Ama-Strings, ama-Post Good, nama-Low Back Exercises

Ukuze uvimbele futhi uphathe ubuhlungu obufushane emuva, udinga ukulungiswa okuhle kwe-pelvic. Ngalokho, phendukela emisipha yakho ye-hip! Imisipha ye-Hip ikhona nxazonke ezihlangene: Ngaphambili, ngaphandle, ngaphakathi nangemuva. Lapha uzothola izindlela ezintathu zokuqinisa imisipha yakho. Kutholakale ngemuva kwethanga lakho kanye ne-hip, ama-hamstrings adlala indima ebalulekile ekugcineni i-back back yakho emgqeni.

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I-General Hamstring Ukuqinisa Ukuzivocavoca

Enye indlela yokwenza ama-hamstrings aqinile ukuthi uthathe umbhede noma ucezu phansi bese wenza "umzimba osuselwa emzimbeni". Izibonelo zokuzivocavoca okunjalo zihlanganisa amabhuloho we-hip (okungaba namandla kakhulu, ngendlela) nabanye.

Ukugcoba kukhona imisipha ehlangene emibili, okuthi, njengoba igama lichaza, futhi ngokungafani nemisipha eminingi yomzimba, kusho ukuthi liwela ngaphezulu kwamalungu amabili. Izintambo ziwela kokubili umlenze namadolo. (Omunye imisipha ehlangene no-2 yi-quadriceps, ewela futhi kokubili i-hip namadolo. Umehluko yi-quadriceps etholakala ngaphambili kwethanga lakho, kuyilapho ama-hamstrings atholakala emuva.)

Ngezinhloso zethu ekufuneni ukuqina komzimba kanye nokuphumula kosizi, sibhekene ikakhulukazi nobuhlobo be-hamstrings ne-pelvis. Ukuzivocavoca umzimba ngamadolo, yingxenye enkulu, ingxoxo ehluke ngokuphelele.

Ngokuzivocavoca okuningi okuqinisayo, indlela engcono kakhulu yokuthola inzuzo ukwenza umzamo owengeziwe wokugcina umhlane wesifuba sakho se-pelvic sehla. Lokhu kuletha okunamathiselwe okukhishwa kwesikhumba, okusesigodlweni, eduze kwekhanda. Ukulinganisa okunjalo phakathi kwamathambo amabili kungakusiza ukuthi uhlanganyele kahle.

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Sebenzisa ama-Ball Hamstring Strengtheners

Ukuguqula phansi noma emhlabathini ngebhola lokuzivocavoca kungase kube inselele ekuqineni kwakho komzimba kanye nemisipha yakho ye-hip. Ukuzungeza, nokuthambekela kokugubha, okuphethwe ibhola yokuzivocavoca kususa ukusimama okuzuzwe njengefa uma unikeza "umzimba osuselwe emhlabathini". Kulesi simo, imisipha yakho, imisipha ye-pelvic kanye ne-hip kufanele ithathe kulo mthwalo obalulekile. Uma kufanele uzizinzile (esikhundleni sokuthembela phansi ukuze unikeze wona,) ungathola amandla akho, ukuxhumana, ukuqwashisa umzimba.

Futhi, ukuthambekela kwebhola lokuzivocavoca kungasetshenziselwa inselele umzimba wakho ngokuhamba okusha okungenakwenzeka ngokuzivocavoca okujwayelekile "okusekelwe emhlabathini".

Okuningi

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Izinselele Zokunciphisa Amanqamu Ngezintambo Zakho Nokubuyela

Ibhande lokumelana nalo, elaziwa nangokuthi i-theraband, lingasiza ukuletha inhlanzi ethile emisipha yakho. Ihlinzeka uhlobo lokumelana okuhambayo - oluphendula izinga lokucindezelwa ozifaka kulo. Akukhona lokho kuphela, kodwa ngokukunika okuthile ukuzizwa njengoba uhambisa umlenze wakho, ukuphikiswa kusuka ebhenini kunikeza isiqondiso esithile, noma isakhiwo. Lokhu kungasiza ekugcineni izinto zibe ukulungiswa kangcono njengoba wenza izivivinyo.

Mhlawumbe okubaluleke nakakhulu, ibhande lokumelana lingakusiza ukuba uhambise ukunyakaza okungafani kahle okuvela emadolweni noma ngezinyawo (noma kokubili) ngekhwalithi yekhwalithi ephuma ku-hip yakho. Ngenxa yokuthi ukunyakaza kwe-hip kubaluleke kakhulu empilweni yangemuva ephansi, lolu hlobo lokugxila lungase lube nesithelo kuwe njengoba usebenzisa indlela yakho eya ekuhluphekeni kobuhlungu.