7 I-Hamstring Enkulu Ihamba

Iqembu le- muscle eliyinqamuli elisekugcineni kwethanga lakho nangesikhumba (ngaphansi phansi) ngokuyinhloko libhekene nesimo se-pelvic esivumelanise kahle. Kodwa lokhu kusho ukuthini ngempendulo yakho ephansi ?

I-hamstrings ingenye yamaqembu ama-muscle angu-4 afaka phakathi kokubili kwesikhumba futhi engxenyeni engenhla yamathambo omlenze ophansi. Uma noma yikuphi (noma konke) yale nkontileka yemisipha ye-hip, umphumela owodwa kungenzeka ukuthi i-pelvis ifakwe emhlane ngemuva kwethanga. Isiqondiso esiqondile (ie phambili phambili kwethanga, emuva emuva ngemuva kwethanga, phansi futhi ngakwesinye icala, njll,) kuxhomeke lapho leyo misipha ihlala khona.

Esimeni se-hamstrings, i-pelvis ihanjiswa ngemuva kwethanga, ngoba yilapho kukhona khona ama-hamstrings (njengoba kushiwo ngenhla.)

Cishe ungabona kusuka kule ncazelo ukuthi imisipha yezinyosi, izintambo ezihlanganisiwe, zinamandla okushintsha-futhi kwezinye izimo zilungile-isikhundla se-pelvis.

I-Case for Hamstring Ukuchofoza

Kodwa umbuzo usalokhu uhlala-konke lokhu kuhlobene kanjani nobuhlungu bomhlane?

Impela, umgogodla unamathele phakathi kwamathambo amabili ase-hip ngemuva. (Amathambo amabili ama-hip ahlanganisa i-pelvis.) Isikhumba sikhulu kunomgogodla ngakho uma sisuka, umgogodla uvame ukuhamba nawo.

Uma izintambo zakho zingenwe yisifo esingenakulinganiswa, zigcina ikhanda likhishwe phansi. Lokhu, futhi, kudonsela emuva ukulungiswa ngokubeka phansi umcibisholo wayo ovamile we-lordotic ongakwazi ukunciphisa noma ukunciphisa imisipha yakho yangemuva. Ngaphandle kokulinganisela kwekhanda lakho kanye nokwesekwa okuvela emisipha yendawo, ubuhlungu obuncane bokubuyela emuva kungenzeka. Imisipha yezinhlanzi ezinomsoco ezingapheli zingadlala indima kwezinye izinkinga zangemva.

Ngalokho engqondweni, ake sibheke ngezindlela ezimbalwa zoku "welula izintambo" kungakhathaliseki ukuthi ungumqali noma umdlali ophumelelayo.

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Ukuthinta i-Toe

Enye indlela yokwelula izintambo zakho zinezinzwane ezindala ezithintekayo.

Okokuqala, ukukhulula ukucindezeleka kwemisipha ehlala isikhathi eside, ungadabuki. Ukuqhaqhaqhaza kuvuselela indlela ebizwa ngokuthi i-reflex ye-stretch, okwenza indaba ende ifinyelele, ingabangela ukuhlukunyezwa okuningi kwemisipha, hhayi okungaphansi.

Esikhundleni salokho, ubambe isisindo semasekhondi angaba ngu-30 endaweni ekhululekile, engenabuhlungu lapho izwa sengathi into ethi "yenzeke." (Ungayifaka lokhu kuzo zonke izintambo zokwehlisa izintambo kule ngxenye, futhi.)

Okwesibili, i-yoga isitshela ukuba siphakamise amathambo ahlezi esihlahleni ngenkathi sisesikhundleni. Lokhu kunciphisa imisipha ye-hamstring.

Okwesithathu, qinisekisa ukuthi izinyathelo zakho ziphezu kwezinyawo zakho. Isibonelo esithombeni esingenhla sinompheme wakhe ngemuva kwezinyawo zakhe. Lokhu kuyiphutha abantu abaningi abenza ngoba abaqapheli ukulungiswa kwabo. Ngenkathi yenza ukululazeka kube lula, uma wenza ngale ndlela, empeleni, "ukukopela."

Futhi ekugcineni, uma ungazange uhlale uqinisa imisipha yakho, ungase ucabange ukweqa ukuthinta konke okwenziwe ngezandla zakho, noma okungenani, ukufaka esikhundleni se-prop, efana netafula. Umthetho wesithupha wokuphepha kwakho uwukuthi: Yiya kuphela ngangokunokwenzeka ngaphandle kokubuhlungu emuva noma umuzwa wokungabi nhlobo.

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I-Supine Hamstring Stretch

Enye indlela yokwelula izintambo zakho ukulala emhlane wakho futhi ulethe umlenze owodwa ngqo. Le nguqulo evamile ingatholakala ku-yoga, e-gym, naku-studios yokufaneleka. Kungakhathaliseki ukuthi ukuhambela kubizwa kuphi, lapho kungahle kube khona, noma ngabe iyiphi inqubo ehlotshaniswa nayo, iqiniso ulithatha umkhawulo ophansi ungene endaweni ehlukile lapho umsebenzi we-muscle kwenzeka khona. Ngamanye amazwi, umlenze uphezulu isikhundla sikhombisa ukuthi isisindo sezintambo elula futhi uyisiphume.

Umgomo oyinhloko ukuletha umlenze wakho phezulu ngokwanele ukuze uthinte izinzwane zakho, noma ngisho ulethe umlenze wakho oqondile ngqo ekhanda lakho. Kodwa akudingeki ufike lapha ukuze uthole ukwelula okuhle.

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I-Supine Hamstring Yelulela Abaqalayo

Njengoba kushiwo ngaphambilini, indlela evamile yokwandisa ukuguquguquka kwesimo sezintambo ibuyele emhlane wakho futhi ulethe umlenze oqondile ngqo ekhanda lakho, ngomgomo omkhulu wokuthinta izinzwane zakho.

Kodwa akuwona wonke umuntu ongafinyelela ezinzwaneni zakhe.

Kulungile. Kukhona ukuhlukahluka okuhlukahlukene kokubhekana nokuqina kokuqala okungangena endleleni yezinhlelo zokuzivumelanisa nezimo eziguqukayo. Omunye uvela ku-yoga, lapho ungasebenzisa i-strap noma ibhande ngaphansi kweenyawo zakho ukuze wandise indawo etholakalayo ukuze ubambe umkhawulo futhi uyilethe kuwe.

Enye ukuhluka kuboniswa ngenhla, lapho kunokuba uhambe ngezinyosi zakho, uhlose izinga lomlenze ongazifinyelela kahle. Qaphela ukuthi imodeli inomunye umlenze ugobile. Lokhu kusiza ukuzinza okungakusiza ukuthi ugcine ukulungiswa okuhle kwesiqu sakho njengoba wenza lokulula.

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Ukunyakaza okumisiwe

Noma ngabe yikuphi isizathu (mhlawumbe ukhulelwe, ulimele, noma ubuhlungu, isibonelo) ungase uzizwe ukhululekile ukwehla phansi phezulu ukuze wenze intambo yakho ilula. Okufanele ngikwenze?

Kukhona ukuzivocavoca okuthinta izinzwane okuchazwe ekuqaleni, kodwa njengoba sixoxile, ukwenza lokhu kahle, udinga ukubhekana namaphoyinti ambalwa okulinganisa futhi wazi ukuthi ungayishintsha nini futhi kanjani indlela yokuphepha kwakho.

Kodwa uma uvele nje "ovamile" owenziwe uhlobo lokusebenzisa umzimba, ungenza iselulezi esisodwa esinamahlombe esinqunyiwe kusuka endaweni yokuma. Mane nje unciphise umlenze ongu-1, futhi ugcine umhlane wakho uqonde, uphonsa kusuka ezingxenyeni zakho ze-hip ukuze ulethe isifuba sakho esitheni sakho. Umlenze ongeke weluleke uzoguqa ngamadolo.

Awudingi ukuthola yonke indlela lapho ukuze uzizwe ulula. Hamba kuphela ngangokunokwenzeka ngaphandle kobuhlungu, ubunzima, noma u-shakiness. Uma udinga ukusekelwa okwengeziwe, ubambe ifenisha noma udonga.

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I-Hamstring Elula Yelulela Abadlali

Uma usebenza, enye indlela enhle yokuthola "izintambo" ngempela ukubeka isithende noma isifuba somlenze owodwa kwenye into ephakama emgqeni noma kancane futhi egoqa ezinqulwini zakho ukuze ulethe phambili kwe-trunk yakho yakho ithanga. Ukubuyisa emuva kwakho kuyothola imiphumela emihle ngenkathi ngesikhathi esifanayo unikeza ukuphepha komgogodla wakho.

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I-Hamstring Ehamba phambili Yezintambo

Uma i-hamstring yangaphambilini iselulele abagijimi akuyona inselele ngokwanele, ungase uzame ukuyenza ngenkathi i-squat eyodwa eboshwe.

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I-Hamstring Yobambisene Isondeza

Futhi ekugcineni, indlela enhle yokukhulisa isando sakho sezintambo ngokuthola umngane (noma umzimba womzimba) ukukusiza. Qinisekisa ukumnika noma impendulo mayelana nokuthi ingcindezi ongayithatha. Ubukhulu obuhle buphakathi kokunethezeka nobunzima.