Maikaʻi hoʻokaʻawale kino - uha mua mailaila aku i loko o ka ho okŘkohukohu, e like me ka pono me ka wāwae hoʻohuli

Ma waho aʻeo ia kumu aʻo papahana no na wawae, a loaʻa squats me ka barbell, kino poe hana hale i hana a me nā kino no ka wāwae. Ma keia lumi, aia nō he wahi lihi iki o ka manawa kūpono. He nui Oko e kiʻi wawae, a he luawai e EII ni koko i na nāʻiʻo i hoʻokō '.

Like maikai hō'īpale kekahi pūʻulu o nāʻiʻo kino no na wawae i ke hoʻohana 'ia ma o ka ho okŘkohukohu wāwae mailaila aku a me ka flexion ma luna o nā hamstrings. Eia hou, ka mea hiki ke hoʻohana 'like me ka mehana-i mua o ka haawe kaumaha ma luna o nā wāwae eʻole hui nā palapū a me Muscle waimaka. E hoi kakou i kela mea keia mea o lakou.

Uha mua palena manawa i loko o ka ho okŘkohukohu

Aie i ka mea i ka ho okŘkohukohu e leie aku kekahi i pololei ka pāʻana i ka haawe pae, keia hookoikoi mea mahalo i waena o nā kānaka a me nā wāhine.

Ka Manaÿo Hou wāwae i loko o ka ho okŘkohukohu i ke komo i loko o ka polokalamu aʻo koke ma hope o squats barbell - he kaʻina, e hoʻonui aku i ke koko a hiki i ka quadriceps, a e hoʻonui i ka hohola ana o ke Muscle fascia, a, me, hoonui Muscle nui ia lakou iho.

Pehea e hana hoʻopaneʻe?

Mua o nā mea a pau ia mea e pono ke hoonoho i ka pae'ōnaehana lima okŘkohukohu ma lalo o kona mau wāwae lōʻihi. Wawae e hoopa aku i ka mea e paʻa ai lalo kanaka aʻo i loko o ka wahi o ka wāwae, a me nā luna e paʻa ai e e pono ma lalo o nā kuli. Wale i loko o ia ka palena manawa no ka wāwae i loko o ka ho okŘkohukohu, e, e hanaʻia i loko o ka technically pololei.

Mai ka hana mea e hoonui i ke koko inflow i na nāʻiʻo ma hope o E ke hana kaumaha squat hoounauna like penei:

- Ke hookokoke mua hiki ke hana no ka 15 Rep;

- hana uha mua mailaila aku e noho ana i loko o ka lua o ka hoʻokokoke mea pono ke hoʻonui i ka kaumaha ma 15-20% a me ka hana ma kahi o 12 repetitions;

- hoʻokō i ke kolu o ka hoea mai, hoonui i ka haawe ana ma kekahi 15-20%, ho'āʻo e hana i ka hoʻokō 'ana i 10 mau manawa;

- hope ha kokoke mea e hoʻomaka me ka hoʻoulu i ke kaumaha hookiekie ae ma kekahi 15-20%. E ho'āʻo i ka e i ka uha mua mailaila aku e noho ana i loko o ka ho okŘkohukohu pono 8 manawa (repetitions). Koke ma hope ia, emi ka haawe e 25-30% a me ka hana 'oe a i kā mākou helu o ka manawa. A laila, wehe i 25-30% oi ke kaupaonaʻana, a hou holo i ka i kā mākou helu o repetitions. A laila, otdyshites no 15-20 kekona, emi ka haawe ana i ka mea hookahi uku o ka uku hoopanee, a e i ka i kā mākou helu o repetitions.

Ma hope o ia i ka hana ana mailaila aku wāwae e e noho ana sposobtsovavat i quads e wale "puhi". Kēia e hōʻike mai i ka pololei hana a me ka mea i loko o kou wāwae nāʻiʻo he nui nui o ke koko i loaa mai. Manawa a hiki i keia helu nui o ka mahuaola a me nā minelala hao, e hele aku ma luna o quads, a e hoʻonui i oi kokololio ke ola, e like me kā lākou ulu ana i loko o ka nui.

Ke kāohi o nā wāwae i loko o ka ho okŘkohukohu

Inā 'oe makemake e noiʻi i qualitatively a ana hoʻomohala i nā hamstrings, me ka hoʻokō' ana i ka wāwae flexion i loko o ka ho okŘkohukohu, wale hiki ole ke hana. Inā hana pono, ka mea e kōkuaʻoe e hana mai kaʻoi loa keia mau Muscle pae.

Ka polokalamu aʻo E e komo pu ma waena o squats a zhimom kapuai , a me ka make, e huki like, a e i ka i kā mākou maikaʻi kēia hopena o ka hoʻokō '.

Pehea e hana flexion?

Iloko o ka wa hoomakaukau ia no ka hoʻokō 'e pono kele i ka ho okŘkohukohu, e pono i kou mea kiko'î. I ka manawa o ka hana repetitions kuli e moe ma ka lihi o ka Aha, akā, 'aʻole aole hoi e kulou a noho hoomaha kela kanaka e ku e ia ia. E hookomo oe e paʻa ai e hele mai i loko o hui 'ana me ka uha mua ma lalo o ka bipi Muscle i na ligaments, pela pale pilikino poino.

No ka mea, i kā mākou stress i loko o nā hamstrings, e hiki ke hana i kēia hookoikoi like penei:

- e i mua e hoʻokokoke i ka malamalama kaumaha ma 15 repetitions;

- laila, hoʻonui i ka haawe ai ia oe e hiki ke hana ma kahi o 12 repetitions;

- Na kēia mau hoʻokokoke mai e pono e hana i kekahi pyramid. E hoomahuahua oe i ke kaumaha a hiki i kēia, no laila, ia oe ke pono, a me ka piha huahelu e hana 8 manawa. A laila,'ōlelo huna 20-25%, a e 6-8 manawa hou aku. Ma hope iho o ia, no hoohuli ia nā mea a pau e 20-25%, a e i ka i kā mākou helu o ka manawa.

Hope ana keia hookoikoi ka mea, ua pono e huki i kekahi wahi hamstrings, e hoʻonānea na nāʻiʻo ukana. E hana i kēia, a me ka uuku kaumaha oe ke huki i ka make. I ka holomua o keia hui malu pu ana i loko o nā nāʻiʻo, e hana nui hou, pili no i ka maikai hana ka leo a me ka kona muscular fascia.

Hooko o ka palena manawa a me ka flexion i loko o ka superset

Inā 'oe i hana koke i ka mea kaumaha e hoohana i na wawae, a makemake i ka haawi aku i ka haawe hope ma na nāʻiʻo, e mea hiki ke e mailaila aku a me ka uha mua flexion superset.

Ma keia ho okŘkohukohu, e kōkuaʻoe. Flexion-palena manawa wāwae hiki ke hana ia penei: ma hope o ka kekahi kokoke i ka puka koke i ka manaʻo o ka mea kokoke loa i kahi o kekahi hookoikoi. No ka laʻana, ma hope o ka hele wāwae hoʻopaneʻei ka palena manawa me ka koena hana kokoke i anuenue. Pela ia mea hiki ke hoʻohana i ka ka mua a me ka lua o ka wahi i puhi ai i ho'ākāka 'ia ma luna, a e ho'āʻo a me ka hana panina: ka mua hoʻokokoke ma 12-15 olelo, e ka lua a me ke kolu - 10-12, ha 8-10, alternating kino o anuenue a me ka uha mua mailaila aku.

na hewa

Pinepine, i ka wa hana i na kino ma laila nō nā kēia ka wahaheʻe:

- improperly kele pūnaewele okŘkohukohu, oa ma mua hana kokoke beginners poina eʻohi i ka mea e pono kiko'î a no ka mea, e ulu. Kēia hewa Hoʻoweliweli 'o ia i kona mau nā palapū;

- i hoao e hookupaa aku i ka haawe ana, i mea oi ma mua o hiki e ka 'âlapa. I ka alualu o ka holomua e ole hoʻopoina i ka pololeiʻoki lāʻau lapaʻauʻano hana pono ia ma luna o ka wahi mua. He nui loa ke kaupaona oe hiki ole ke hana i ka loa a me ka technically pololei ikaika hawewe, e like me ke kālele ana, a kaʻawale i ka haawe ana ma ka pololei pūʻulu o nāʻiʻo.

A pau kēia mau kino i technically pololei, ka hoʻohana 'ana i nā' ana i kūpono i ho'ākāka 'ia i loko o ka pauku, e hiki ke loaʻa iā maikaʻi i nā hualoaʻa ma ka kumu o squat, Aha wāwae, e like me ka haawi aku i ka oi maikai a me ka aesthetic nānā aku o ko oukou mau wawae. E hoomanao i ka maikai a me ka pono aʻo pinepine 'ma polozhitelnto wawae e loli ai i ka ulu ana o ka hōmona testosterone. He, ma ka huli, ka poʻea pau i ka oi kokololio ke ola a me ka Muscle ulu.