LEG CURL
Ukugoqa umlenze kuwumsebenzi ohlanganisa ukugoba amadolo kuyilapho ugcina i-pelvis igxilile kunokuba uphakamise izithende phezulu.
Ama-curl emilenze ethambile aqondise umsebenzi wokuguquguquka kwamadolo wemisipha yemisipha. Qondanisa amadolo akho ne-eksisi yokuzungezisa yomshini, beka irola ngenhla nje kwamaqakala akho, bese udonsa izithende zakho ngaphandle kokuphakamisa izinqe zakho noma ukumanzisa umhlane wakho ongezansi. Ikakhulukazi, uma ulawula isigaba sokwehla, ungakha ukugqugquzela okwanele ngisho nesisindo esincane.
- Imisipha eyinhloko
- Ama-Hamstrings
- Imisipha esekelayo
- Gastrocnemius/hamstrings
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukugoba kwedolo
Ingabe izinzwane kufanele zidonswe ngaphakathi noma zinwetshwe?
Ukugcina ukuqondanisa kulula uma ungathathi hlangothi noma udonsa kancane izinzwane zakho ubheke emzimbeni wakho. Ukubamba iqhaza kwenkonyane kungase kwehluke kuye ngokuthi ukuma kweqakala, ngakho-ke sebenzisa indawo engenabuhlungu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa i-Knee Axis nama-Roller
Uma ulele, lungisa amadolo akho ukuze asondele ekupheleni kwebhentshi noma i-axis yokujikeleza komshini. I-roller ithinta ingxenye engezansi yethole ngaphezu kwejoyinti leqakala.
- 2
Ukuzinzisa i-pelvis ne-torso
Bamba isibambo kancane futhi uqinise isisu sakho nezinqe. Beka ikhanda lakho emgqeni nomgogodla wakho bese ubeka izinhlangothi zombili ze-pelvis yakho ukuthintana nephedi.
- 3
Donsela izithende zakho ezinqeni zakho
Khipha umoya bese ugoba amadolo akho, ugcine amaqakala akho engathathi hlangothi noma udonsela izinzwane zakho emzimbeni wakho. Qinisa ama-hamstrings kulo lonke uhla lokuphakanyiswa kwe-pelvic.
- 4
Vula ngaphandle kokulahla isisindo
Hogela bese wehlisa i-roller imizuzwana emi-2-3. Nweba amadolo akho ngaphambi nje kokuwavalela ngaphandle futhi, ugcina ukungezwani, qala impinda elandelayo.
MACHINE AXIS
Uma idolo lakho ne-eksisi yomshini kungahambi kahle, uzozwa i-roller iphusha umlenze wakho.
Ukumelana kuzolandela ngokwemvelo lapho i-axis yokuzungeza yomshini iseduze nomugqa ohlangene wamadolo. Uma umzimba wakho ushelela phezulu noma phansi ngesikhathi sokuphindaphinda noma i-roller iya emaqakaleni, lungisa ubude besihlalo.
Uma i-roller iphansi kakhulu futhi icindezela i-Achilles tendon, noma uma iphakeme kakhulu futhi icindezela phakathi nendawo yethole, ingase ibangele ukungakhululeki futhi iguqule ububanzi bokunyakaza.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Amadolo ku-axis, i-pelvis on pad.”
HIP CONTROL
Iphuzu lapho izinqulu zakho ziphakama khona kuwuphawu lokuthi ukhuluphele noma uyafinyelela
Phezulu lapho ama-hamstrings afinyezwa khona, kulula ukuthi i-pelvis iphakame kanye nomhlane ongezansi ube manzi. Gcina ukuthintana kwe-pelvic ngisho noma wehlisa ubude obungaphezulu kancane.
Ungaphenduleli izinzwane zakho ngaphandle noma ngaphakathi ngokweqile, kodwa gcina amadolo akho namaqakala abheke ohlangothini olufanayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Butt iphakamisa i-pad
- Lokho okubonayo
- Njengoba i-roller ikhuphuka, i-pelvis iyakhuphuka futhi umhlane ophansi uyagoba.
- Imbangela engaba khona
- Isisindo esinzima noma ukuphoqa ububanzi bezithende zakho ukuthinta okhalweni lwakho.
- Indlela yokulungisa
- Yehlisa isisindo nokufinyelela phezulu bese ucindezela isisu sakho ne-pelvis ku-pad.
Ukwehlisa isisindo ekwehleni
- Lokho okubonayo
- Ngemva kokuphezulu, ama-roller ehla ngokushesha futhi ashaye isitaki sesisindo.
- Imbangela engaba khona
- Lesi isisindo esingakwazi ukusimama ngenxa yokukhathala noma izigaba ze-eccentric.
- Indlela yokulungisa
- Yehlisa isisindo ukuze ugcine ukwehla kwesekhondi elingu-2-3 futhi ugweme ukunqwabelanisa ngezansi.
Izinzwane ziyajika ngokuphindaphinda ngakunye
- Lokho okubonayo
- Unyawo luyaphuma noma lungene futhi indawo yedolo nayo iyashintshashintsha.
- Imbangela engaba khona
- Ukugoqa i-roller ngeqakala kanye nokulawula i-hamstring kwesokunxele nesokudla kuhlukile.
- Indlela yokulungisa
- Gcina amaqakala akho engathathi hlangothi namadolo akho ebheke phansi. Uma kunesidingo, zilolonge kancane ohlangothini olulodwa ngesikhathi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Band Leg Curl
Funda ukugoba kwamadolo nokulungiswa kwe-pelvic ngokumelana nokukhanya.
Ukugoqa okukhanyayo kwemilenze emibili
Phinda i-eksisi yomshini nezilungiselelo zerola.
I-Tempo Leg Curl
3-yesibili ukwehlisa kuqinisa ukulawulwa kwe-hamstring.
I-Single Leg Curl
Hlola umehluko kwesokunxele nakwesokudla bese wenza ebangeni elifanayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Hlanganisa nokuzivocavoca kwe-hip hinge, uqale ngamasethi ama-2 futhi ukhuphule ivolumu njengoba ugcina ukuthintana kwe-pelvic nokwehla kancane.
Bala
10-15 izikhathi
Vuka isekhondi elingu-1, Iwa imizuzwana engu-2~3
Setha
2–3 amasethi
60–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Ihlanganiswe nevolumu ye-hamstring efana nama-deadlifts
- Uma ukhalo lwakho luhlala kuphedi futhi ulawula ukwehla kwakho, khulisa inani lokuphindaphinda kuqala.
- Uma isitaki sesisindo siqhuma noma izinqe, yehlisa isisindo.
- Uma uzwa izinhlungu ezibukhali noma ukuminyanisa ngemuva kwedolo lakho, yima ngokushesha bese uhlola i-roller nobubanzi.
Imibuzo evame ukubuzwa
Ingabe izithende zakho kufanele zithinte izinqe zakho?
Ayidingeki. Uhla lwamanje olungaphezulu lungaphambi kokuba i-pelvis iphakame noma ingemuva limanzi. Gcina i-hamstrings yakho inenkontileka futhi usebenzise ububanzi obuningi ngangokunokwenzeka.
Uyini umehluko kuma-curls emilenze ehlezi?
Zombili izivivinyo ziqeqesha ukuguquguquka kwedolo, kodwa ama-engeli e-hip ahlukile, ngakho-ke ama-hamstrings azwa ubude obuhlukile nokusekelwa komshini. Ungakhetha inguqulo enethezekile nelawulekayo noma uyishintshe.
