Imiyalelo:
1. Isikhundla sokuqala: Lala kwi-curler yomlenze ngamadolo akho emva nje kokuphela kweplanga ye-squat.Lungisa i-pad ye-roller yokumelana ukuze umva we-ankle yakho ucoceke phantsi kwepadi.Bamba isiphatho kwaye uphefumlele ngaphakathi ngokunzulu.
2. Inkqubo yokuzivocavoca: Ukugcina i-torso yakho ngokuthe tye, vumela i-biceps yakho ukuhambisa i-foam pad ukuya ezinqeni zakho, kwaye xa ukunyakaza kufikelela kwi-midpoint, qalisa ukukhupha.Phezulu kwentshukumo, cinezela i-biceps yakho nzima, uze ubuyele ngokukhawuleza ubuyele kwindawo yokuqala.
Ingqalelo:
1. Xa uphakamisa ubunzima, ithole akufanele lidlule indiza ethe nkqo.Xa ubuyisela, i-biceps femoris kufuneka ilawulwe ngamandla.Imilenze ayichanekanga ngokupheleleyo, kwaye ukuxhatshazwa kufuneka kugcinwe.Inkqubo yokunyakaza ayikwazi ukuxhomekeka kwi-inertia.Ukuba oku kuyenzeka, kuthetha ukuba ubunzima bulula kakhulu, kufuneka ukwandise ubunzima bovavanyo lokuphakamisa ngokufanelekileyo, kwaye ubeke ingqalelo ekulawuleni isingqisho sentshukumo, njengoko ukuncipha okugxininisiweyo kukukhawuleza kancinci kwaye ukucutha kwe-eccentric kucotha kancinci. .
2. Musa ukuphakamisa ama-hips xa i-biceps femoris ibanjwe kanzima.Kuphephe ukuboleka amandla.Ukuba le meko iyenzeka, kuthetha ukuba ubunzima bunzima kakhulu, kwaye ubunzima bokuphakama kwesilingo kufuneka buncitshiswe, kwaye ingqondo kufuneka igxininise kwi-contraction kunye nokwandiswa kwe-agonist muscle.
Ixesha lokuposa: Jul-15-2022