Kamaʻilio Trainer: He aha ke ʻano hoʻoikaika kino maikaʻi loa no nā Hamstrings i hoʻopaʻa ʻia?

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Hāʻawi ʻo Bravolebrity Courtney Paul, mea hoʻomaʻamaʻa pilikino pilikino a mea hoʻokumu o CPXperience, i kāna no-B.S. nā pane i kāu mau nīnau hoʻoikaika kino āpau ma ke ʻāpana o kā mākou papahana "Trainer Talk". I kēia pule: he aha ka neʻe hope loa no nā hamstrings i kālai ʻia? (A inā ʻaʻole ʻoe i poina, e nānā i nā hoʻomaʻamaʻa maikaʻi loa a Paul no kahi kī paʻa.)

Wahi a Paul, ʻo ka neʻe hoʻokahi āu e pono ai no kahi hamstrings i kālai ʻia ʻo ia ke ala make. Eia ke kumu: E hoʻonui ʻoe i ka mākala i kou hoʻohaʻahaʻa ʻana i ka ʻāpana eccentric o ka neʻe ʻana, a e loaʻa nō hoʻi iā ʻoe ka palena ʻoi loa ke kaomi ʻoe i kāu waiwai pio a me nā ʻūhā e hāpai ana iā ʻoe iho e kū no ka hapa concentric o ka neʻe. Hoʻopiʻi ka deadlift i kāu mau glutes, no laila e hāʻawi iā ʻoe i ka wehewehe kuko i waena o kāu waiwai pio a me hope o nā ʻūhā. (Inā pili ʻoe i kēlā kino haʻahaʻa i hoʻohaʻahaʻa ʻia, makemake ʻoe e hoʻāʻo i kēia mau wāwae a me ka pōʻai kaapuni e hiki mai ana, e hoʻopili ana me nā lunges, nā squats, a me nā mea hou aʻe e kōkua iā ʻoe e hoʻouka i ka momona a kūkulu i nā mākala koʻikoʻi e hōʻemi i ka helehelena o cellulite. .)

Eia pehea e hana ai:

A. Kū i ka paʻa ʻana o nā dumbbells (hoʻomaka me kahi set 8-a 15 paona), nā lima e kau ana i mua o nā ʻūhā, nā lima e kū pono ana, nā wāwae ka laulā ākea a kūlou nā kuli. E kaomi i nā piko poʻohiwi i lalo a hui pū me aelike me ka abs, e lawe ana i ka iwi kuamoo i kahi kūlike ʻole.

B. Ke kūlou iki ʻana o nā kuli, me ke kua a me nā lima i pololei, e wili i mua ma nā pūhaka a ʻike ʻoe i kahi ʻano koʻikoʻi i kāu mau hamstrings.

C. E hoʻokaʻawale i kou ʻāʻī a me kou ʻāʻī, i kou hele pololei ʻana i kahi kūlana kū (ʻaʻole e neʻe i kou mau wāwae) a hana hou.

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