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Qhov kev pab cuam 3 ko taw los ntawm Jim Stoppani
Upsetting lub lag nyob rau hauv cov leeg nqaij? Txhim kho koj quadriceps, hamstring, thiab calf workouts nrog cov lus qhia ntawm Ph.D. Jim Stoppani!
Author: Jim Stoppani, Ph.D.
Peb tau siv los ntsuas cov kev tawm dag zog los ntawm kev pom dav dav. Muaj cov nqa hnyav nrog qhov siab tshaj plaws tonnage uas tso cov leeg nqaij ntau tshaj plaws. Tsis muaj qhov yuam kev, txhua yam yog qhov tseeb, yog li txuas ntxiv ua cov nqa hnyav kom yuam kev hypertrophy ntawm cov leeg nqaij loj tshaj plaws ntawm lub cev - lub quads, glutes thiab hamstrings.
Lwm qhov yog tias qee lub sijhawm nws tsim nyog hloov mus rau ib tus neeg tawg ntawm cov leeg nqaij, tshwj xeeb tshaj yog tias qee qhov ntawm lawv tau poob qab hauv kev loj hlob. Kuv tau tuaj txog qhov xaus tias cov neeg ncaws pob feem ntau muaj peb qhov teeb meem hauv lub cev: sab hauv quadriceps pob, cov leeg sab hauv posterior, thiab sab nraud. Yog tias ib qho ntawm cov cheeb tsam no thab koj, nws yog lub sijhawm ua kom nws loj hlob!
Qhov teeb meem 1: broad medial nqaij (sab hauv pob ntawm lub quadriceps)
Fashion trendsetters hais tias lub puam luv luv tseem yog tus saib xyuas, tab sis qhov ntawd tsis tau txhais hais tias lub quadriceps qis yog zais los ntawm qhov pom. Ib qho ntawm nws cov pob khoom ib txwm pom - qhov no yog vastus medialis leeg (m. Vastus medialis), uas, vim nws cov duab, feem ntau piv rau lub kua muag. Nws nyob tam sim ntawd saum lub hauv caug pob qij txha ntawm sab hauv, thiab muaj ntau yam kev tawm dag zog thiab kev cob qhia rau nws txoj kev kawm accentuated.
Ua ntej, yog tias koj tab tom tsom rau "kua kua muag", tsis txhob mus tob hauv squats. Ntau qhov kev sim tau pom tias qhov txo qis hauv amplitude (nres thaum tus ncej puab tsuas yog saum cov kab sib txuas mus rau hauv pem teb) hloov cov khoom thauj mus rau quadriceps, txo qhov kev koom tes ntawm glutes thiab cov leeg ntawm lub ntsej muag tom qab.
Nkag siab, txoj hauv kev no ua rau muaj kev ntxhov siab: txuas ntxiv squat sib sib zog nqus thiab txi cov leeg vastus medial, lossis txiav rov qab thiab poob ntawm pob tw thiab nraub qaum? Kuv paub tseeb rau koj, koj tsis tas yuav txi dab tsi - coj qhov zoo tshaj plaws ntawm ob lub ntiaj teb! Lwm hom squat: ntawm ib qho kev tawm dag zog, siv qhov kawg tonnage thiab txo qhov amplitude, ntawm qhov tod tes, unload lub barbell, tab sis squat kom tob li ntau tau.
Cov kev tawm dag zog uas tsom rau sab hauv quadriceps yog ob txhais ceg thiab txuas ntxiv, uas cov ntiv taw tig mus rau sab nraud. Yog tias qhov kev zoo nkauj ntawm lub cev qis yog qhov tseem ceeb rau koj, nco ntsoov suav nrog ob qho kev txav hauv koj txhais ceg workout raws tu qauv.
Broad medial nqaij workout
Teeb meem cheeb tsam 2: cov leeg sab hauv ntawm qhov chaw tom qab
Thaum tham txog cov leeg ntawm sab nraub qaum, cov neeg feem coob nco txog ib leeg xwb. Thiab txawm hais tias cov hamstrings tsim feem ntau ntawm cov leeg nqaij hauv cheeb tsam no, tshwj xeeb tshaj yog nyob rau sab nraud ntawm nws, sab nraub qaum yog ua los ntawm peb cov leeg.
Lwm qhov ob yog cov leeg semitendinosus (m. Semitendinosus) thiab cov leeg semimembranosus (m. Semimembranosus), thiab lawv yog lub luag haujlwm rau kev tshem tawm ntawm sab hauv. Yog tias koj ua feem ntau ntawm koj qhov kev tawm dag zog hauv cov ceg tawv curls, uas feem ntau ua, tus ncej puab sab nraud yuav ua rau tus ncej puab sab hauv.
Txhawm rau rov qab sib npaug, suav nrog Romanian deadlifts rau hauv koj cov kev ua haujlwm rov qab. Nws yuav pab kom koj tau txais tag nrho pawg - tshwj xeeb tshaj yog nyob ib ncig ntawm koj lub duav pob qij txha. Tsis txhob hnov qab curl koj ob txhais ceg thaum zaum. Cov kev sim tau pom tias hauv qhov kev tawm dag zog no qhov tseem ceeb yog hloov ntawm biceps mus rau semimembranosus thiab semitendinosus cov leeg. Tsis tas li ntawd, tig cov thom khwm rau sab hauv hauv qhov dag ceg curls - qhov no yuav ua rau kom lub nra ntawm sab hauv ncej puab.
Kev cob qhia cov leeg nqaij hauv qab ntawm tus ncej puab
Teeb meem thaj tsam 3: lub taub hau ntawm lub plab gastrocnemius
Needless hais, cov nqaij ntshiv nqaij nyuj yog qhov nyuaj ua kom loj hlob. Ntau tus neeg thuam cov noob caj noob ces rau qhov tsis muaj txiaj ntsig ntawm kev loj hlob ntawm cov leeg nqaij nyuj, tab sis ntau zaus nws yog qhov teeb meem ntawm kev tub nkeeg thiab tsis saib xyuas. Yog tias koj thauj lawv tsis tu ncua, cov nyuj teb nrog kev loj hlob!
Thiab tseem, txawm nyob rau hauv cov txiv neej nrog ib tug impressive girth ntawm lub sab ceg, lub medial gastrocnemius nqaij ( puab lub taub hau ntawm m. Gastrocnemius) yog feem ntau zoo tsim dua lub lateral ib (lub taub hau ntawm m. Gastrocnemius). Tsis xav tsis thoob, txij li kev tshawb fawb los ntawm Armstrong University tau qhia tias thaum lub sij hawm tus qauv ntiv taw nce, lub taub hau sab nrauv ua haujlwm ntau dua li lub taub hau sab hauv, tshwj xeeb tshaj yog tias cov ntiv taw tawv ncauj tos ntsoov.
Hmoov zoo, tib qhov kev sim tau pom tias tig cov thom khwm sab hauv ua rau muaj kev thauj khoom ntawm lub taub hau sab nraud thaum nqa ceg. Hauv ib lo lus, muab koj txhais taw xub pwg dav sib nrug, tig lub thom khwm rau ib leeg kom ntau li ntau tau thiab muab cov leeg ntawm sab ceg kub!