Ukuvimbela Ukulimala Kwezokulimala Nokuvuselela

Indlela Yokuzivikela Lezo Zimbongolo Ezipholile

Kuyinto ebuhlungu ukubona nokubi kakhulu ukubhekana nalokhu: ukukhala izinyembezi ezinkulu. Umdlali we-Olimpiki uye waqeqesha iminyaka ukuze afike ezingeni elihle lapho angaxubanisa khona nezwe elihle kakhulu. Uyancintisana ngokushisa kwamamitha ayi-100 futhi uyahamba kahle, kuze kube sekugcineni kwesibili. Ngokungazelelwe, ngamamitha angu-60 ikhanda lakhe liphonswa emuva, libopha ngemuva komlenze wakhe, uyakhubeka, omunye umncintiswano uyamuzwa ekhala futhi egcina ewela phansi.

Konke sekuhambile, konke lokho kuqeqeshwa, sonke leso sikhathi, yonke leyo mizamo nokuzibophezela. Uqothule isisindo esikhulu se-hamstring isikhathi esikhulu futhi kuzothatha amasonto, mhlawumbe izinyanga zizophola.

Yiqiniso, ukukhala izinyembezi noma izinkinga ezincane kakhulu kuyinkinga kuzo zonke izici zokuphila kusukela emasontweni abaqeda ngempelasonto kuya kubadansi bezobuchwepheshe bezintambo zokuhlala ekhaya ezivele zandise kancane kakhulu. Angikwazi ukusho ukuthi kungani leli qembu lezimisipha liyinkimbinkimbi kakhulu kodwa cishe lihlangene nokuziphendukela kwezilwane ezivela emantwini amane ukuze zimi futhi zigijime kahle emilenzeni emibili.

Ngizobheka ukuthi yini eyaziwayo ngezimbangela zokukhala izinyembezi nokuthi yini ongayenza ukuze uvimbele ukulimala kokulimaza ngokuqeqeshwa kwamandla nezinye izinyathelo.

Yini Ebangela Ukulimala Kwe-Hamstring?

Okuncane okungaqondakali kwaziwa ngokuqondene nokuvimbela, izimbangela kanye nezindlela ezinhle zokuvuselela ukulimala. Izifundo zekhwalithi ezimbi kanye nokungabikho kwezilingo ezingenakulinganiswa, okuyizinto ezibaluleke kakhulu, ungasizi noma.

Iziphetho eziqinile ziyizindlela ezincane nezindlela zokwaziswa uma kungekho ukuhlolwa okunamandla okujwayelekile okujwayelekile. Nasi isampula sezimbangela ezibangelwa ukulimala okukhulunywe ngazo emithini yezemidlalo :

• Ngaphansi kwesimo esincane esingasemuva nesisemkhatsini wamasuli omzimba nokuhamba
• I-Hamstring muscle inflexibility

• I-quadriceps yokungakwazi ukuphelelwa amandla
• I-Ankle inflexibility
• I-quadriceps enkulu kakhulu ngokususa amandla
• Ngaphansi kwemishini yokusebenza ehlelekile
• Ubudala - obudala bulingana nokunye okungahle kwenzeke
• Ukulimala kwangaphambili, idolo noma ukulimala kwe-pubis
• Ukufudumala okwanele
• Ukukhathala

Luhlu kakhulu. Ukukhula nokulimala kwangaphambilini kubonakala sengathi kuhambisana nokulimala kodwa hhayi okunye okunye, ngisho nokuphazamisa ukungaqondakali noma i-quadriceps / ukunqanda ukungalingani kwamandla, izimo zihlale ziba yizimbangela zokulimala.

• I-hamstrings ihluleka kanjani: Ekusebenzeni okungenani, kubonakala sengathi i-hamstrings iyakwazi ukulimala esigabeni sokuguquguquka se-'ccentric 'lapho imisipha ikhula futhi' ihanjiswa 'yokuxhumana nomhlabathi. Cabanga ngomlenze wakho wokuhola lapho ugijima ngesivinini esisheshayo. Ilula ngaphambi kokuthinta umhlabathi ukuba ususe futhi uqhubekele phambili komunye umlenze phambili. Ngesinye isikhathi ngaphambi kokuba umlenze wokuhola uhlasele phansi, okuthiwa 'isigaba sokuguqula', ama-hamstrings ashukumisa ukuthi umlenze uphansi kokulawula ukuze ungahambisani namadolo, okungeke kwenzeke (futhi kuyingozi). Kule nkinga ye-muscle ekwandisa futhi ukulawulwa ngokuzumayo ukuthi izintambo zithinteka kakhulu ekulimazeni. Ukulimala okwehlisayo kuhluke kakhulu.

• Ukuthungatha izintambo : Manje lokhu kungase kubonakale sengathi kuwubuqili kunoma ubani oye watshelwa ukuthi alula izintambo zawo ukuze avimbele ukulimala, kodwa abukho ubufakazi obuqinile bokuthi uhlelo olululayo luvimbela ukulimala komzimba noma ngisho nezintambo ezinzima ezibangelwa ukulimala. Ukwehlisa kungenza izinto zibe zimbi nakakhulu kwezinye izimo futhi kunoma yikuphi ukuthulula kungenzeka ukuthi kusebenza kuphela ukukhulisa imisipha uma uqhubeka wenza njalo. Ukwehlisa kungase kube nendima ekwenzeni ukuvuselelwa kabusha kodwa kukhona nobufakazi obukhawulelwe kuphela lokhu.
• Ukungafani kahle kwe-Quadriceps: Uma imisipha ye-quadricep engaphambili kwethanga lakho inamandla kakhulu kunezintambo ezingemuva kwethanga bese ungase ube nengozi enkulu yokulimala. I-hamstring engaphansi kwezingamaphesenti angu-60 eqinile njengoba i-quad okuthiwa ibeka phambili ukulimala. Ucwaningo oluthile lubonisa ukuthi ukungalingani kwemisipha kuhlotshaniswa nokulimala kwezintambo kanti abanye abakwenzi. Kuyinto evamile yokuzivocavoca ososayensi ngokusekelwe ekucabangeni kwemibono kodwa ayikho ubufakazi obuqinile embonweni wami. Ngesikhathi esifanayo, ukuthola lawo mahompi ngaphezu kwamaphesenti angama-60 kubonakala sengathi kunengqondo futhi kungavimbela ukulimala kwangaphakathi kwe-ligament (ACL) yamadolo. Ngandlela-thile udinga izintambo eziqinile zokusebenza okufanayo nokusebenza ngokomzimba.

Eminye imizimba emihle yokuqinisa izintambo zinezicathulo zokuzivocavoca. Ukuzivocavoca okwenzakalayo okufanisa ukuthi 'ukubamba' kwesigaba sokugijima kungasebenza kakhulu. Ukuqeqesha imisipha e-Eccentric idume ngokubangela ubuhlungu besisindo, ngakho-ke hamba kalula ngesisindo noma umzamo uze ujwayele. Njalo fudumele ngaphambi kokuqeqeshwa kwesisindo. Ama-warm-ups angabandakanya umlenze uphenduka phambili nangemuva, ukuma kokusebenza kwebhayisikili nezenzo zokukhanya.

Ama-Curls omlenze we-Leg with Catch

1. Qala nge-lightweight kumshini wokulinda umlenze wokuma. Phakamisa umlenze ngesisindo emuva kwesigaba esiyinkimbinkimbi, hlala kancane, bese uqala ukwehlisa umlenze, vumela ukukhululeka kwesisindo bese usibamba eduze kwesigaba salesi sikhungo. Umlenze wakho akudingeki ukuba ulahlekelwe othintana nesisindo, vumela kuphela ukudonsa 'ukudonsa okuzenzekelayo'. Lokhu kufana nesilinganiso esithile se-eccentric swing phase ngesikhathi sokusebenza.
   (Khumbula ukuthi ukukhwabanisa okuyinhloko lapho i-muscle iyancishiswa njengoba uphakamisa isithende sakho kuze kube sekugcineni, futhi isigaba esiyinkimbinkimbi yisigaba sokwandisa lapho usula phansi umlenze futhi.)
2. Zama ama-2 wezinombolo ezingu-12 zomlenze ngamunye osebenza kuze kufike ku-4 ubeka phezu kwamasonto amaningana ngesisindo esanele ngokwanele ukuze ungahluleki ukwenza okokugcina kwisethi ngayinye.
3. Phumla imizuzwana engu-30 phakathi kwamasethingi.
4. Ukukhuthazela kwemisipha kanye nokusebenza ngaphansi kokukhathala kungase kubangele ukulimala ngakho-ke lokhu kuyisenzo esiningi sokukhuthazela kwemisipha njengoba kunamandla. Yenza konke kusetha ngomlenze wokuqala kuqala; musa ukushintsha imilenze yezinethi. Yeka uma uzizwa ubuhlungu noma ama-twing ngaphandle kokucindezeleka komzamo ojwayelekile.
5. Ukuzivocavoca kwe-Eccentric kuyaziwa ngokubangela imisipha ebuhlungu, ngakho-ke hamba kalula ukuqala. Ungasho ukuthi angizange ngikuxwayise.
6. Bheka ukubonakaliswa kwe-curl leg.

I-Nordic Reverse Curl noma i-Curl-Ham Curl

1. Ukugoba phansi phansi ngezinyawo kuphakanyiswe phansi kuze kube ngemuva futhi isiqu sigxile emazingeni angu-90, mhlawumbe ngokusekelwa okuphansi ngaphansi kwamadolo.
2. Ukusekela izinyawo ngaphansi kwebhentshi eliphansi noma uthole umlingani ukubamba izinyawo phansi.
3. Bend phambili kuze kube yilapho umzimba wakho ubheke phansi ngaphansi kokulawulwa kwezintambo, bese uphinde ubuyele esimweni sokuqala ngosizo lwezandla.
4. Sebenzisa izandla ukuzinzisa le ngxenye uma kunesidingo ukuze ungawi ebusweni bakho! Ungazami kanzima ukuqondisa ngaphansi kokulawulwa kwe-hamstring ngoba amandla e-eccentric ekuhambeni okuphansi yiwona ohlose okuyinhloko, hhayi ukunyakaza okugxile lapho ulungisa.
5. Yenza ama-2 ama-exercises a-10 nemizuzu engu-2 ehlala phakathi kodwa hhayi ngosuku olufanayo njengengqimba yomlenze, ukuqala. Vuka uphinde ukhulule phakathi kwamasethingi.
6. Bheka ukuboniswa kwe-Nordic reverse curl (ebizwa ngokuthi i-glute-ham ephakanyisiwe kulesi sihloko). I-glute-ham iphakamisa ibhentshi itholakale kodwa ambalwa ama-gyms anikezela lokhu.

Ama-Deadlifts - isi-Romanian, aqonde kahle, anamathele

Ukufa kwesibhamu kungukusebenzisa lapho uphakamisa khona i-barbell kusukela phansi kuya esimweni sokuma. Uma wenza lokhu ngemilenze ngandlela-thile, kunokuba uguqe phansi ngamadolo agibele ukuphakama futhi ubeke esikhundleni, uzozizwa unyakaza. Kodwa-ke, ukugcina imilenze iqonde ngenkathi kuguqulwa emuva kwinqaba kuyindawo engozini yokulimala kwabafundi abangenalwazi, ngisho noma isisindo sincane. Nansi engikwenzayo. Lokhu kuvame ukubizwa ngokuthi i-Romanian deadlift noma i-RDL.

1. Khetha ibha efanelekile kanye ne-plate noma i-barbell yesisindo ukuthi ungakwazi ukuphakamisa ngokushelelayo isikhundla sokufa esilungile emathangeni - kodwa hhayi ngokukhanya kakhulu .
2. Ukugcina imilenze iqondile noma igobile kancane, yehlisa ibha kuze kube yilapho ifinyelela khona lapho ungase uzizwe khona iminyango ngemuva kwemilenze iqala ukusebenza.
3. Misa endaweni ethile nxazonke - ungahambi phansi - bese ubuyela endaweni eqondile.
4. Ungadluleli lokhu kuze kube sezingeni lokubuhlungu noma ukungahambi kahle emuva futhi uzame ukugcina lokho kuqondana emuva kunokuba kulungiswe uma kunokwenzeka. Bhonqa ngamadolo uma kudingeka.
5. Ungenza okuphindaphindiwe kwe-RDL ngaphandle kokubeka isisindo phansi uma ugcina isisindo sikhanya ngokwanele.
6. Qaphela ukuthi ukufa okujwayelekile okuvela phansi nakho konke okuhle kakhulu okuzungezile ukuqinisa ukuvivinya umzimba we-posterior chain of muscles of the back back, butt, kanye ne-hamstrings, kanye nezibeletho zomzimba, konke okungase kube nendima ekulondolozeni inhlanzi yokuphila .
7. Yenza ama-2 ama-exercises ayishumi nemizuzu engu-1-2 ukuphumula phakathi kwamaqoqo. Hambisa kuze kufike kumaqoqo amathathu uma uqina - futhi ungaphansi kancane!
8. Bona ukubonakaliswa kokufa kweRomania.

Ekuseni Barbell Good

Lona omunye omuhle kakhulu wokuzivocavoca ozojikeleza uketshezi olubandakanya ama-hamstrings.

1. Thatha i-barbell bese uyibeka ngemuva kwentamo emahlombe ngesimo esifanayo njenge-squat emuva.
2. Ngenkathi ugcina imilenze inzima, ugoba phambili ezinqulwini nge-barbell isalokhu ephumula emahlombe nasemhlane emuva kodwa ungaphenduli emgodini ophezulu. Gcina ikhanda lizinzile.
3. Uzozizwa unwebeka ngokunamandla emagodini. Ungadluli isisindo sokuqala.
4. Yenza amaqoqo amabili e-10 aqhubekela phambili kufika ku-3 asetha ngokuhamba kwesikhathi. Ungabenze ngosuku olufanayo njengama-deadlifts aseRomania. Thatha imizuzu engu-1-2 phakathi kwamasethingi.
5. Bheka ukuboniswa kwe-Good Morning Barbell.

Qaphela. Ungenza eziningana zalezi zivivinyo ezifanayo ze-hamstring ngosuku olufanayo futhi mhlawumbe kufanele ube ngemva kwesikhathi esiqinile semibandela. Ekuqaleni, udinga ukuhamba kalula ukuvimbela ukucindezeleka ngokweqile, ikakhulukazi ngokuqeqeshwa okusemthethweni.

Izifundo ezintathu ngesonto cishe zilungile. Yenza imihlangano emibili kuphela uma ukukhathazeka kuyinkinga. Shintsha inani lezinethi uma kudingeka. Ukwanda kancane kancane kwevolumu kuyisihluthulelo sempumelelo.

Ukuvuselelwa

Ukulungiswa kabusha kokulimala okukhishwa ngamathutha, ikakhulukazi amamaki amabili no-3, ukulimala kakhudlwana, kudinga ukuqondiswa udokotela wezemidlalo, udokotela noma umqeqeshi onokukwazi ukuvuselela ukulimala kwezemidlalo. Ukuzivocavoca okubalulwe ngenhla kuyasiza ekuqiniseni izintambo zokuvimbela ukulimala futhi kungasetshenziswa ekuvuseleleni, kodwa udinga ukuqhubeka ngokulandela uhlelo oluqondiswayo.

• Ukufudumala ngaphambi komsebenzi. Umlenze ugijima phambili futhi emuva kwesenzo sokuhamba ngebhayisikili yizivivinyo ezimbili ozisebenzisayo. Angikhuthazi ukwelula okunzima.
• Qinisekisa imisipha ye-hamstring nge-weight weight program kuhlanganise nokuzivocavoca okunye okufana ne-Nordic reverse curl noma ukuzivocavoca kwe-glute-ham, nokubamba imilenze ye-legl.
• Zama ukugwema ukuqeqeshwa okukhulu okusebenzayo ngenkathi ama-hamstrings ehlukumezeka kakhulu kusuka emsebenzini wezinsimbi.
• Ukuthuthukiswa kwemikhakha enesisindo sokuqeqesha isisindo njengokwenyuka kwe-squat noma umlenze kufanele kube nokulinganisela nokuzivocavoca okufanelekayo kokuqinisa izintambo.
• Ukukhathala ngokuhamba kwesikhathi kungase kube yisici. Qinisekisa ukutholakala okwanele kwephethiloli ngendlela ye-carbohydrate ezithandweni zezemidlalo ngesikhathi semicimbi ende noma imidlalo yeqembu.
• Yelula kancane, futhi ngokuhlelekile, ngokuzivocavoca kufana nokufudumala ekupheleni kweseshini yokuqeqeshwa kokuzivocavoca noma ngezikhathi ngesikhathi sokuncintisana eside.
• Ungacabangi ngisho nokubuyela emncintiswaneni osebenzayo kuze kube yilapho ukwaziswa yigunya lesikhulu lezokwelapha ofanelekile ukwenza kanjalo.

> Imithombo

> Mjolsnes R, Arnason A, Osthagen T, Raastad T, Bahr R. Isivivinyo esingamaviki angu-10 siqhathaniswa ne-eccentric vs. concentric sichitha ukuqeqeshwa kwamandla kubadlali bebhola abaqeqeshwe kahle. I-Scand J Med Sci Sports . 2004 Oct; 14 (5): 311-7.

> Sherry MA, Best TM. Ukuqhathaniswa kwezinhlelo ezimbili zokuvuselela ekwelapheni izinhlanzi ezinomsoco. J Orthop Sports Phys Ther . 2004 Mar; 34 (3): 116-25.

> Gabbe BJ, uBennell KL, Finch CF, Wajswelner H, i-Orchard JW. Abanakekeli bokuqala > ukukhwabanisa > ukulimala ezingeni eliphakeme lebhola lase-Australia. I-Scand J Med Sci Sports . 2006 Feb; 16 (1): 7-13.

> Gabbe BJ, Branson R, uBennell KL. Umshayeli womshayeli > ukuhlolwa okungahleliwe > ukuvivinywa okulawulwayo kokuzivocavoca okuvimbela ukuvimbela ukulimala kwebhola emphakathini we-Australian Football. J Sci Med Sport . 2006 Meyi; 9 (1-2): 103-9.

> Gabbe BJ, Branson R, uBennell KL. UMason DL, uDickens V, Vail A. Ukuvuselelwa kokulimala. I-Cochrane Database Syst Rev. 2007 Jan > 24; (1): CD004575. > Ukubuyekeza.