Kulamulira, kusungira, ndi malo a minofu ndizofunikira kwambiri
Mphepete mwa mwendo ndi chinthu chokhachokha chokhachokha. Zolinga zigawo ziwiri zoyambirira: minofu ya ng'ombe (gastrocnemius ndi minofu yaumodzi) ndi hamstrings (mitsempha ya biceps femoris, semitendinosus, ndi semimembranosus).
Mphepete mwa mwendo ndizochita masewero olimbitsa thupi. Sitikukondweretsedwa ngati masewera olimbitsa masewera ena monga momwe angayambitsire (kumangiriza) ming'oma ngati minofu ikukula panthawi imodzi. Zotsatira zake, kusinthasintha kumatha kukhala kovuta ngati hamstrings ikugwiritsidwa ntchito mopitirira muyeso.
1 - Dziwani Mankhwala Anu
Mphepete mwa mwendo (womwe umadziwikanso ngati hamstring curl) umachitidwa pamasewera a masewera olimbitsa thupi ndi bhala lokwezera lopindika lomwe lili kumapeto kwa makina. Zochitazo zimagwiritsidwa ntchito kugona pansi pamimba mwako ndi mchiuno mwanu pansi pa mpukutu wamtengo wapatali.
Pamene mukukweza mapazi anu kumayendo anu, zingwe zogwirizana ndi dongosolo la mapulaneti zimakweza bwino kulemera kwake. Mukamachepetsa mapazi anu, mbali zina zimakhala m'magulu (gluteus minofu), ntchafu (quadriceps), ndi kutsogolo kwa misozi (tibialis anterior).
Makina atsopano a ergonomic amawongolera kuti chiuno chikhale chowongolera, osayika pang'ono kumbuyo. Palinso makina osungunuka a mitsempha omwe amagwira ntchito mofanana kapena mofanana.
2 - Dzipangireni Malo Oyenera
Kuti muyambe kupiringa kwa mwendo, muyenera kukhala nokha pamalo oyenera ndikukonzerani podolola pamsana.
Lembani m'mimba mwako, sungani phalapala kuti mupume bwinobwino kumbuyo kwa mabotolo pamwamba pa zidendene. Simukufuna kuti mapepala apamwamba kwambiri pa ana a ng'ombe popeza izi zikhoza kupanikizika kwambiri pa tchire la Achilles ndi kuchepetsa kuyenda.
3 - Sankhani Zolemera Zabwino
Kuti muyese bwino kumbuyo kwa mwendo, nthawi zonse muziyamba ndi kulemera kolemera. Chimene simukufuna kuchita ndichokakamiza kuti mutenge chovalacho ndikukweza m'mbuyo. Izi sizingowonongeka ndi ana a ng'ombe ndi amphongo, zikhoza kuvulaza.
Muyenera kusankha kulemera komwe kukulolani kuchita mobwerezabwereza kwapakati pa eyiti kapena 12 kudzachita khama.
Ngati mukufuna kumanga minofu, mutha kuwonjezereka pang'onopang'ono pamene mukupita patsogolo, Kuti muzisunga mapepala anu osungunula ndi kupewa chowombera chowombera, nthawi zonse chitani chitetezo musanayambe kugwira ntchito.
Ngati cholinga chanu chikuwonjezera mphamvu ndi ntchito, musamangopitirira zolemerazo ndipo onetsetsani kuti mukutsutsana ndi miyendo ya mwendo ndi zowonjezera mwendo. Kugwiritsa ntchito mphamvu zamagulu kawiri pamlungu kumakhala kokwanira, makamaka kwa othamanga.
4 - Kwezani ndi Kutulutsidwa ndi Kulamulira
Mphuno ya mwendo ndi yokongola koma ikufuna kuti muyang'ane mawonekedwe. Kuti muzitha kuponda mwendo:
- Gwirani chithandizo kumayendetsa mopepuka ndi kukweza mapazi anu mosamala pamene inu mumatulutsa, mukutsamira m'chiuno pa benchi.
- Flex pambali ndi mawondo ndi kukokera mabotolo pafupi ndi matako momwe mungathere.
- Gwirani kwachiwiri musanayambe kulemera kwake ndi kulamulira. Musalole kuti kulemera kukhale. Lembani mwakuya pang'onopang'ono pamene mukubwezeretsa mapazi anu kumalo oyambirira.
- Bwezerani kayendetsedwe mpaka mutsirize zaka 8 mpaka 12.
Kufikira kwina, mungathe kuwongolera zinyama zam'mimba ndi minofu ya ng'ombe pogwiritsa ntchito zala zala. Chophimba chimatha kutsogoloza zala zachitsulo, pamene mwana wamphongo (gastrocnemius) amatha kudzipatula ndi dorsiflexing phazi lanu (kumangiriza zala zanu kumbuyo).