Incazelo:
I-hamstrings iyiqembu lemisipha kanye namathenda abo ngemuva komlenze ophezulu. Zihlanganisa ama-biceps femoris, semitendinosus, kanye ne-semimembranosus. I-hamstrings iguqule ihlangothini lamadolo, idonsa umlenze, futhi yandisa ithanga kuze kube ngemuva komzimba.Iyasetshenziswa ekuhambeni nasekusebenzeni.
Futhi eyaziwa ngokuthi: hammies
Izibonelo: Ukulimala kwamademoni yiyona eyingozi kakhulu yokulimala kwemisipha ekugijimeni imidlalo. Funda ukuhlaziywa okugcwele kwezinto zokulimala ezibangelwa ukulimala kanye namasu okuvimbela.
I-Anatomy ye-Muscle Hamstring
Imisipha ye-hamstring ivela kuwo, lapho i-tendon yayo ihambelana namathambo, ku-tubicosity ischial ye-hip (evame ukubizwa ngokuthi amathambo ahlezi) kanye ne-aspera ye-femur. I-tendon-hamstring tendon isendaweni ngemuva kwamadolo. Imisipha yomzimba, i-semimembranosus, ifaka ku-condyle yangaphakathi ye-tibia bone. I-semitendinosus ifaka engxenyeni ephezulu ye-tibia ephakathi. I-hamstring ye-lateral hamstring, i-biceps femoris, ifaka eceleni kwe-lateral ye-fibula. Bayihlonishwa yi-nerve enesisindo.
Yenzani Izintambo?
Usebenzisa ama-hamstrings wokuhamba, ukugijima nokugxuma. Bashintsha idolo bese benweba isiqhwa. Ekuqaleni kwesinyathelo ngasinye. Ekuhambeni nasekugijimeni, baphikisana nemisipha ye-quadriceps esenzweni sokwenyuswa kwamadolo. Ngenxa yokuthi ama-hamstrings avela emathanjeni ahlezi, athulwe ngenkathi ehlezi, futhi isikhathi eside sokuhlala singathinta umsebenzi wabo.
I-Hamstring Exercises
I-hamstrings isetshenziswa ngokuhamba noma egijima. Ukuhlanganyela kulezi zenzo kuzokwakha ukuqina komsebenzi wezintambo. Lokhu kungabalulekile ukuguqulwa kubantu abasebenza ngokuyinhloko ukuhamba ngebhayisikili, okuhlose i-quadriceps. Ukuthuthukiswa kwe-quadriceps kudinga ukulinganisela nokusebenzisa ama-hamstrings.
Ukuzihlukanisa kanye nokuzivocavoca kwamakhemikhali angasetshenziselwa ukuvuselelwa noma ukwakha umzimba. Ukuzivocavoca okubandakanya ukuguqa kwamadolo kanye nokwandiswa kwe-hip kuyasetshenziselwa ukwakha imisipha.
- Ukuqeqeshwa kwe-Hamstring : Ukuzivocavoca ukuqinisa i-hamstrings ne-rehab ngemuva kokulimala kwe-hamstring.
- 12 Hamstring Ukuzivocavoca : Vary isimiso sakho hamstring nalezi umzimba ezisebenzisa ibhola yokuzivocavoca, isihlalo, umzimba amaqembu, dumbbells, barbell noma kettlebell.
- Ukuzivocavoca umzimba wakho: Ukuzivocavoca umzimba okwenzela ama-hamstrings kufaka phakathi ama-dead bulk, ukuma nokuhlala ngama-curls omlenze, nokuphakama kwe-hamstring ye-dumbbell.
I-Hamstring Isondela
Ukuguquguquka kwe-Hamstring kubalulekile kubagijimi futhi kungasiza ekuvimbeleni ukulimala futhi kuphuze ukuqala ukuhlukumeza komzimba ngemva kokuzivocavoca. Ama-hamstrings anamandla angase abe nomuzwa wokumiswa okulinganiselwe lapho eqondisa idolo noma i-cramp ngemuva kwamadolo. Ukwehlukaniswa kwe-Hamstring kuyisici esivamile sokwenyuka nokuguquguquka.
- I-Hamstring Emine Ihamba : Izilenge ezine ezifanekisiwe nemiyalelo.
- Ukwehlisa i-Hamstring ngeThawula noma Isibambo : Lesi sondlo senziwa ngenkathi silele phansi.
- Ukunciphisa Ukuzivocavoca Ukulimala Kwe-Hamstring : Izihlanu zilula ukuze ziphuluke ekugodleni ubuhlungu futhi zihlale ziguquguquka.
Ukulimala kwe-Hamstring
I-hamstrings ithatha ukushaya phakathi kwezemidlalo njengebhola, ibhola, basketball kanye ne-tennis lapho kugijima kuhlangene nokuqala okusheshayo nokuyeka. Ama-hamstring sprains, amadonsa, nezinyembezi zivamile, ngobuhlungu obunzima obubonisa ukulimala. Ukulimala okuphindaphindiwe kokuhamba noma ukuhamba kungase kube imbangela yokuhlukunyezwa.
- Ukulimala kwe-Hamstring nendlela yokuphatha ngayo : Imithi yemithi yezemidlalo ngezinhlobo zokulimala, izimbangela, ukwelashwa nokuvimbela.
- Ama-Hamstrings aphihliwe futhi aqothiwe: Indlela yokuqaphela nokuphatha ukulimala kwe-hamstring.
- Ukwelashwa Kwemvelo Yokulimala Kwama-Hamstring: Indlela umhlengikazi azosebenza ngayo ekuvuseleleni ukulimala kwe-hamstring.