E moe ana ma ka wāwae curls ma ka hale haʻuki, a ma ka hale

I kēia lā i ka 'atikala e kamaʻilio pū mākou e pili ana i kēia kaulana kino e like moe ana wāwae hoʻohuli akula. E like me ka rula, ka mea, o kekahi o na kumu o ke kino i mea paipai i aʻo i loko o ka hale haʻuki. Ua haawiia keia i kona kiʻekiʻe hiʻona, he piha nana i keʻano hana o keia hookoikoi.

He aha mea o ka malu o kona hiʻona?

Wahi a ka 'ikepili helu, ka mea, o ka mea e moe ana ma ka wāwae hoʻohuli akula i kekahi o ka loa punahele hoʻokō' ana me ka wahine hapalua o ka heluna kanaka. Kēia mea,ʻaʻole kahaha ko oukou naau, i haawiia i kela kaikamahine manao, e ka naita i ko lakou poe kanaka ma hope ano, a oi loa aku hoi i ka wawae, i ole wale i ke e Slim akā, kēlā. No laila, i ka papa kuhikuhiE kākauʻana i ke kau ma luna o kēia mau nāʻiʻo. No hoi, e like me ka olelo maluna, e like me ka ho okŘkohukohu mea he nui hiʻona o kekahi hale haʻuki.

I nāʻiʻo i limahana ma keia

Halala i kona mau wāwae i loko o ka supine kulana mea ku pono i ka hamstring nāʻiʻo, a me ka e oi kekahi, na hamstrings, ka semimembranosus a me ka semitendinosus. No hoi i ka busiest i piha hoʻokaʻawale kukulu hana me ka hamstring a me ka uha flexion hana o ke kuli.

Inā mākou e kamailio e pili ana i ka hanauna o ka tendons, alaila, he ua pono ke lawe i ka mooolelo i ka mea, he poe 3 ka papa kuhikuhiE nāʻiʻo:

• Biceps femoris.
• Semitendinosus.
• Semimembranosus.

I kēia lā, eia wale 2 kino, a me ka hoʻohana 'ana o nā hamstrings i loko o kā lākou aʻo. Me lakou i mea hoike, e mea hiki ke lawe i ka Lomānia traction, ma ka hamstrings mea pono e ho'ā hope o ka Hip hui, hana keia hookoikoi hou aku e like me ka kau.

pono

e waiho uha curls, e like me kēlā me kēia haʻawina, mea,ʻaʻole me kona pono. Ma keia hihia, e loaʻa i ka mea ia ia ka loa kaʻawale, a pau loa ia kālele ana ma luna o ka toning lākou kīkala, a me ka hope o nā wāwae. I ke kumukuai o 'ana i kumumanaʻo mea i keia hookoikoi hiki ke hoʻohana' ia i nā bulk a me ke ola hamstrings. hiki ke kaʻawale mai ka koena o na pros:

• Ka naau kupono o kona manaʻo.
• Aʻano o ka likeʻole.
• Ke mahuahua ma ka mana kumu i loko o nā ana hoʻohālike o ka hoʻokō 'ana i nā wāwae.

Eia hou, e like me ka hoike ma ka lehulehu poo i waena o ke kāne heluna - ia mea he hana nui workout.

I makemake kekahi makemake e olelo aku i kekahi mau olelo e pili ana ia flexion-mailaila aku wāwae mea he mea nui hoounauna, a hoakaka i ke ano o ke kaulike ma waena o mua, a hoʻi i kona mau wawae. Keia koena ua Radio ole wale nui he kūlana ma kaʻaoʻao aesthetic, akā, i kāohi, like me ka nui loa emi ka likelihood o ka hewa i hiki e kena ae e ka imbalance.

Pehea e hana i kēia hookoikoi

Inā paha e moe ana ma ka wāwae flexion, a ua manaoia kekahi o ka simplest papa, he nui e hana ana i kona mau hewa e hana ana i loko o ka wā e hiki mai ke alakai i loa kaʻawaʻawa loa hopena. Nolaila, e loa kń i ka hanana o ia mau wahi, i hiki, noonoo i ka hana ana o konaʻano hana.

Mua o nā mea a pau, ua hele mai i ka ho okŘkohukohu a me ka hoʻohana 'ana i ka malalo platen, align kona kulana ma e like me kona ulu. Mahope moe, maka ilalo, hoonoho iho la i ke kahua wāwae ma lalo o ka lei (ka hola coplanar me nā puʻupuʻu wāwae) a me ka hoʻonohonoho iā lākou i loko o laua pili ana i kekahi i kekahi. Mau noonoo E e uku ia e hōʻoia 'ia ai nā kuli i ole e kau ana mai o ka Aha, a me kona fracture i aia ma ka puhaka. Next, paa i clutching kona puhaka, a hiki i ka ho okŘkohukohu, lawelawe na lima i ka hoino aku, e kauoha ana i kona nānā aku i ke kahua, a me kaʻolu i kou ABS a me kīkala. I keia wa hoomakaukau ia no kaʻoihana welau.

wāwae curls oiai e moe ana i loko o ka ho okŘkohukohu

Once ka loiloi mua kulana ua maliuia mai, ua hoʻomaka i ka hana. No laila, mua o nā mea a pau e hana ana i ka hanu nui, a hoopaa i ka hanu, ka malama ana i ka mua'ūhā o ka Aha, a me ka ikaika ana e huki i ka lole wili e na lākou kīkala. Ma hope iho o ia mākou Exhale ka wā i hele ai i kekahi o ka loa luna 'amplitudes. Loohia lakou e kekahi mau kekona i loko o ka lālā luna kulana a me ka loa lohi, a hiki i ka lua me losing hooponopono i ka hanu, e hoʻi i ka hoʻomaka wahi. A laila 'oe i ka ia ke kaʻina hana no ka helu o ka manawa.

hana ia paena

E kiʻi i ka i kā mākou hookoia no, ka mea, ua? Aeiiaiaoaony e hoopili aku i ka keia mau rula:

• I holo manawa, e hoopaa, e hana i käna okŘkohukohu.
• I ole hihia e i lawe i kou pelvis, mai ka Aha hoaka.
• Hana wāwae hoʻohuli mai i ka manawa e like me ka mea, e kokoke loa e hele mai ma ka hui 'ana me nā lākou kīkala.
• E hoola i ka haawe ana ma luna o nā nāʻiʻo mai loa straighten i kou mau kuli ia ka mea e ma ka haahaa wahi.
• E neʻe mai e hana iki wikiwiki ma mua o ia.
• Mai kolo ke ki kala a me pelvis ma ka Aha.
• E hōʻoia i kou mau kuli i ole e kau ana mai o ka Aha.
• E'ō hope'ūhā ma hope o ka pau 'ana o kēlā me kēia kokoke loa i kahi.

E hoomanao, pololei papaia e lawe mai i kēia me ka i loko o ke alo o ka meakino a me ka moekolohe.

Kino ma ka hale

E like me ka hana pono hōʻike, i ka shapely wāwae EII ni a me ka naueue ole lākou kīkala ke hana me ka hele ana i ka hale haʻuki. A pau e pono e hana ai - i ka makemake a me ka perseverance. Eia hou, i ka luna koena unuhi ma ka hale hana o ia ka mea hiki ke hele aku oe i makemake ia, a pehea 'oe makemake. Eia hou, ka mea, ua loa kaawale.

Aia mau kino ma ka hale, i hiki ke lawe mai nānā 'ole o kou hola pae. No kekahi laʻana: lilo i pololei, a kau akula i kona mau wawae iki lehulehu ma mua o poʻohiwi pae. Lima paʻa ma luna o ke kāʻei, a me socks a me nā kuli "nana" ma kekahiʻaoʻao. Ma hope iho o ia, lohi squat like haʻahaʻa i hiki, oiai e hoʻopoina i ka mālama i kou kua i pololei a me kou mau kuli e ole buckle i kaʻaoʻao. Eia hou kekahi, ma ka lawelawe i kēia hookoikoi, e pono e hōʻoia 'ia o ka opu i retracted, a me ka lakou kikala nāʻiʻo i ke kanana nei. Sami i luna a noho-UPS e e loa smoothly.