Olimba ndi Omasinthasintha: Zochita Zoyeserera za Akazi

Zamkati

• Chifukwa Chomwe Hamstrings Yanu Ndi Yofunika
• Amwalira
• Bridge Limodzi Limodzi
• Magulu Amabokosi
• Kufa kwamiyendo imodzi
• Mabodza Amiyendo Amiyala
• Sumo Akufa
• Chotengera
• 3 HIIT Isunthira Kulimbitsa Thupi

Minofu itatu yamphamvu yomwe imayenderera kumbuyo kwa ntchafu yanu ndi semitendinosus, semimembranosus, ndi bicep femoris. Pamodzi, minofu imeneyi imadziwika kuti nyundo zanu.

Hamstring ndiyomwe imagwira ntchito yoyendetsa bondo moyenera, ndipo imagwiritsidwa ntchito pamoyo wanu watsiku ndi tsiku mukuyenda monga kuyenda, kusuntha, ndikukwera masitepe. Kaya mukugwira ntchito mwakhama ndipo mukufuna kuwonjezera mphamvu, kapena ngati mukungoyamba kuchita masewera olimbitsa thupi ndipo mukufuna kuyankhula, kusuntha kwa mafupawa kukuyambitsani.

Chifukwa Chomwe Hamstrings Yanu Ndi Yofunika

Imodzi mwa ntchito zazikuluzikulu za khosi ndikupinda bondo lanu, motero sizosadabwitsa kuti ma hamstrings ofooka ndi amodzi mwazomwe zimayambitsa mabala. Malinga ndi American Academy of Orthopedic Surgeons, azimayi ali ndi mwayi wokwanira kawiri kapena 10 wopwetekedwa ndi bondo, monga anterior cruciate ligament (ACL) misozi, kuposa amuna.

Chifukwa chimodzi ndichakuti azimayi amakhala ndi minofu yamphamvu kutsogolo kwa ntchafu (quadriceps) kuposa minofu yam'mbuyo yam'mbuyo. Kusalinganika kumeneku kumatha kubweretsa kuvulala. Mitambo yofooka imathanso kubweretsa vuto lotchedwa wothamanga bondo (patellofemoral pain syndrome). Matenda opwetekawa ndi omwe amavulala kwambiri, omwe amachititsa kutupa ndi kupweteka kuzungulira kneecap.

Inde, thupi lanu limalumikizidwa modabwitsa. Minofu yofooka ya minyewa imakhudza kwambiri kuposa maondo ndi chiuno chanu. Mitambo yofooka imalumikizidwanso ndi chilichonse kuyambira kukhazikika pang'ono mpaka kupweteka kwakumbuyo. Thupi lolinganizidwa bwino lomwe limakhala ndi ma hamstrings olimba limatanthauza kuti mutha kuthamanga mwachangu, kudumpha kwambiri, ndikuchita zophulika ngati kulumpha. Kapena ingothamangitsani mwana wanu wopanda kubuula!

Osanenapo, akatumba mwamphamvu amapanga miyendo yokongola. Nthambo zophunzitsidwa bwino zimawoneka zokongola komanso zowoneka bwino mu kabudula wokongola, siketi yosalala, kapena suti yokongola!

Kuti mupindule kwambiri ndi masewera olimbitsa thupi, muyenera kuyeserera mitundu ingapo yosuntha. Zingwe zina zam'mimbazi zimachokera mchiuno, ndipo zina zimayambira m'mabondo. Osangosunthira kamodzi kokha. Kuphunzitsa hamstring m'njira zosiyanasiyana kumapeza zotsatira zabwino, mwachangu.

Amwalira

1. Imani ndi mapazi anu kutambasula m'chiuno. Gwirani barbell patsogolo pa ntchafu zanu ndi mikono yanu molunjika.


2. Khalani patsogolo m'chiuno ndikutulutsa bumbu lanu kwinaku mukuyang'ana kumbuyo.


3. Ndikupinda pang'ono m'maondo anu, bweretsani barbell pansi.


4. Bokosi likangofika pomwe mawondo anu amapindika, kapena thupi lanu likufanana pansi, gwiritsani ntchito chiuno chanu kuti mubwererenso pamalo pomwe mwayimilira.


5. Chitani 2 kapena 3 seti ya kubwereza 10 mpaka 15.

Bridge Limodzi Limodzi

1. Gona pansi ndikuyika chidendene cha phazi limodzi m'mphepete mwa benchi kuti mwendo wanu ukhale wokulirapo kuposa 90-degree angle.


2. Lonjezerani mwendo winawo molunjika. Kankhani chidendene pa benchi ndikukweza mchiuno mwako pansi.


3. Chepetsani m'chiuno mwanu kuti mubwererenso kamodzi.


4. Chitani 2 kapena 3 seti ya kubwereza 10 mpaka 15 mbali iliyonse.

Zapamwamba: Mutha kupanga kusunthaku kukhala kolimba poyika barbell kapena mbale yolemera m'chiuno mwanu.

Magulu Amabokosi

1. Imani patsogolo pa benchi, mpando, kapena bokosi lomwe lili mainchesi 16 mpaka 25 kuchokera pansi.


2. Imani moyang'anizana ndi bokosilo ndi mawonekedwe pang'ono pang'ono ndipo zala zanu zikuloza pang'ono.


3. Pogwira cholembera cholemera patsogolo pa chifuwa chanu ndikubwezeretsa msana wanu olimba, lowetsani mu squat mpaka matako anu atakhudza pamwamba. Bwererani kuyimirira. Musalole kuti mawondo anu apite kumapazi.


4. Squat imodzi ndi rep imodzi. Chitani 10 mpaka 15 mobwereza kawiri kapena katatu.

Kufa kwamiyendo imodzi

Mukamayenda uku, kumbukirani kuti kumbuyo kwanu mowongoka ndikusinthasintha kuchokera mchiuno.

1. Pogwira barbell kapena kettlebell m'dzanja limodzi, kutsogolo kutsogolo m'chiuno, nthawi yomweyo kutambasula mwendo wina kumbuyo kwako.


2. Sungani msana wanu molunjika ndikuchepetsa chifuwa chanu mpaka mwendo wanu ukufanana pansi. Ngati kulingalira kuli vuto mutha kusunga chala chanu chakumbuyo posakhudza pansi.


3. Bwererani kuyimirira.


4. Chitani 2 kapena 3 seti ya kubwereza 10 mpaka 15 mbali iliyonse.

Mabodza Amiyendo Amiyala

Kusuntha kogwiritsa ntchito makina kumeneku ndikothandiza kwambiri chifukwa kumalekanitsa khosi. Mukamaliza kusunthaku, onetsetsani kuti mukuyang'anitsitsa kayendetsedwe kake ndikupita pang'onopang'ono momwe mungathere, popeza simukufuna kugwiritsa ntchito inertia kusunthira zolemera mukamakhota mapazi anu kumbuyo kwanu.

Sumo Akufa

1. Kusuntha kwakufa kumeneku kumakunyentetsani kumbuyo kwanu ndikuyika mapazi anu patsogolo. Yambani poyang'ana kwambiri.


2. Tsamira ndi kugwira barbell (sungani manja anu molunjika pamapewa anu ndipo mapazi anu akhale otambalala, osakola).


3. Kupinda maondo anu, tulutsani matako anu pamene mukukweza, ndikuyendetsa m'miyendo yanu. Tsamira pang'ono mukamabweretsa manja anu ndi barbell kuti mufike mchiuno.


4. Imani pang'ono, kenako pang'onopang'ono mubwezeretse barbell pansi mwa kupinda mchiuno.

Chotengera

Kaya ndinu othamanga omwe akuyang'ana kuti mukhale ndi thanzi labwino, kapena mukungofuna miyendo yolimba, yolimba, masewera olimbitsa thupiwa adzakuthandizani kutulutsa ndikutambasula minofu yanu. Minofu yomwe imakupangitsani khosi lanu ndi gawo lofunikira pakugwira ntchito kwa bondo ndi mwendo. Limbikitsani kulimba ndi kusinthasintha kwa gulu la minyewa ndipo mudzakhala bwino panjira yoti mukhale ndi thanzi labwino.

Ndipo Hei, kukhala ndi miyendo yokongola sikupweteka!

3 HIIT Isunthira Kulimbitsa Thupi