5 Nau'in Hanyoyin Hamwanƙwara don starfin igharfi

Wadatacce

• Amfanin hamstring curl
• Abubuwan da za'a kiyaye
• 1. Tsayayyen ƙwanƙwasa hamstring
• 2. Zaunar da ƙwanƙwasa hamstring
• 3. Gwanin hamstring
• 4. stwanƙwasa Hamstring da ƙwallo
• 5. stwanƙwasa Hamstring tare da dumbbell
• Layin kasa
• 3 HIIT Yana Motsa Starfafa stanƙara

Styallen hanji wasu gungun tsokoki ne a bayan cinyar ka. Wadannan tsokoki sun hada da:

• karamaris
• semimembranosus
• matan aure

Wadannan tsokoki suna aiki tare don lankwasa gwiwowinka kuma suna juya cinyarka baya. Wannan yana taimaka maka tafiya, gudu, da tsalle.

Theunƙarar hamstring, wanda ake kira curl curl, motsa jiki ne wanda ke ƙarfafa ƙwanƙwasa. Ya ƙunshi lanƙwasa gwiwoyinku da matsar da dugaduganku zuwa ga duwawarku yayin da sauran jikinku ya tsaya cik.

Yawanci, ana yin motsa jiki a kan na'urar ƙwanƙwasa ƙafa. Amma idan baku da kayan motsa jiki ko membobin gidan motsa jiki, zaku iya yin wasu nau'in curls na hamstring a gida.

Wadannan bambance-bambancen ba sa bukatar komai face nauyin jikinku ko kayan aiki masu sauƙi.

Amfanin hamstring curl

Yayin da ake lanƙwasa hamstring, tsokoki na cinya naka na baya aiki don ɗaga ƙananan ƙafarka. Wannan motsi yana haifar da ƙafafunku da glute, wanda ke ƙarfafa su.

Lokacin da kake da ƙwayoyi masu ƙarfi, ba ka da saurin rauni da zafi. Wancan ne saboda ƙwanƙwashin ƙarfi mai ƙarfi na iya tsayayya da tasirin motsa jiki kuma zai iya taimakawa wajen daidaita gwiwoyinku.

Hakanan hamstring curls yana shimfiɗa quadriceps ɗinka, wanda zai iya taimakawa sauƙaƙan ƙarancin quad da ciwon baya.

Abubuwan da za'a kiyaye

Yana da mahimmanci don kiyaye baya a tsaka-tsaki yayin curls hamstring. Idan ka riƙe ƙananan baya, ƙwanƙwararka ba zai yi aiki yadda ya kamata ba. Bayanku zai yi aikin maimakon, wanda zai iya haifar da ciwon baya da rashin jin daɗi.

Don guje wa ɗaga bayanka, yi kwangilar ɓacin ranka yayin aikin. Yin kwangilar rashin lafiyar ku zai taimaka wajen daidaita kashin bayan ku. Gwiwoyinku su zama abin da kawai ke lankwasawa yayin curls na hamstring.

Hakanan yana da kyau a motsa ahankali. Ba zato ba tsammani, yin motsi yana iya haifar da rauni, don haka ya kamata a sarrafa motsinku.

Dakatar da yin curls na hamstring idan kun ji zafi a gwiwoyinku, kwatangwalo, ko baya. Mai ba da horo na mutum zai iya ba da shawarar madadin atisaye don aiki ƙafafunku cikin aminci.

1. Tsayayyen ƙwanƙwasa hamstring

Tsawan hamstring curl yana motsa jiki mai nauyi wanda zai sa ƙwayoyinku na hamstring. Motsa jiki ne mafi dacewa don haɓaka daidaituwa da ƙarfin ƙafa.

Don yin curl na tsaye na hamstring:

1. Tsaya tare da ƙafafunku faɗin faɗin hip. Sanya hannayenka a kugu ko a kan kujera don daidaitawa. Ftaura da nauyi zuwa ƙafarka ta hagu.
2. Sannu a hankali ka durƙusa gwiwowinka na dama, ka kawo diddige zuwa ga gindi. Rike cinyoyinku a layi daya.
3. Sannu ahankali kasan kafarka.
4. Kammala 12 zuwa 15 reps.
5. Maimaita tare da sauran kafa.

2. Zaunar da ƙwanƙwasa hamstring

Ana yin wannan aikin tare da ƙungiyar juriya a ƙasan ƙafafunku. Stusoshinku zasuyi aiki tuƙuru don matsar da dugaduganku game da juriya.

Don yin curl ɗin hamstring zaune:

1. Theulla iyakar rukunin juriya da abu mai ƙarfi, kamar injin motsa jiki ko kayan ɗaki. Zauna a gaban band. Sanya madauki a kusa da ɗayan dugaduganku kuma ku riƙe ƙafafunku wuri ɗaya.
2. Tanƙwara gwiwoyinka don ɗebe diddige ka, tsayawa yayin da ba za ka iya ja gaba ba.
3. Mika gwiwa don komawa matsayin farawa.
4. Kammala 12 zuwa 15 reps. Sannan a maimaita akan daya kafar.

3. Gwanin hamstring

Kamar ƙwanƙwasa hamstring zaune, fasalin mai sauƙi yana ƙara juriya ga ƙananan ƙafafunku. Wannan yana shafar damtsenku lokacin da kuka lanƙwasa gwiwoyinku.

Don yin ƙwanƙwasa ƙwanƙwasa hamstring:

1. Anara ƙarshen band ɗin juriya zuwa abu mai ƙarfi. Kwanta a kan ciki tare da ƙafafunka faɗi-faɗi dabam. Sanya bandar a kusa da diddige daya sannan ka lankwame idon sawunka.
2. Tanƙwara gwiwowin ka ka ja dunduniyar ka zuwa gindin ka, ka sa cinyar ka da cinyar ka a kan tabarmar.
3. Tsaya lokacin da baza ku iya ja gaba ba. Komawa zuwa wurin farawa.
4. Kammala 12 zuwa 15 reps.

Gwada amfani da makunnin gwagwarmaya masu nauyi yayin da kuke ƙaruwa.

A madadin, zaku iya yin curln hamstring ba tare da ƙungiyar juriya ba.

4. stwanƙwasa Hamstring da ƙwallo

Lwanƙwasa hamst tare da ƙwallo yana amfani da kwalin kwanciyar hankali don ɗaga kwankwaso da ƙafafunku daga ƙasa. Lokacin lankwasa gwiwoyinku, starjin ku zai shiga mirgine ƙwallan zuwa jikin ku.

Don yin irin wannan ƙwanƙwasa hamstring:

1. Kwanta a bayan ka. Sanya 'yan maruƙa da dugaduganku a kan ƙwallon kwanciyar hankali. Sanya ƙafafunku faɗin hip-wide baya kuma juya ƙafafunku. Sanya hannayenku a ƙasa, tafin ƙasa.
2. Motsa kwankwaso zuwa sama har sai jikinka ya miƙe. Shiga cikin farin ciki.
3. Sannu a hankali ka daga kwankwason ka kuma lankwasa gwiwoyin ka. Youraɗa dugadugan ka zuwa gindin ka, matsar da ƙwallon zuwa jikin ka har sai ƙafafun ka sun taɓa ƙwallar.
4. Mika gwiwoyinku ka rage kwankwaso ka koma bene.
5. Kammala 12 zuwa 15 reps.

Don ƙarin motsa jiki, riƙe ƙafa ɗaya a ɗaga ko ƙetare hannayenka a kirjinka.

5. stwanƙwasa Hamstring tare da dumbbell

Wannan aikin yana amfani da dumbbell don ƙara juriya tsakanin ƙafafunku. Weightarin nauyin ya ƙalubalanci hamstarku yayin da kuka ɗaga ƙafafunku na ƙasa.

Fara tare da dumbbell mai haske. Yayin da kuke ƙaruwa, zaku iya amfani da nauyi mai nauyi.

Don yin irin wannan ƙwanƙwasa hamstring:

1. Ka kwanta a kan cikin ka kuma ɗora hannunka a gabanka. Sanya dumbbell mai haske a tsakanin ƙafafunku.
2. Tanƙwara gwiwoyinka, matsar da dugaduganka zuwa ga gindi.
3. Komawa zuwa wurin farawa.
4. Kammala 12 zuwa 15 reps.

Hakanan zaka iya amfani da nauyin ƙafa a wurin dumbbell.

Layin kasa

Lyallen hamstring kyakkyawan motsa jiki ne don ƙarfafa ƙwayoyin cinya na baya, wanda zai iya rage haɗarin rauni. Kawai ka tabbata ka guji jan baya a cikin aikin.

Yi magana da mai baka sabis kafin gwada sabon motsa jiki. Idan kuna da yanayin haɗin gwiwa, ko kuma idan kuna murmurewa daga rauni, suna iya ba da shawarar madadin mafi aminci.

3 HIIT Yana Motsa Starfafa stanƙara