Ama-Hamstring curls ayisisekelo sokuzivocavoca kwabasubathi nabathanda ukuqina okuhloswe ngawo ukuqinisa amandla emilenze, ukuthuthukisa ukuguquguquka, nokuvimbela ukulimala. Lo mhlahlandlela onemininingwane uzokuzulazula ngezinzuzo, amasu, namathiphu wokukhetha nokusebenzisa amathuluzi afanele ama-hamstring curls, aqinisekise ukuthi uzuza imiphumela emihle.
Okuqukethwe:
- Ayini ama-hamstring curls?
- Ukuthandwa kwama-hamstring curls
- Ingabe ama-hamstring curls akulungele?
- Ungakhetha kanjani imishini efanele yama-hamstring curls
- Ungayisebenzisa kanjani imishini yama-hamstring curls ngempumelelo
Ayini ama-hamstring curls?
Ama-Hamstring curls, awaziwa nangokuthi ama-curls emilenze, umsebenzi wokuqeqesha amandla ogxile emisipha ye-hamstring etholakala ngemuva kwethanga. Lokhu kuvivinya kungenziwa kusetshenziswa izinhlobo ezahlukene zemishini, okuhlanganisa imishini yokugoba imilenze elele, imishini yokugoqa ehlezi, ngisho nangezisindo zamahhala noma amabhande okumelana ukuze kube nendlela eguquguqukayo. Umgomo oyinhloko wama-hamstring curls ukuthuthukisa amandla nokukhuthazela kwemisipha ye-hamstring ngokugobisa idolo ngokumelene nokumelana, okubalulekile emisebenzini ehlanganisa ukugijima, ukugxuma, noma ukugijima ngebhayisikili.
Ukuthandwa kwama-hamstring curls
Ama-Hamstring curls athole ukuthandwa okukhulu kuzo zombili izilungiselelo zokuvuselela kanye nemithetho yokuqina evamile. Ikhono labo lokukhomba ama-hamstrings ngokuqondile liwenza intandokazi phakathi kwabelaphi bomzimba ezigulini ezilulama ekulimaleni kwemilenze noma ukuhlinzwa. Ezweni lokufaneleka, abasubathi nabakhi bomzimba bahlanganisa ama-hamstring curls emisebenzini yabo yosuku lomlenze ukuze baqinisekise ukuthuthukiswa kwemisipha okulinganiselwe futhi banciphise ingozi yokulimala okubangelwa ukungalingani kwemisipha. Ukuguquguquka kwama-hamstring curls, okuvumela ukuguqulwa okuhlukahlukene kanye nemishini, kunomthelela ekusetshenzisweni kwawo okusabalele kuwo wonke amazinga wokuqina nokuqeqeshwa okuhlukile.
Ingabe ama-hamstring curls akulungele?
Ama-Hamstring curls anikeza izinzuzo eziningi, awenza abe isengezo esihle kakhulu kunoma yiluphi uhlobo lokuzivocavoca. Okokuqala, baqinisa imisipha ye-hamstring, edlala indima ebalulekile ekuqiniseni amadolo nokuvimbela ukulimala. Ama-hamstrings aqinile abalulekile kubasubathi abenza imisebenzi ephezulu, njengoba besiza ukudonsa ukushaqeka futhi banciphise ubunzima emhlane ophansi. Ukwengeza, ama-hamstring curls angathuthukisa ukuguquguquka nobubanzi bokunyakaza, okunomthelela ekusebenzeni okungcono nokunciphisa ubungozi bobunzima noma izinyembezi. Ukufaka njalo ama-hamstring curls ohlelweni lwakho nakho kungasiza ekulungiseni ukungalingani kwemisipha phakathi kwama-quadriceps nama-hamstrings, okuvamile kubantu abagxila kakhulu ekuzilolongeni kwemilenze yangaphambili njengama-squats namaphaphu.
Indlela yokukhetha imishini efanele ye-hamstring curls
Ukukhetha okokusebenza okufanelekile kwama-hamstring curls kubalulekile ukuze uthole imiphumela engcono kakhulu kuyilapho unciphisa ubungozi bokulimala. Ukukhetha phakathi kwemishini nezisindo zamahhala kuncike kakhulu ezingeni lakho lokufaneleka, imigomo, kanye nezintandokazi zakho. Imishini, efana nomshini wokugoqa umlenze olele noma ohlezi, inikeza ukuzinza nokusebenzelana kwemisipha okuhlosiwe, okuyenza ifaneleke kwabasaqalayo noma leyo egxile ekuvuseleleni isimo. Izisindo zamahhala namabhendi okumelana, ngakolunye uhlangothi, adinga ukuzinzisa okwengeziwe nokuzibandakanya okubalulekile, okuhlinzeka ngokujima okuyinselele enkulu okufanelekela abantu abaphakathi nabathuthukile. Lapho ukhetha okokusebenza, cabangela izici ezifana nokulungiseka, ukunethezeka, kanye nekhono lokuthuthuka ekumelaneni njengoba amandla akho ethuthuka.
Ungayisebenzisa kanjani imishini ye-hamstring curls ngempumelelo
Ukwandisa izinzuzo ze-hamstring curls, amasu afanele kanye nefomu kubalulekile. Uma usebenzisa umshini wokugoqa umlenze, qinisekisa ukuthi ulungisa umshini ukuze ulingane nosayizi womzimba wakho, uqondanise iphoyinti le-pivot lomshini nelunga lakho ledolo. Qala ngesisindo esilinganiselwe esikuvumela ukuthi ugcwalise inombolo oyifunayo yokuphindaphinda ngefomu elihle. Gxila ekunyakazeni okunensayo, okulawulwayo, ufinyeze ngokugcwele ama-hamstrings phezulu kwe-curl futhi wehlise kancane isisindo emuva endaweni yokuqala. Uma usebenzisa izisindo zamahhala noma amabhendi okumelana, gcina umgogodla ongathathi hlangothi futhi ubandakanye umgogodla wakho kulo lonke umsebenzi ukuze usekele umhlane wakho ophansi. Kungakhathaliseki ukuthi yini imishini, gwema ukusebenzisa umfutho ukuze uphakamise isisindo, njengoba lokhu kungaholela ekulimaleni futhi kunciphise ukusebenza kahle kokuzivocavoca.
Isiphetho:
Ama-Hamstring curls awumsebenzi oguquguqukayo futhi osebenzayo wokuqinisa ingemuva lemilenze yakho, uthuthukise ukuguquguquka, nokuvikela ukulimala. Kungakhathaliseki ukuthi ungumdlali ongumakadebona noma usanda kuqala uhambo lwakho lokufaneleka, ukuhlanganisa ama-hamstring curls ohlelweni lwakho kungakunikeza izinzuzo ezibalulekile. Ngokukhetha okokusebenza okufanele futhi ugxile endleleni efanele, ungakwazi ukwandisa ukusebenza kahle kwama-hamstring curls futhi ufinyelele imigomo yakho yokufaneleka.
