Ukulimala kwe-Hamstring akusho ukuthi unezinhlanzi eziqinile futhi udinga ukwelula ngaphezulu. Ezimweni eziningi, i-hamstring ekhonjiwe ingabonisa ukuthi i-hip nezimpande ezincane eziqinile nezibuthakathaka ezibuthakathaka (imisipha ye-butt).
Ukwenza isimiso esincane esifushane sokuhamba phambili esakhiwa yizivivinyo ezimbili ezilula kungase kube yilokho okudingayo ukunciphisa ingozi yokulimala ngesikhathi sokudlala. Lezi zivivinyo ezimbili-enye yezinkinobho ze-hip kanye neyodwa ye-glutes-inganezelwa ekufudumeni kwakho okujwayelekile.
Uma ubamba iqhaza emidlalweni efuna ukugijima, ukusheshisa okusheshayo noma ukushintsha ukuqondisa, cabanga ukwenza lezi zivivinyo ezimbili ziyingxenye yomdlalo wakho wangaphambi komdlalo.
1 - Hlanganisa nge-Twist
Izindwangu ze-hip flexible zingavimbela i-glutes, okwenza izintambo zisebenze kanzima. Ukwenza lokhu kuqhutshwa kokuzivocavoca ngaphambi kokuba ukuqeqeshwa kwakho kungakusiza ukwandisa izimpande ze-hip, ezivumela ukuba zihambe ngendlela egcwele yokunyakaza ukuze izitshalo zikwazi ukwenza umsebenzi wazo.
- Hamba emuva ngonyawo lwakho lwesokunxele ungene endaweni yokuhlala.
- Geza izintambo zakho phansi kuze kube yilapho unomuzwa wokuthi udlulela phambili kwesokunxele se-hip flexor.
- Khipha kancane kancane umzimba wakho ongakwesokudla, ngesandla sakho sobunxele ngakwesokudla sakho.
- Okuzikhethela: ubambe ibhola lemithi elincane (njengoba lifanekiselwe) ukwandisa umzimba ophezulu nomzimba oyisisindo sokusebenza.
- Uzozwa ukwanda okwandayo ngokusebenzisa izimpande ze-hip ze-hip kwesokunxele.
- Yenza izinsimbi eziyisishiyagalombili kuya kwezingu-10 ezihlangothini ngalunye.
2 - iBridge Bridge
Usizo olunamandla lwe-glits luthwala umthwalo we-hamstrings, ngakho-ke ngeke banciphise. Ibhuloho le-glute yindlela elula yokuvuselela izitshalo ukuze zivutha kahle ngesikhathi sokuzivocavoca.
- Qala ngokubeka phansi ngamadolo akho egobile futhi ezinyaweni phansi phansi.
- Qinisekisa i-abs yakho ne-glutes ngaphambi kokuthi uhambe.
- Ngokuthola i-glutes yakho, phakamisa izinyathelo zakho uphinde udale umugqa oqondile kusuka emadolweni akho kuya emahlombe.
- Gxila ekucindezeni izitho zakho.
- Bamba isikhundla samasekhondi amathathu kuya kwemihlanu.
- Yenza okuyisishiyagalolunye kuya kwezingu-10 ubuyekeze ngokuphumula okufutshane phakathi kwemikhiqizo.