I-Hamstring Itholakala Ungakwazi Ukuhlala Noma Ukuma

I-hamstrings enamandla iyinkinga evamile kubantu abaningi. Uma ama-hamstrings akho aqinile, noma uma uke wabhekwa ukulimala emithanjeni yakho-njenge-muscle strain-ungase uzuze ezinsizakalweni zobuchwepheshe zophiko lomzimba ukuze kukusize ululame. I-PT yakho ingakufundisa ukunqanda ukuzivivinya okulula, njengalawo ohlelweni olwehliswayo lwe-hamstring, ukukusiza ukuthi uthuthukise ukuguquguquka kwe-hamstring jikelele.

Kungani Kufanele Ulungise Izintambo Zakho?

Iqembu lezinhlanzi ezinamahlombe lisemuva kwethanga lakho futhi linesibopho sokuguqa noma ukuguqula ibhande lakho. Njengoba izintambo ziphinde ziwelele umhlanganiso wakho we-hip ngemuva kwethanga lakho, nazo zisiza ukusikeka kwemisipha yakho enwetsheni umlenze wakho phakathi nemisebenzi efana nokugijima nokuhamba. Ngenkathi ucwaningo luqhubeka nokuhlola ukuphumelela kokweluleka, ezinye izizathu abantu abasebenza ngokuzikhandla ekunciphiseni ukuguquguquka zingahlanganisa:

• Ukuvimbela ukulimala
• Ukuvimbela noma ukuphatha ubuhlungu obuphansi emuva
• Thuthukisa ukuhamba jikelele. Ukugcina ukuhamba emilenzeni nasemathangeni akho nakho kungakusiza ukugcina ukusebenza okuhle kwezemidlalo.
• Ukwehlisa izintambo ngemuva komsebenzi wezemidlalo kungasiza ukunciphisa ukusabalala okubangelwa ukubambezeleka kwemisipha (DOMS) kulezi zinhlanzi.

Uhlelo olujwayelekile lokuguquguquka kwezintambo lungathuthukisa indlela ukuhamba kwakho kwe-hammy. Ngaphambi kokuqala lokhu, noma yiluphi olunye uhlelo lokuzivocavoca, hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivivinya umzimba kuphephile ukuba ukwenze.

Uma uzwa ubuhlungu noma ukuzwa okungavamile ku-hip yakho, ithanga, noma umlenze ophansi, okuyisizathu sokungena ngemvume nodokotela wakho.

1 - I-Simple Hamstring Stretch

Ake siqalise ngalolu lwazi olulula olwenziwe nge-hamstring. Uma unemihelo ephansi emuva noma i-sciatica, lo msebenzi ungafaka umhlane ngemuva kwakho, ngakho-ke qaphela.

1. Hlala phansi phansi imilenze yomabili iqonde ngqo.
2. Ukwandisa izingalo zakho bese ufinyelela phambili ngokugoqa esikhwameni ngangokunokwenzeka ngenkathi ugcina kahle amadolo akho.
3. Bamba lesi sikhundla ngamasekhondi angu-15 kuya kwangu-30.
4. Phindela emuva esimweni sokuqala.
5. Phinda kathathu.

Qiniseka ukuthi welula kuze kube yilapho ukudonsa okuncane kubonakala ngemuva kwamathanga akho. Uma uzizwa ubuhlungu obukhulu, kufanele uyeke ukuvivinya umzimba.

2 - I-Hurstler Hamstring Stretch

I-hamstring stretch stretch is stretch elula engenziwa kuphela phansi.

1. Hlala phansi phansi ngomlenze owodwa uqonde ngqo.
2. Bend omunye umlenze emadolweni bese ubeka inyawo yaleso sinyathelo ngokumelene nekhanda lakho elingaphakathi elingaphakathi.
3. Ukwandisa izingalo zakho bese ufinyelele phambili emlenzeni owodwa oqondile ngokugoqa esikhwameni ngangokunokwenzeka.
4. Bamba lesi sikhundla imizuzwana engu-10.
5. Nethezeka.
6. Phinda ngomunye umlenze.

3 - Ukumiswa kweMigqa Emile (Womabili Izembatho Ngaso Kanye)

I-hamstring elula elula isuke elula ukwenza noma yikuphi. Yenziwa endaweni yokuma futhi ilula imilenze yombili ngesikhathi esisodwa. Nansi indlela owenza ngayo ukuma kwe-hamstring ukuma:

1. Yima futhi uwele unyawo lwakho lokunene phambi kwesobunxele sakho.
2. Kanciphisa kancane ikhanda lakho emadolweni akho okunene ngokugoqa okhalweni.
3. Gcina ngamabili amadolo ngokuqondile.
4. Bamba lesi sikhundla ngamasekhondi angu-15 kuya kwangu-30.
5. Nethezeka.
6. Phinda ngakolunye uhlangothi ngokuwela unyawo lwakho lwesobunxele phambi kwesokudla sakho.

4 - Ukumiswa kweMigodi Emile (Omunye Umlenze Ngesikhathi)

I-stretch-stroke enama-legged one-hang-hang i-hangst elula elula yokwenza. Kungenziwa noma kuphi-ekhaya, ehhovisi, noma ngaphandle-futhi akudingi amathuluzi akhethekile. Nansi indlela okwenza ngayo:

1. Vuka ngokuqondile ngesithende esisodwa ukuphumula emgqeni omncane wezincwadi noma esitokisini. Uma ungaphandle, ungasebenzisa i-curb, kodwa qiniseka ukuthi ubukela izimoto.
2. Gcina kahle idolo lakho.
3. Finyelela izingalo zombili zibheke endaweni lapho odongeni nasezindlini behlangana khona. Uma ungaphandle futhi kungekho udonga noma ilanga, vele ufinyelele phezulu emoyeni ngakho izingalo zakho zisho ngisho nangezindlebe zakho. Ukufinyelela izingalo zakho phezulu, ngokungafani nokufinyelela phansi ngasezinyaweni zakho, kuzokugcina umhlane wakho uqonde.
4. Gcina umhlane wakho uqonde. Kufanele uqhube phambili phambili ezinqulwini zakho.
5. Finyelela phambili futhi uzizwe usulekile emgodleni wakho ngemuva kwethanga lakho.
6. Bamba ukwelula imizuzwana engu-15 kuya kwezingu-30, uphinde ubuye izikhathi ezintathu.
7. Shintsha imilenze bese uphinda ngomunye umlenze.

5 - I-Hamstring ne-Calf ye-Runner

Ukwelula komgijimi kuyindlela evamile yokuguquguquka kwemisipha yakho yezintambo.

1. Hamba unyawo olulodwa odongeni bese ubeka izandla zakho odongeni ekuphakameni kwephethini, ububanzi be-shoulder-shoulder ngaphandle.
2. Thatha isinyathelo emuva ngomlenze owodwa ngenkathi uphonsela odongeni.
3. Gcina emuva kwakho ngqo bese ucindezela izithende zakho phansi.
4. Bamba imizuzwana engu-15 kuya kwangu-30.
5. Hamba phambili bese uphinda ngomunye umlenze.
6. Phinda umsebenzo kathathu ohlangothini ngalunye.

6 - I-Tweler Hamstring isondeza

I-PT yakho ingase ikufundise ukusebenzisa izinto zasendlini ukwenza umzimba wakho wokulula, futhi iningi labantu linamathawula ukwenza ithawula lithele, nakuba ungasebenzisa ibhande noma ibhande kunalokho.

I-thastring ye-thastring welula iyinto elula ukuyenza. Nansi indlela:

1. Qala phansi phansi kwakho.
2. Vula ithawula elide lokugeza lokuzungeze izinzwane zakho bese ubamba ukuphela kwethawula ezandleni zombili.
3. Khipha kancane ithawula ukuze uphakamise umlenze wakho oqondile. Qinisekisa ukuthi uqondise kahle idolo lakho. Umlenze ngaphandle kwethawula kufanele uhlale uphahla phansi.
4. Letha umlenze wakho kuze kube yilapho ukulula okuzwakala ngemuva kwethanga lakho. Ungase uzizwe usulekile ngemuva komlenze wakho ophansi emthole wakho. Lokhu kuvamile.
5. Bamba imizuzwana engu-15 kuya kwangu-30, bese uphumule.
6. Phinda izikhathi ezintathu kuya kwesihlanu emlenzeni ngamunye.

Khumbula ukuthi ithawula lendwangu yokwehliswa kufanele lithandeke njengoba wenza lo msebenzi; uma kubangela ubuhlungu, vimbela ngokushesha bese uhlola nomuthi wakho wenyama.

Izwi elivela

Uma uzizwa unesisindo emisipha yakho yezintambo, hlola nodokotela wakho futhi uvakashele udokotela wakho wezempilo ukuze ufunde izindlela ezingcono zokuthuthukisa ukuguquguquka kwesimo sezulu. Ucwaningo luyaqhubeka nokuhlola izinkolelo ezindala ezithengiswayo zingavimbela ukulimala noma ukuthuthukisa ukusebenza kwezemidlalo. I-PT yakho ingahle ibeke ama-exercises afana nalawo ohlelweni lohlelo lokusiza ukuwelula izintambo zakho.

> Imithombo:

> Behm DG, Blazevich AJ, Kay AD, Mchugh M. Imiphumela emihle yokwehlisa imisipha ekusebenzeni ngokomzimba, ukuhamba kwesimo, nokulimala kwabantu abanempilo enempilo: ukubuyekezwa okuhlelekile. I-Physiology esebenzisiwe, Ukudla okunomsoco, kanye ne-Metabolism . 2016; 41 (1): 1-11. i-doi: 10.1139 / apnm-2015-0235.

> Medeiros DM, Cini A, Sbruzzi G, Lima CS. Ithonya lokugxila kwe-static ekuguqukisweni kwezimo ezincane kubantu abadala abanobuhle: Ukubuyekezwa kwesistimu nokuhlaziywa kwemeta. I-Physiotherapy Theory and Practice . 2016; 32 (6): 438-445. i-doi: 10.1080 / 09593985.2016.1204401.