I-hamstrings enamandla ingathinta umhlane wakho ngokudonsa i-pelvis phansi bese yehlisa inani lekhasika lumbar . Ngenhlanhla, impendulo yalokhu ilula ezimweni eziningi-elula. Nansi imiyalo ongayilandela uma uqala noma ama-hamstrings akho aqinile kakhulu.
Futhi uma izintambo zakho ziqinile kakhulu uzodinga ithawula elikhulu ngokwanele ukulingana eduze kwethanga lakho cishe kwesinye nesigamu izikhathi ezimbili.
I-Hamstring Stretch Start Position
Themba ngemuva kwakho ( supine ), mhlawumbe ngamabili amadolo aguqulwe nezinyawo zakho zihlala phansi, noma idolo elinye ligobile futhi omunye umlenze wandisa ngqo. Le nguqulo ingase futhi isule izikhwama zakho ze-hip, okuyinto iningi lethu kungaba yinto enenzuzo kakhulu, kodwa ungazami uma ikunika ubuhlungu.
Beka ithawula ithawula ngemuva kwethanga lakho, bese ubamba ukuphela. Qaphela: ungalungisa izinga lethanga lokudonsa ngokusebenzisa ukubeka ngezandla ezahlukene. Ukusondela kwethanga lakho ubambe ithawula, ukuqina ngokwengeziwe kuzozizwa. Uma ungumqali, unezintambo eziqinile kakhulu, noma unezinhlungu ezisuka ngemuva, ukulimala, noma ukuguqa ngamadolo, ubambe ithawula eliseduze kakhulu kuze kube sekupheleni.
Uma kungenjalo lokho okuqinile, noma usebenze ngethawula futhi ukuguquguquka kwakho kuyathuthuka, zama ukuhambisa ukubamba ithawula ngokusondeza eduze komlenze wakho. Futhi uma uguquguquka kahle, cabanga ukweqa ithawula ngokuphelele; esikhundleni salokhu, faka izandla zakho ngemuva kwekhasi lakho.
Khulisa kancane umlenze nethawula ngemuva kwayo phansi, uguquguquke ekuhlanganyeleni kwe-hip ukwenza lokho kwenzeke. Thatha umlenze wakho phezulu ukuze uphendule phansi (noma ufike eduze ngangokunokwenzeka ngaphandle kokulimaza). Uma ithanga lakho lisesimweni sokuqala esifanele, umlenze wakho (noma idolo lakho uma ukhetha ukuligcina, okuyinto elula, ngendlela) kuyobe ibhekisela ophahleni.
Qala isinyathelo esicacisayo
Donsa ithawula emzimbeni wakho. Lokhu kuzomele ulethe phezulu (phambili) kwethanga lakho ngasekuqaleni kwesiqu sakho, futhi kufanele kwandiswe izinga lokuguquguquka (ukugoba) ekuhlanganyeleni kwe-hip. Qaphela ukuthi ungavumeli phansi kwe-pelvis yakho ukuthi ugibele phezulu ekuphenduleni umlenze wendondo. Ukucabangela lolo lwazi kusiza ukubeka insika yakho ngokulula.
Ngokuqondene nokuthi kufanele udonse umlenze wakho phambili kangakanani, thatha kuze kube yilapho ungase uzizwe ulula kodwa akusizi ubuhlungu obukhulu. Lokhu kumelela onqenqemeni lapho kuguquka khona imisipha. Ngamanye amazwi, susa ithanga lakho endaweni lapho ungakwazi khona ukubekezelela ubuhlungu kodwa usenomuzwa wokuthi kukhona okwenzekayo emathunjini akho.
Hlala kulesi sikhundla imizuzwana emihlanu kuya kwezingu-30. (Imizuzwana engamashumi amathathu ingcono kakhulu uma ungayiphatha.) Gcina ukwedlula okulondoloziwe; ngamanye amazwi, akukho ukushaya. Ukunciphisa ngenkathi ulwa (okubizwa ngokuthi i-ballistic stretching) ngokuvamile kubhekwa njengokungabonakali, uma kungenakungozini ngokuphelele. Ukuphefumula ngokujulile futhi ngokugcwele kungakusiza ukuba ubhekane nanoma yikuphi ukuqina noma ubuhlungu obuvela ekugcineni.
Ibuyela emuva
Ngemuva kwemizuzwana engu-5 ukuya kwangu-30, faka unyawo lwakho phansi phansi. Phinda ukulandelana izikhathi ezimbili noma izikhathi ezintathu ohlangothini olufanayo. Ngemva kwekhefu elifushane, phinda konke ukuvivinya umzimba ngomunye umlenze.
Ukwehlisa izintambo zakho nsuku zonke kungase kube kuhle kumhlane wakho, futhi uma izintambo zakho ziqinile kakhulu, njengoba zivame ukuba nesimo se- flat back post , ukwehlukanisa kabili noma ngisho izikhathi ezintathu ngosuku kungaba indlela yokuhamba.
Ukuqhubekela phambili Kwakho Kuhamba Ngokuphepha
I-theraband noma i-tubing ingasetshenziswa endaweni yethawula noma uma nje ufuna ukushintsha izinto kancane. Futhi, njengoba kucatshangwe ngenhla, uma izintambo zakho zikhululekile, cabanga ukuthi awusebenzisi nhlobo usizo. Lokhu, okuyiqiniso, kuyoba inselele kunokuba usebenzise ithawula noma i-theband, ngakho-ke qala ulula futhi uthuthuke ngokuhamba kwesikhathi.
Khumbula, lokhu kunwetshwa kwe-hamstring kuyisiqalo.
Njengoba ukuguquguquka kwemvelo kwakho kuthuthuka, ungathuthukela ezingeni ezinzima kakhulu. Isibonelo, ungase uzame ukunwebeka kwe-hamstring lapho ulungele ukushiya enye yenkxaso phansi phansi ikunika isikhundla esiphakeme.
Umthombo:
Kisner, Carolyn noColby, uLynn Allen. Izisekelo zokuzivocavoca zokwelashwa nezindlela. I-4th ed. 2002. I-FA Davis Company. Philadelphia, Pa.