5 ʻano o Hamstring curls no ka ʻūhā ʻoi aku ka ikaika

Anter

• Nā pōmaikaʻi ʻo Hamstring curl
• Nā mea e noʻonoʻo ai
• 1. Kū paʻa hamstring
• 2. ʻO ka wili hamstring e noho ai
• 3. ʻO ka wili hamstring prone
• 4. Hamstring curl me kahi kinipōpō
• 5. ʻO ka hamstring curl me kahi dumbbell
• Ke laina lalo
• Nānā ʻo 3 HIIT e hoʻoikaika i nā Hamstrings

ʻO ka hamstrings kahi hui o nā mākala ma hope o kou ʻūhā. Hoʻopili kēia mauʻiʻo i:

• semitendinosus
• semimembranosus
• biceps wahine

Hana pū kēia mau mākala e kūlou i kou kuli a hoʻoneʻe i kou ʻūhā i hope. Kōkua kēia iā ʻoe e hele, holo a lele.

ʻO ka hamstring curl, i kapa ʻia hoʻi ka curl wāwae, kahi hana e hoʻoikaika ai i ka hamstrings. Pili i ke kūlou ʻana i kou mau kuli a neʻe i kou kuʻekuʻe i kou puʻupaʻa aʻo ke koena o kou kino e noho mālie.

ʻO ka maʻamau, hana ka hana ma ka mīkini curl wāwae. Akā inā ʻaʻohe ou pono hoʻoikaika kino a i ʻole he lālā hoʻoikaika kino, hiki iā ʻoe ke hana i nā curls hamstring ʻē aʻe ma ka home.

ʻAʻole koi kēia mau ʻano ʻē aʻe i ke kaupaona o kou kino a i ʻole nā ​​lakohana maʻalahi.

Nā pōmaikaʻi ʻo Hamstring curl

I ka wā o ka hamstring curl, hana kou mau pūhaka ʻūhā hope e hāpai i kou wāwae lalo. Hoʻokomo kēia neʻe i kāu hamstrings a me nā glutes, i mea e ikaika ai lākou.

Ke loaʻa iā ʻoe nā hamstrings ikaika, ʻoi aku kou maʻalahi i ka ʻeha a me ka ʻeha. ʻO ia no ka mea hiki i nā hamstrings ikaika ke kū i ka hopena o ka hoʻoikaika kino a kōkua i ka hoʻopaʻa i kou mau kuli.

Hoʻolahalaha pū nā hamstring curls i kāu quadriceps, hiki ke kōkua i ka hōʻoluʻolu i ka paʻa ʻana o ka quad a me ka ʻeha hope.

Nā mea e noʻonoʻo ai

He mea nui e mālama i kou kua i ka wā kūleʻa i ka wā o ka hamstring curls. Inā hoʻopaʻa ʻoe i kou kua i lalo, ʻaʻole e holo pono kāu hamstrings. E hana ana kou kua i ka hana ma kahi o, kahi e kumu ai i ka ʻeha o ke kua a me ka hōʻoluʻolu ʻole.

I mea e pale ai i kou kua, e hoʻopaʻa i kāu abs i ka wā hoʻoikaika. ʻO ka hana kuikahi ʻana i kou abs e kōkua i ka hoʻokūpaʻa i kou iwi kuamoʻo. ʻO kou mau kuli wale nō ka mea kūlou i ka wā o ka hamstring curls.

ʻOi aku ka maikaʻi o ka neʻe lohi. Hiki i nā neʻe ʻana ke hele a hōʻeha i ke ʻeha, no laila e kaohi ʻia kāu neʻe ʻana.

E hōʻoki i ka hana ʻana i nā curls hamstring inā ʻike ʻoe i ka ʻeha ma kou mau kuli, pūhaka, a i hope paha. Hiki i kahi mea hoʻomaʻamaʻa pilikino ke ʻōlelo i nā ʻano hana ʻē aʻe e hana palekana i kou mau wāwae.

1. Kū paʻa hamstring

ʻO ka curl hamstring curl kahi hana hoʻoikaika kino e kani ai kou mau mākala hamstring. He hana kūpono no ka hoʻomaikaʻi ʻana i ke kaulike a me ka ikaika o ka wāwae.

E hana i kahi kuʻi hamstring kū:

1. Kū me kou wāwae i ka laulā ākea. E kau i kou mau lima ma kou pūhaka a i ʻole kahi noho no ke kaulike. E hoʻohuli i kou kaumaha ma kou wāwae hema.
2. E pelu mālie i kou kuli ʻākau, e lawe ana i kou kuʻekuʻe i kāu puʻupuʻu. E mālama i kou mau ʻūhā i ka like.
3. E hoʻolohi mālie i kou wāwae.
4. Hoʻopiha i ka 12 i ka 15 reps.
5. E hana hou me ka wāwae ʻē aʻe.

2. ʻO ka wili hamstring e noho ai

Hana ʻia kēia hoʻoikaika me ke kaʻe kūʻē a puni kou mau wāwae lalo. E hana ikaika loa kāu hamstrings e neʻe i kou kuʻekuʻe wāwae i ke kūʻē ʻana.

E hana i kahi wili hamstring e noho ana:

1. E hoʻopaʻa i nā wēlau o ke kaʻe kūʻē i kahi mea paʻa, e like me ka mīkini hoʻoikaika a i ʻole ʻāpana o nā lako. Noho i mua o ke kāʻei. E hoʻopuni i kahi loop ma kahi o kou kuʻekuʻe wāwae a mālama i kou mau wāwae.
2. Kulou kou kuli e huki i kou kuʻekuʻe i hope, e kū ana ke hiki ʻole iā ʻoe ke huki hou.
3. E hoʻolōʻihi i kou kuli e hoʻi i kahi hoʻomaka.
4. Hoʻopiha i ka 12 i ka 15 reps. A laila e hana hou i ka wāwae ʻē aʻe.

3. ʻO ka wili hamstring prone

E like me ka curl hamstring e noho ana, hoʻohui ka mana prone i ka pale ʻana i kou mau wāwae haʻahaʻa. Hoʻopili kēia i kāu mau hamstrings ke kūlou ʻoe i kou mau kuli.

E hana i kahi curl hamstring prone:

1. Heleuma i nā wēlau o ke kāʻei kūpale i kahi mea paʻa. E moe i lalo i kou ʻōpū me kou mau wāwae i ka laulā ākea. E kau i ke kāʻei a puni kahi kuʻekuʻe wāwae a wili i kou kuʻekuʻe wāwae.
2. Kulou kou kuli e huki i kou kuʻekuʻe i kou puʻupaʻa, e mālama ana i kou mau ʻūhā a me kou pūhaka ma ka moena.
3. Kū i ka wā ʻaʻole hiki iā ʻoe ke huki hou. E hoʻi i kahi hoʻomaka.
4. Hoʻopiha i ka 12 i ka 15 reps.

E hoʻāʻo i ka hoʻohana ʻana i nā kāʻei ʻoi aku ka ikaika i kou ikaika.

ʻOkoʻa, hiki iā ʻoe ke hana i ka curl hamstring prone me ka ʻole o ka pae kūʻē.

4. Hamstring curl me kahi kinipōpō

Hoʻohana ka curl hamstring me kahi kinipōpō i kahi pōpō kūpaʻa e hāpai i kou pūhaka a me nā wāwae mai ka papahele. Ke kūlou ʻana i kou mau kuli, e hoʻopili ana kāu mau hamstrings e ʻolokaʻa i ke kinipōpō i kou kino.

E hana i kēia ʻano o ka hamstring curl:

1. Moe i kou kua. E kau i kāu mau bipi keiki a me nā kuʻekuʻe wāwae ma kahi pōpō paʻa. E kau i kou mau wāwae i ka laulā ākea a wili i kou kuʻekuʻe wāwae. E kau i kou mau lima i ka papahele, nā poho lima i lalo.
2. E hoʻoneʻe i kou pūhaka i luna a kū pololei kou kino. Hoʻopili i kāu glutes.
3. Hāpai mālie i kou hiʻupuʻu a kulou i kou mau kuli. E huki i kou kuʻekuʻe wāwae i kāu mau kī, e neʻe ana i ka pōpō i kou kino a hiki i ka pā o kou mau wāwae e hoʻopili i ka pōpō.
4. E hoʻolōʻihi i kou mau kuli a hoʻohaʻahaʻa i kou pūhaka a hoʻi i ka papahele.
5. Hoʻopiha i ka 12 i ka 15 reps.

No kahi hoʻolālā i hoʻohui ʻia, mālama i hoʻokahi wāwae i hāpai ʻia a i ʻole keʻa i kou mau lima ma kou umauma.

5. ʻO ka hamstring curl me kahi dumbbell

Hoʻohana kēia hana i kahi dumbbell e hoʻohui i ke kūpaʻa ma waena o kou mau wāwae. Hōʻalo ke kaupaona keu i kāu hamstrings ke hāpai ʻoe i kou mau wāwae lalo.

E hoʻomaka me kahi dumbbell māmā. Ke ikaika nei ʻoe, hiki iā ʻoe ke hoʻohana i kahi kaumaha kaumaha.

E hana i kēia ʻano o ka hamstring curl:

1. E moe i lalo i kou ʻōpū a pelu i kou mau lima i mua ou. E hoʻokau i kahi dumbbell māmā ma waena o kou mau wāwae.
2. Kulou kou mau kuli, neʻe i kou kuʻekuʻe i kou puʻupuʻu.
3. E hoʻi i kahi hoʻomaka.
4. Hoʻopiha i ka 12 i ka 15 reps.

Hiki iā ʻoe ke hoʻohana i nā kaupaona wāwae ma kahi o kahi dumbbell.

Ke laina lalo

ʻO ka hamstring curl kahi hana hoʻoikaika maikaʻi loa no ka hoʻoikaika ʻana i nā mākala o kou ʻūhā hope, i hiki ai ke hōʻemi i kou makaʻi o ka ʻeha. E hōʻoia wale nō e hōʻalo i ka hoʻopaʻa ʻana i kou kua i ke kaʻina.

E kamaʻilio me kāu kauka olakino ma mua o ka hoʻāʻo ʻana i kahi hoʻoikaika hou. Inā loaʻa iā ʻoe kahi kūlana hui, a inā ʻoe e hoʻōla nei mai kahi ʻeha, ʻōlelo paha lākou i nā ala ʻē aʻe i ʻoi aku ka palekana.

Nānā ʻo 3 HIIT e hoʻoikaika i nā Hamstrings