7 I-Great Hamstring idibanisa

Iqela elisisigxina se-muscle esasemva kwethanga lakho kunye ne-pelvis (ngasentla) liyingxenye yecala elijongene ne-pelvic position. Kodwa le nto ihambelani nomqolo wakho ophantsi ?

Imisipha iyingxenye yamaqela angama-4 enamahlunu afaka kunye kunye neengxenyana eziphezulu zamathambo omlenze ongezantsi. Xa kukho nayiphi na (okanye yonke into) yesivumelwano semisipha ye-hip, esinye isiphumo esinokwenzeka kukuba i-pelvis ikhonkxiwe ngasemva kwethanga. Isikhokelo ngqo (oko kukuthi phambili phambili emthonjeni, ukubuyela ngasemva kwentsanga, phantsi nangapha kwicala elinye, njl.,) Kuxhomekeke apho apho i-muscle ihlala khona.

Kwimeko yezintambo, i-pelvis ifakwe ngasemva kwethanga, kuba yilapho i-hamstrings ikhona khona (njengoko kuchaziwe ngasentla.)

Unokuthi ubone kule nkcazo ezenza imisipha , iintambo ezibandakanya, zinekhono lokutshintsha-kwaye kwezinye iimeko zichanekile-isikhundla se-pelvis.

I-Case for Hamstring Stretching

Kodwa umbuzo usalokhu uhlala-yintoni le nto enxulumene nentlungu emva?

Ewe, umgudu unamathele phakathi kwamathambo amabili asempuphu ngasemva. (Amathambo omabini ahlangene aquka i-pelvis.) I-pelvis iyinkulu kunomthi womthi xa ihamba, umgudu ngokubanzi uhamba kunye nawo.

Xa izithintelo zakho zithengiswa ngokungaqhelekanga zigcina i-pelvis iguqulwe ngasemva. Oku, ngokukhawuleza, udonsa umgca ophantsi emva kokulungelelaniswa ngokucwangcisa umgca we-lordotic oqhelekileyo onokuthi unqabile okanye unciphise imisipha yakho emva. Ngaphandle kwesimo esilungeleleneyo seplavis yakho kunye nenkxaso efanelekileyo kwiimisipha kuloo ndawo, iintlungu ezisezantsi ziyafumaneka. Izidumbu ezincinci zengxube zingabamba indima kwezinye iingxaki zangemva.

Ngaloo ngqondweni, makhe sijonge iindlela ezimbalwa zokulula "iintambo" nokuba ungumqali okanye umdlali ophumeleleyo.

1 -

Ukuthintwa kweToe

Enye indlela yokwelula iintsimbi zakho ezinomtsalane onobudala obuthintekayo.

Okokuqala, ukukhulula uxinzelelo lwexesha elide, musa ukulukhupha. Ukuqhaqhaqhaqhashisa kusebenza inkqubo ebizwa ngokuthi i-reflex ye-stretch, eyenza ukuba ibali elide lide elifutshane, lingabangela ukuphambana kwemisipha, kungekhona.

Esikhundleni saloo nto, yibambe isalathiso malunga nemizuzwana engama-30 kwinqanaba elikhululekile, elingenabuhlungu apho livakalelwa ngathi "kwenzeka." (Ungayifaka isicelo kulo lonke uhlobo lokutshintsha kwinqanaba elikulo nqaku, ngokunjalo.)

Okwesibini, i-yoga iyasitshela ukuba siphakamise amathambo ahleliyo esihlalweni xa sisesesikweni. Oku kufana neengxube zesisu.

Okwesithathu, qinisekisa ukuba iinqumlo zakho zihamba ngqo phezu kweenyawo zakho. Umzekelo osemfanekisweni apha ngasentla unomxhasi wakhe emva kweenyawo zakhe. Le mpazamo abantu abaninzi bayenza ngenxa yokuba abaqapheli ukulungelelaniswa kwabo. Ngelixa lenza ukuba ululazi luve lula, xa wenza njalo ngale ndlela, u-"ukukopela."

Kwaye ekugqibeleni, ukuba awuzange uhlale uqinisa izihlunu zakho , unokucinga ukuba unqamle ukutshitshiswa kwezandla, okanye mhlawumbi ubuncinane, ukufaka endaweni yefowuni, njengetafile. Umgaqo wesithupha wokhuseleko lwakho kukuba: Yiya kuphela ukufikelela kwakho ngaphandle kwentlungu emva okanye umva wokungakhuselekanga.

2 -

Phakamisa i-Hamstring Stretch

Enye indlela yokwelula iminyango yakho ukulala emhlane wakho kwaye uvelise umlenze owodwa ngqo. Le nguqu eqhelekileyo inokufumaneka kwi-yoga, kwindawo yokuzivocavoca, nakwii-studio zokufaneleka. Kungakhathaliseki ukuba kuthini ukuhambela, apho ingaba khona, okanye ukuba yintoni na inxulumene nayo, inyaniso uthatha umgca ophantsi ukuya kwindawo echaseneyo apho umsebenzi we-muscle kwenzeka khona. Ngamanye amazwi, umgca wesigxina uphakamisa ukuba isisindo se-hamstring elula kwaye usikhupha.

Injongo ephambili kukuzisa umlenze wakho uphakamileyo ngokwaneleyo ukwenzela ukuba uthinte iinyawo zakho, okanye ufike umlenze wakho othe ngqo entloko yakho. Kodwa akudingeki ukuba ufumane olude ukufumana ilula elihle.

3 -

Phakamisa i-Stretch Stretch for Beginners

Njengoko kuthethwe ngaphambili, indlela eqhelekileyo yokwandisa i-hamstring flexibility ilele kumqolo wakho kwaye uyibuyisele umlenze othe ngqo ukuya entloko yakho, kunye nenjongo yokugqibela yokuthinta iinzwane zakho.

Kodwa akubona wonke umntu onokufikelela ezinzwaneni zakhe.

Kulungile. Uninzi lweendlela ezikhoyo zokujongana nobunzima bokuqala obungena endleleni yokucwangcisa isicwangciso sokuguquguquka. Omnye uvela kwi-yoga, apho ungasebenzisa umtya okanye ibhanti ejikeleze ngaphantsi kweenyawo zakho ukunyusa ummandla okhoyo ukuze uqonde umgca kwaye uyiswe kuwe.

Olunye uhlobo luboniswa ngasentla, apho kunokuba uhambe ngezinzwane zakho, ujolise inqanaba lomlenze wakho unokufikelela ngokukhawuleza. Qaphela ukuba umzekelo unomnye umlenze ugobile. Oku kunceda ukuzinza okuza kukunceda ugcine ukulungelelanisa kakuhle kwetrunk yakho njengoko wenza isolulo.

4 -

Ukunyuka kweMigca

Kungakhathaliseki isizathu (mhlawumbi ukhulelwe, ukhatywe, okanye intlungu, umzekelo) unganokuziva ukhululekile ukuhla uye phezulu ukusuka emgangathweni ukuze wenze intambo yakho isondele. Kwenziwe ntoni?

Kukhona umlenze ochaphazelekayo ochaphazela umzimba ochazwe ngaphambili, kodwa njengoko sixoxile, ukwenza oku kulungile, kufuneka ulandele amanqaku amanyathelo okulungelelanisa kunye nokuba wazi njani kwaye ungatshintsha njani amava okhuseleko lwakho.

Kodwa ukuba ungowona "oqhelekileyo" owenzela uhlobo oluthile, ungenza iselula esisinye esinamathambo esiswini kwindawo yokuma. Yelula nje umlenze onge-1, kwaye ugcine umqolo wakho ngqo, ugobe kwiindawo zakho zokunyusa ukuzisa isifuba sakho emthonjeni wakho. Umlenze ongathatywanga uya kuguqa emadolweni.

Awunayo ukufumana yonke indlela apho ukuze uzive ulula. Hamba kuphela ukufikelela kwakho ngaphandle kwentlungu, ubunzima, okanye ukuzula. Ukuba ufuna inkxaso eyongezelelweyo, gcina kwifenitshala okanye udonga.

5 -

I-Easy Hamstring Stretch for Athletes

Ukuba usebenzayo, enye indlela efanelekileyo yokufumana "iminyango" ukubeka isithende okanye isangqa somlenze owodwa kwinto enokuphakama kwesinqe okanye encinci kwaye igobe emagqabeni akho ukuzisa iphambili yakho kwisiqu sakho umlenze. Ukugcina umqolo wakho ngokuthe tye kuya kukufumana iziphumo ezilungileyo ngeli xesha libonelela ukhuseleko lwakho lomgudu.

6 -

I-Stretch Stretch for Advanced Athletes

Ukuba isithuba esidlulileyo sokuncedisa abadlali asiyinselele ngokwaneleyo, unokuba uzama ukuyenza ngelixa linye linye.

7 -

I-Hamstring yobudlelane

Kwaye ekugqibeleni, indlela ephakamileyo yokuphucula isithwathwa sakho sokunqumla kukufumana umhlobo (okanye umzimba) ukukunceda. Qinisekisa ukumnika okanye impendulo malunga nokuba ungazixinzelelo olunjani. Ubungakanani obufanelekileyo obuphakathi kokunethezeka nobunzima.