NORDIC HAMSTRING CURL
I-Nordic hamstring curl ayiwona ukuzivocavoca lapho ubambelela khona kuze kube sekugcineni bese uyagoqa, kodwa kunalokho kuwukuzivivinya kwe-eccentric lapho wehlisa khona kancane isigaba esilawulekayo ngenkathi ugcina i-torso namathanga akho emgqeni owodwa.
I-Nordic curl iqeqesha amandla aqinile ama-hamstrings ngokukhiya amaqakala futhi yehlise wonke umzimba phambili emadolweni. Kuyinto evamile ukuthi ibe namandla kakhulu futhi kube nzima ukuyilawula kusukela ekuqaleni kuya ekugcineni. Sebenzisa amahange avikelekile namaphedi amadolo awugqinsi, futhi kancane kancane wandise ububanzi ngokusebenzisa amabhande, izisekelo eziphakeme, nokubamba izandla.
- Imisipha eyinhloko
- Ama-Hamstrings
- Imisipha esekelayo
- Gluteus maximus, gastrocnemius, core
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- I-Eccentric knee egoba
Ingabe kufanele ngehle kusukela ekuqaleni?
Cha. Iningi liqala ngebanga elifushane. Khulisa kancane kancane izinga ongagcina ngalo ukuqondanisa nokwehla okungenani imizuzwana emi-3.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola amahange eqakala namaphedi amadolo
Ihlola ukuthi ingabe amaphedi ebhentshi laseNordic noma amahange asindayo ahlinzeka ngokusekelwa okuvikelekile kweqakala. Sebenzisa amaphedi awugqinsi ukuze ugweme ukucindezela ama-kneecaps akho.
- 2
Dala umugqa osuka ekhanda uye emadolweni
Qinisa ama-hips akho, wehlise izimbambo zakho, futhi ugcine i-torso namathanga akho eduze komugqa oqondile. Gcina amaqakala akho eqinile futhi izandla zakho zilungele ukwamukela phambi kwakho.
- 3
Yehlisa kancane uye phambili ngama-hamstrings
Nxilisa umzimba wakho wonke phambili, uguqe ngamadolo akho, imizuzwana emi-3 ukuya kwemi-5. Bamba okuningi ngangokunokwenzeka kuze kube yilapho izinqulu zakho ziwela emuva noma i-back back igoba.
- 4
Yithathe ngesandla bese ubuya ngokuphepha
Beka isandla sakho phansi noma ukwesekwa okuphezulu ekugcineni kokulawula ukuze unciphise umthelela. Phusha kancane ukuze ubuyele endaweni yokuqala, kodwa ungaphoqi ukuphakama usebenzisa ama-hamstrings akho kuphela.
ONE LONG LINE
Uma izinqulu zigoqiwe, izimfuno ze-eccentric kuma-hamstrings ziyancipha kakhulu.
Uma ukhathala kakhulu, maningi amathuba okuba ubuyisele i-pelvis yakho emuva futhi ugobe umzimba wakho ongaphezulu. Cindezela okhalweni lwakho bese ucabanga ngezindlebe, amahlombe, ukhalo, namadolo anyakaza ndawonye.
Iphuzu lapho ukuqondanisa kuphulwa khona lisebangeni lokulawula. Kubaluleke kakhulu ukubamba kancane kuze kube ngaphambi nje kokwehla uye phansi.
Iphuzu elibalulekile: Indlela ongayisebenzisa njengamanje: "Ncika emadolweni akho uye ekhanda lakho sengathi udlala umdlalo."
ASSIST THE RANGE
Ibhendi nokuphumula okuphezulu kuyizindlela ezisemthethweni zokuhlehla zokulungisa amandla e-eccentric
Uma ubeka isekelo endaweni ephakeme yesifuba, ungayithola ngesandla sakho ebangeni elifushane, futhi ibhande elimiswe phezulu liyasiza njengoba uya phansi.
Ukuze unciphise ubuhlungu obuzumayo bemisipha, qala ngamasethi ambalwa nokuphindaphinda. Khulisa ububanzi kancane kancane njengoba kugcinwa isikhathi sokulawula.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Gonga izinqulu zakho emuva naphansi
- Lokho okubonayo
- I-pelvis iwela ngemuva kwamadolo futhi umzimba ongaphezulu kuphela ogobele phambili.
- Imbangela engaba khona
- Ibanga lamanje linzima kakhulu noma ukukhiya kwe-torso kukhululekile.
- Indlela yokulungisa
- Sebenzisa ibhendi noma ukuphumula okuphezulu bese ubuyela kububanzi obufushane lapho kugcinwa khona umugqa owodwa.
Ukuwa phansi ngaphandle kokulawula
- Lokho okubonayo
- Ijubane liyakhula kusukela ekuqaleni futhi uthola umthelela omkhulu ngezihlakala namahlombe akho.
- Imbangela engaba khona
- Ibanga elibekwe phambili ngaphezu kwamandla e-eccentric.
- Indlela yokulungisa
- Gcina izandla zakho zilungele ukwamukela nokunciphisa inombolo nohlu lokuphindaphinda ukuze uqinisekise ukwehla okungenani kwamasekhondi angu-3.
Ukusebenzisa amahange angazinzile
- Lokho okubonayo
- I-ankle anchor inyakaza noma ingcindezi igxile ohlangothini olulodwa.
- Imbangela engaba khona
- Ivikelwe okwesikhashana kusetshenziswa kuphela isisindo sefenisha noma umsizi.
- Indlela yokulungisa
- Sebenzisa okokusebenza okuzinikele kuphela noma amahange avikelekile futhi uhlole amandla awo ngaphambi kokuqala.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umshini Wokugoqa Umlenze
Funda ukugoba nokwehlisa amadolo okulawulwayo.
I-High Stand Nordic
Itholwe ngesandla ebangeni elifushane le-eccentric.
Ibhendi Yokusiza iNordic
Yehlisa umthwalo kulo lonke uhla ukuze kugcinwe ukuqondanisa.
I-Eccentric Nordic Curl
Yehla ungasizwanga futhi ubuye ngokuphepha ngesandla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ubuhlungu bemisipha obuqinile bungase buvele, ngakho-ke qala ngamavolumu aphansi futhi ucabangele ukukhathala okuphelele kwe-hamstring, ikakhulukazi ngezinsuku ezinjengokuqeqeshwa kokugijima/ukugijima.
Inani
3-6 izikhathi
3~5 imizuzwana eccentric, buyela esandleni
Isethi
2–3 amasethi
2–3 imizuzu yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Ekuqaleni kanye ngesonto
- Uma umugqa owodwa nesikhathi se-eccentric kugcinwa, khulisa ububanzi kuqala.
- Khulisa usizo njengoba ijubane lakho lokuwa likhuphuka noma izinqe zakho ziwa.
- Ungenzi uma unobuhlungu obukhulu be-hamstring noma ukulimala kwakamuva ngaphandle kohlelo lokubuyisela oluchwepheshile.
Imibuzo evame ukubuzwa
Ingabe ukunyakaza okukhuphukayo kufanele kwenziwe ngama-hamstrings nawo?
Ekuqaleni ungabuyela ekusebenziseni izandla zakho noma ibhande. Ukwenza i-eccentric yehlise umgomo wakho oyinhloko kuzonciphisa ukwehluleka okungadingekile namajaqamba.
Ingabe ivimbela ukulimala komsipha?
Ucwaningo lubike amazinga okulimala ancishisiwe uma efakwe ezinhlelweni zokuvimbela ezemidlalo, kodwa akukho ukujima okukodwa okuvimbela konke ukulimala. Cabangela inhlanganisela yokulayisha okuqhubekayo nokuqeqeshwa kwezemidlalo kwangempela.
