Kulankhula kwa Mphunzitsi: Ndi masewera ati abwino kwambiri a Hamstrings Osema?

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Bravolebrity Courtney Paul, mphunzitsi waumwini komanso woyambitsa CPXperience, amapereka no-B.S. mayankho pamafunso anu onse oyaka moto monga gawo limodzi la "Mphunzitsi Wokambirana". Sabata ino: Kodi ndichinthu chiti chomwe chimasuntha pamiyala yosema? (Ndipo ngati mwaphonya, onani masewera olimbitsa thupi a Paul kuti mukhale olimba.)

Malinga ndi Paul, chinthu chimodzi chomwe mungafune kuti mukhale ndi zingwe zolimba kwambiri ndikumwalira. Ichi ndichifukwa chake: Mutha kutambasula kwambiri minofu mukamatsikira kumapeto kwa gawo losunthika, komanso kupsyinjika kochuluka mukamafinya zofunkha ndi ntchafu zanu kuti mudzadziimitse kuti muime theka lokhazikika za kusuntha. Deadlift imasema kwambiri ma glutes anu, kotero ikupatsani tanthauzo losilira pakati pa zofunkha zanu ndi kumbuyo kwa ntchafu. (Ngati muli ndi chidwi chokhudzana ndi thupi lakumunsi lojambulidwa, mudzafuna kuyesa miyendo iyi ndi dera lotsatira kenako, lomwe limaphatikizapo mapapu olemera, squats, ndi zina zokuthandizani kulimbana ndi mafuta ndikupanga minofu yofunika yomwe imachepetsa mawonekedwe a cellulite .)

Momwe mungachitire izi:

A. Imani mutanyamula ma dumbbells (yambani ndi seti ya mapaundi 8 mpaka 15), mikono ikulendewera kutsogolo kwa ntchafu, zikhatho zikuyang'ana mkati, mapazi a m'chiuno-m'lifupi ndi mawondo opindika pang'ono. Finyani masamba amapewa pansi ndi palimodzi ndi contract abs, kubweretsa msana kumalo osalowerera ndale.

B. Kuyika mawondo pang'ono, kumbuyo ndi mikono yowongoka, kusunthira patsogolo m'chiuno mpaka mutangomva pang'ono.

C. Gwirani matako anu ndi hamstrings, pamene mukuwongoka kuti muyime (osasuntha mapazi anu) ndikubwereza.

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