Ikaika a maʻalahi: Hamstring Exercises no nā Wahine

Anter

• No ke aha he mea nui kāu Hamstrings
• Make loa
• Alahaka wāwae wāwae
• Pākuʻi pahu
• ʻO Deadlift ka wāwae hoʻokahi
• Wili Lele Waha Moe
• ʻO Sumo Deadlift
• Lawe ʻia
• Nānā ʻo 3 HIIT e hoʻoikaika i nā Hamstrings

ʻO nā mākala ikaika ʻekolu e holo ana i hope o kou ʻūhā ʻo ka semitendinosus, semimembranosus, a me nā bicep femoris. ʻO ka hui pū ʻana, ʻike ʻia kēia mau mākala ma ke ʻano he hamstrings.

ʻO ka hamstring ke kuleana no ka hana kuli kūpono, a hoʻohana ʻia i nā mea āpau i kou ola i kēlā me kēia lā i nā neʻe e like me ka hele ʻana, ke kuʻi ʻana, a me ka piʻi ʻana i nā ʻanuʻu. Inā paha e hana nui ʻoe i kēia manawa a makemake e hoʻomaikaʻi i ka ikaika, a i ʻole inā ʻoe e hoʻomaka i ka hoʻoikaika kino a makemake e kani i luna, e hoʻomaka kēia mau neʻe hamstring.

No ke aha he mea nui kāu Hamstrings

ʻO kekahi o nā hana nui o ka hamstrings ke kūlou ʻana i kou kuli, no laila ʻaʻole ia he mea e kahaha ai ʻo ka hamstrings nāwaliwali kekahi o nā kumu nui o nā ʻeha o ke kuli. Wahi a ka American Academy of Orthopedic Surgeons, ʻelua a 10 mau manawa ka nui o nā wahine e kū i ka ʻeha ligament kuli, e like me ka waimaka cruciate ligament (ACL) ma mua o nā kāne.

ʻO kekahi kumu no ka mea ʻoi aku ka ikaika o nā mākala o nā wahine i mua o ka ʻūhā (quadriceps) ma mua o nā mākala hamstring hope. Hiki i kēia kaulike ʻole ke alakaʻi i ka ʻeha. Hiki i nā hamstrings nāwaliwali ke alakaʻi i kahi kūlana i ʻike ʻia ʻo ke kuli o ka runner (patellofemoral pain syndrome). ʻO kēia kūlana ʻeha ka hōʻeha holo pinepine ʻana, e hopena ai i ka mumū a me ka ʻeha a puni ka kneecap.

ʻOiaʻiʻo, ʻo kou kino kahi ʻōnaehana pili pili. ʻOi aku ka hopena o nā mākala palupalu ma mua o kou mau kuli a me kou pūhaka. Ua hoʻopili ʻia nā hamstrings nāwaliwali i nā mea āpau mai ke kūlana maikaʻi ʻole e hoʻohaʻahaʻa i ke kua o ke kua. ʻO ke kino kaulike e hoʻopili ana i nā hamstrings ikaika ʻo ia hoʻi hiki iā ʻoe ke holo wikiwiki, lele kiʻekiʻe, a hana i nā neʻe pahū e like me nā squats lele. A i ʻole alualu wale i kāu ʻōpio me ke kaniʻuhū ʻole.

ʻAʻole e haʻi ʻia, hana nā hamstrings ikaika i nā wāwae uʻi. ʻO nā hamstrings i hoʻomaʻamaʻa maikaʻi ke nānā aku i ka nani a me ka moekolohe i nā pulu liʻiliʻi, ka palule, a i ʻole ka lole ʻauʻau kauila.

No ka loaʻa ʻana o ka mea nui loa o kāu mau hana hamstring, makemake ʻoe e hoʻomaʻamaʻa i nā ʻano neʻe like ʻole. Hele mai kahi neʻe hamstring mai ka pūhaka, a ʻo kekahi poʻe mai nā kuli. Mai hana wale i kahi neʻe hoʻokahi a pinepine. ʻO ka hoʻomaʻamaʻa ʻana i ka hamstring ma nā ʻano like ʻole e loaʻa nā hopena maikaʻi, wikiwiki.

Make loa

1. Kū me kou wāwae i ka laulā ākea. E hoʻopaʻa i kahi barela i mua o kou mau ʻūhā me kou mau lima pololei.


2. Hinge i mua ma nā pūhaka a kū i kou puʻu i kou kū pololei ʻana i kou kua.


3. Me kahi kūlou iki i kou mau kuli, lawe mai i ka barbel i ka papahele.


4. I ka manawa i hōʻea ai ka barbell i kahi i kūlou ai kou mau kuli, a i ʻole like kou kino me ka papahele, e hoʻohana i kou pūhaka e hoʻi i hope i ke kūlana kū.


5. Hana i 2 a i ʻole 3 set o 10 a 15 mau hana hou.

Alahaka wāwae wāwae

1. Moe i ka papahele a kau i ka kuʻekuʻe wāwae o hoʻokahi wāwae ma ka lihi o ke keʻena no laila e hoʻonui ka wāwae o kou wāwae ma mua o ka 90-kekona.


2. E hoʻolōʻihi i ka wāwae ʻē aʻe i luna. E hoʻokeke i ka kuʻekuʻe wāwae ma luna o ka pākeke a hāpai i kou pūhaka i ka honua.


3. E hoʻohaʻahaʻa i kou pūhaka i lalo no hoʻokahi rep.


4. Hana i nā seti 2 a 3 paha o 10 i 15 mau hana hou ma kēlā me kēia ʻaoʻao.

Pae holomua: Hiki iā ʻoe ke hoʻoikaika i kēia neʻe ʻana ma ke kau ʻana i kahi barela a i ʻole ka pā kaupaona ma kou pūhaka.

Pākuʻi pahu

1. Kū i mua o ka pā, kahi noho, a pahu paha 16 a 25 paha mau ʻīniha mai ka honua aku.


2. Kū kū i mua o ka pahu me kahi kū ākea ākea a kuhikuhi aku kou manamana wāwae.


3. Ke paʻa nei i kahi barell i kaupaona ʻia i mua o kou umauma a mālama pono i kou kua, e hoʻohaʻahaʻa i kahi squat a hiki i ka pā ʻana o kāu luʻu i luna. Hoʻi i ke kū ʻana. Mai hoʻokuʻu i kou mau kuli i luna o nā manamana wāwae.


4. Hoʻokahi squat kahi rep hoʻokahi. Hana i 10 i 15 mau māka 2 a 3 mau manawa.

ʻO Deadlift ka wāwae hoʻokahi

Ke hana nei ʻoe i kēia neʻe, e hoʻomanaʻo e mālama i kou kua i pololei a kaʻapuni mai ka uha.

1. E paʻa ana i ka barbel a i ʻole kettlebell i hoʻokahi lima, hinge i mua ma ka ʻūhā, i ka manawa like e hoʻolōʻihi i ka ʻaoʻao ʻē aʻe ma hope ou.


2. E mālama pololei i kou kua a e hoʻohaʻahaʻa i kou kino a kūlike kou wāwae i ka papahele. Inā he pilikia ke kaulike hiki iā ʻoe ke mālama i ka manamana wāwae o kou wāwae hope i ka papahele.


3. Hoʻi i ke kū ʻana.


4. Hana i nā seti 2 a 3 paha o 10 i 15 mau hana hou ma kēlā me kēia ʻaoʻao.

Wili Lele Waha Moe

ʻOi aku ka maikaʻi o kēia neʻe neʻe ʻana no ka mea hoʻokaʻawale loa ia i ka hamstring. Ke hoʻopau nei i kēia neʻe, e nānā pono i ka kaohi ʻana i ka neʻe a hele me ka lohi e hiki ai, no ka mea ʻaʻole ʻoe makemake e hoʻohana i ka inertia e hoʻoneʻe i nā kaupaona i kou wili ʻana i kou mau wāwae kokoke i kou hope.

ʻO Sumo Deadlift

1. Lawe kēia neʻe make i ke kaomi i kou kua i lalo ma ke kau ʻana i kou mau wāwae. E hoʻomaka me ka lawe ʻana i kahi kūlana ākea loa.


2. Lean i lalo a lālau i ka barbel (mālama pono i kou mau lima ma lalo o kou poʻohiwi a ākea kou mau wāwae, ʻaʻole kou paʻa).


3. Kūlou i kou mau kuli, hoʻolei i kou puʻupaʻa i kou hāpai ʻana i luna, e hoʻokele ana i lalo i kou mau wāwae. E hoʻi iki i ka wā e lawe i kou mau lima a me ka pahu i ka pae-pae.


4. Hoʻomaha, a laila hoʻihoʻi lohi i ka pahu i ka papahele ma ke kūlou ʻana i nā pūhaka.

Lawe ʻia

Inā he ʻaaleʻa ʻoe e nānā ana e hoʻomaikaʻi i kou hoʻoikaika kino, a i ʻole makemake wale i nā wīwī, i nā wāwae ikaika, e kōkua kēia mau hoʻoikaika hoʻoikaika ʻana iā ʻoe e kani a hoʻolōʻihi i kou mauʻiʻo. ʻO nā mākala e hana i kāu hamstring kahi kī nui o ka hana kuli a me ka wāwae. E hoʻomaikaʻi i ka ikaika a me ka maʻalahi o kēlā hui muscle a maikaʻi ʻoe i kāu ala i ke olakino holoʻokoʻa holoʻokoʻa.

A e, ʻaʻole ʻeha ka loaʻa ʻana o nā wāwae nani!

Nānā ʻo 3 HIIT e hoʻoikaika i nā Hamstrings