msana wanu, pangani ngongole yanu panthawi yochita masewera olimbitsa thupi. Kutengera abs yanu kumathandizira kukhazikika msana wanu. Mawondo anu ayenera kukhala chinthu chokhacho chomwe chimapindika panthawi yopindika.

Ndibwinonso kusuntha pang'onopang'ono. Mwadzidzidzi, kusunthika kumatha kubweretsa kuvulala, chifukwa chake mayendedwe anu ayenera kuwongoleredwa.

Lekani kupanga ma curls ngati mukumva kupweteka m'maondo, m'chiuno, kapena kumbuyo. Wophunzitsa wanu atha kupereka malingaliro azolowera zina kuti mugwire bwino ntchito miyendo yanu.

1. Kuyimirira kopindika

Choyimitsa hamstring curl ndimasewera olimbitsa thupi omwe amalimbitsa minofu yanu yoluka. Ndiko kulimbitsa thupi koyenera kuti mukhale ndi mphamvu yolimbitsa thupi komanso mwendo.

Kuti mupange chingwe chopindika chamtambo:

1. Imani ndi mapazi anu kutambasula m'chiuno. Ikani manja anu m'chiuno mwanu kapena pampando kuti mukhale olimba. Sungani kulemera kwanu pa mwendo wanu wamanzere.
2. Pepani bondo lanu lakumanja, ndikubweretsa chidendene chanu. Sungani ntchafu zanu mofanana.
3. Pepani phazi lanu.
4. Bweretsani maulendo 12 mpaka 15.
5. Bwerezani ndi mwendo wina.

2. Anakhala atapindika msana

Ntchitoyi imachitika ndi gulu lolimbana mozungulira miyendo yanu yakumunsi. Nthanga zanu ziyenera kugwira ntchito molimbika kuti zisunthire chidendene chanu kuti chisatsutsidwe.

Kuti muchite chopindika chopindika hamstring:

1. Mangani mathero a gulu lolimbana ndi chinthu cholimba, monga makina olimbitsira thupi kapena mipando. Khalani patsogolo pa gululo. Ikani kuzungulira kuzungulira chidendene chanu ndikusunga mapazi anu pamodzi.
2. Pindani bondo lanu kuti mubweretse chidendene kumbuyo, kuima pomwe simungathe kukokeranso.
3. Lonjezerani bondo lanu kuti mubwerere poyambira.
4. Bweretsani maulendo 12 mpaka 15. Ndiye kubwereza pa mwendo wina.

3. Wopindika msana

Mofanana ndi nyundo yokhotakhota yomwe imakhala pansi, mtunduwo umalimbana ndi miyendo yanu yakumunsi. Izi zimapangitsa kuti mitsempha yanu ikhale yolimba mukamawerama.

Kuti muchite chopindika msana:

1. Mangirirani kumapeto kwa gulu lolimbana ndi chinthu cholimba. Gona m'mimba mwako ndi mapazi anu m'lifupi mchiuno. Ikani gululo mozungulira chidendene chimodzi ndikusintha bondo lanu.
2. Bwerani bondo lanu kuti mutenge chidendene chanu kumtunda kwanu, kusunga ntchafu zanu ndi chiuno pa mphasa.
3. Imani pomwe simungathe kupitanso patsogolo. Bwererani poyambira.
4. Bweretsani maulendo 12 mpaka 15.

Yesetsani kugwiritsa ntchito magulu olimbirana kwambiri mukamakula.

Kapenanso, mutha kuchita curl yopindika popanda gulu lotsutsa.

4. Kutambasula khosi ndi mpira

Khola lopindika ndi mpira limagwiritsa ntchito mpira wolimba kuti ukweze m'chiuno ndi miyendo pansi. Mukamawerama, mitsempha yanu idzagwedeza mpirawo.

Kuti muchite izi:

1. Ugone kumbuyo kwako. Ikani ana anu a ng'ombe ndi zidendene pa mpira wolimba. Ikani mapazi anu m'chiuno-m'lifupi palimodzi ndikusintha ma bondo anu. Ikani manja anu pansi, kanjedza pansi.
2. Sungani mchiuno mwanu mmwamba mpaka thupi lanu likhale lolunjika. Chitani zomwe mumakonda.
3. Pepani m'chiuno mwanu ndikugwada. Kokani zidendene zanu ku matako anu, ndikusunthira mpirawo mthupi lanu mpaka pansi pa mapazi anu mutakhudza mpirawo.
4. Lonjezerani mawondo anu ndikutsitsa mchiuno mwanu ndikubwerera pansi.
5. Bweretsani maulendo 12 mpaka 15.

Pochita masewera olimbitsa thupi, khalani ndi mwendo umodzi ndikukweza manja anu pachifuwa.

5. Kupindika kwa khosi lopindika

Ntchitoyi imagwiritsa ntchito cholumikizira kuwonjezera kukana pakati pa mapazi anu. Kulemera kowonjezerako kumalimbitsa mitsempha yanu pamene mukukweza miyendo yanu yakumunsi.

Yambani ndi dumbbell yopepuka. Mukamakula, mutha kugwiritsa ntchito cholemera cholemera.

Kuti muchite izi:

1. Gona pamimba pako ndikupinda manja patsogolo pako. Ikani kanyumba kakang'ono pakati pa mapazi anu.
2. Bwerani mawondo anu, kusunthira zidendene zanu kumtunda wanu.
3. Bwererani poyambira.
4. Bweretsani maulendo 12 mpaka 15.

Muthanso kugwiritsa ntchito zolemera zamakolo m'malo mwa dumbbell.

Mfundo yofunika

Kupindika kwa msana ndi njira yabwino kwambiri yolimbikitsira minofu yanu yam'mbuyo, yomwe ingachepetse chiopsezo chanu chovulala. Onetsetsani kuti mukupewa kugwedeza msana pochita izi.

Lankhulani ndi omwe amakuthandizani azaumoyo musanayese kulimbitsa thupi. Ngati muli ndi vuto limodzi, kapena ngati mukuchira chifukwa chovulala, atha kulimbikitsa njira zina zotetezeka.

3 HIIT Isunthira Kulimbitsa Thupi