Ukulimala kwe-hamstring kungabangelwa izizathu eziningi kubandakanya imisipha emincane, ebuthakathaka eminyameni noma emathangeni . Lolu hlelo lokusula lungasiza ukunciphisa ukuhlukumeza ubuhlungu nokucindezeleka , nokuvimbela ukukhishwa kwesikhumba.
Uhlezi u-Hamstring Stretch
I-hamstrings kudingeka ibe namandla futhi ikhululekile ukuze ikhuthaze izidingo zokusebenza nokukhahlela. Lokhu kunweba kungasiza ukugcina ubude emagodini.
- Hlala phansi phansi imilenze yakho ithulwe phambi kwakho ngamadolo ngokuqondile.
- Ngokuhamba kancane, ukunyakaza okuqhubekayo, lithelela phambili ezinkalweni, gcina amadolo akho ngqo bese ugoqa izandla zakho phezulu izinyawo zakho ezinyaweni zakho.
- Khulisa ngangokunokwenzeka, bese ugoqa izinyawo zakho kuwe ukuze ukwandise ukwelula.
- Bamba ukwelula kwamasekhondi angu-20-30, khulula futhi uphinde izikhathi ezimbili kuya kathathu.
Hlola ukuguquguquka kwakho kwe-hamstring ngokuhlola nokuhlala nokufinyelela .
Ukunyakaza okumisiwe
Lokhu kunweba ukulula okulula nokusebenzayo kubagijimi abahlanganyela kunoma yikuphi ukugijima, imidlalo ye-sprinting kanye nenkundla.
- Nweba umlenze owodwa phambi kwakho ngenyawo eliphambili eliguquguqukayo kuwe.
- Bend the knees of the hindfoot bese uncike emuva kancane
- Gcina i-pelvis yakho igxilwe phambili, futhi ugobe kancane ukuze ufinyelele izinzwane zomlenze ohamba phambili.
- Kumele uzizwe usule ngemuva komlenze wakho owandisiwe (yonke indlela uphakamise ithole lakho nethanga).
- Yandisa ngangokunokwenzeka, bese udonsa izinzwane zakho kuwe ukuze ukwandise ukwelula.
- Bamba ukwelula kwamasekhondi angu-20-30, khulula futhi uphinde izikhathi ezimbili kuya kathathu.
Ukumiswa okuhamba phambili kwe-Hamstring Okumisiwe
Lesi sondlo esithuthukisiwe kakhulu sithuthukisa izintambo, kanye namathole, amahlombe kanye ne-back back kanye nezindebe. Nansi indlela yokwenza kahle.
- Qala ukuma ngokuqondile namahlombe akhululekile futhi abuyele emuva.
- Finyelela izingalo zakho ngemuva kwakho bese uhlanganisa iminwe yakho.
- Phakamisa amahlombe akho phezulu ezindlebeni zakho uphakamise izandla zakho kude nomhlane wakho.
- Gwema kancane kancane esikhwameni, ugcine umhlane wakho uphethile, ungagcini.
- Qhubeka ukuguqa phambili futhi uphakamise isandla sakho phezu kwesihloko njengoba phambili kude njengokunethezeka.
- Ngesikhathi esiphelele, uzozizwa unesibindi emithini yakho yezintambo nasemahlombe akho.
- Bamba imizuzwana engu-10-20 bese ukhulula.
- Phinda izikhathi ezingu-2-3.
Ukubambisana kozakwethu ngokulimala komkhonto
Nansi indlela enhle yokwelula izintambo zakho uma unomlingani ozithandayo.
- Qala ngokubeka phansi.
- Yenza umlingani wakho kancane kancane aphakamise umlenze owodwa phezulu, ugcine kahle ibondo lakho.
- Umlingani kufanele asebenzise ingcindezi emnene ngemuva kwesithende sakho ukuze wehlise kancane kancane izintambo uze uzizwe ulula.
- Ungadluli! Xoxa nomlingani wakho ukuze ugweme ukugxila ngaphezulu.
- Kufanele abambe umlenze wakho endaweni ephakanyisiwe kakhulu yezingu-20 futhi ukhulule kancane kancane ingcindezi.
- Phinda izikhathi ezingu-2-3 ngomlenze ngamunye.
I-Foam Roller Yokuzivocavoca Yokulimala Kwe-Hamstring
Ukusebenzisa i-roller ye-foam ukwenza ukuzithokozisa kanye nokukhululwa kwe-myofascial akugcini nje ukuhlanganisa imisipha kanye namathenda kodwa futhi kuphula ukunamathela kwezicubu ezithambile nezicubu ezibomvu. Lokhu kusetshenziselwa okuyi-roller kuhlose imisipha kanye nezicubu ezithambile zomlenze ophansi.
Indlela yokusebenzisa i-Roller Foam
Ukuze usebenzise amathole akho kanye ne-hamstrings nge-roller ye-foam kuqala ngokuhlala e-roller ngenxenye ethandekayo, enomzimba we-buttock yakho ngqo phezulu kwe-roller. Qala kancane kancane ujikeleza futhi uphinde uhlangane kancane ukuze ukhulule noma yimiphi imidlalo eqinile emisipha.
Yehlisa kancane umlenze wakho kuze kufike emathole, bese uhamba kancane kancane. Shintsha isikhundla sakho kusukela ohlangothini kuya kwesinye ukuze usebenze yonke imisipha. Gxila kancane kancane kusuka emthonjeni kuze kufike emadolweni uhlezi kunoma yiziphi izindawo ezinzima noma ezibuhlungu.
Ukwandisa noma ukunciphisa ukucindezelwa ngokusebenzisa eyodwa noma zombili imilenze ngesikhathi. Roll ngezinyawo zakho uphenduke futhi uphume ukumboza lonke iqembu lezinsizwa.