Iintsimbi ezinamandla ziyakuchaphazela umva wakho ngokudonsa i-pelvis phantsi kwaye unciphise inani le- curve lumbar . Ngethamsanqa, impendulo kule nto ilula kwiimeko ezininzi-zolule. Nantsi imiyalelo onokuyilandela ukuba ungumqalayo okanye izinto zakho ezinqamlekileyo zomeleleyo.
Yaye ukuba i-hamstrings iyanzima kakhulu, uya kufuna ithawula enkulu ngokwaneleyo ukuze idibanise entanyeni yakho malunga nesinye nesiqingatha ukuya kumaxesha amabini.
Isikhundla sokuqala sokuQala
Uxoxe emhlane wakho (susela), nokuba ngamadolo akho agubiweyo kunye neenyawo zakho zinyathele phantsi, okanye elinye idolo ligobile kwaye omnye umlenze wanyuka ngqo. Le nguqulo inokululaza i-hip flexers yakho, eninzi kuthi inokuba yinzuzo kakhulu, kodwa ungazami ukuba ikunika intlungu.
Beka isikhala sethawula ngasemva kwethanga lakho, kwaye ubambe iziphelo. Qaphela: unokutshintshisa iqondo lethanga lokudonsa ngokusebenzisa ukufakwa kwamandla ahlukeneyo. Ukusondela entanyeni yakho ubambe ithawula, ngakumbi ukhenketho luya kuziva. Ukuba ungumqali, unemigxobhozo enqabileyo, okanye unentlungu emva, emlonyeni, okanye emadolweni, ubambe ithawula ngokukhawuleza ukufikelela ekupheleni.
Ukuba awunjalo loo nto, okanye usebenze ngelulini kwaye uguquguquko lwakho luya kuphucula, zama ukutshintshwa kwakho kwithela ngokusondeleyo kumlenze wakho. Yaye ukuba ulungelelanisa kakuhle, cinga ukusila ithawula ngokupheleleyo; Kunoko, faka izandla zakho emva komlenze wakho.
Nciphisa umlenze ngokukhawuleza emva kwebala, uguqule kwi-joint hip ukuze wenze oko kwenzeke. Thatha umlenze wakho phezulu ukwenzela ukuba ujikeleze ngaphantsi (okanye ufike ngokusondeleyo njengoko unakho ngaphandle kokulimaza). Xa ithanga lakho lisesimweni sokuqala esifanelekileyo, umlenze wakho (okanye idolo lakho ukuba ukhetha ukuligcina, elilula, ngendlela) liya kubhekisela kwiplahla.
Qalisa Isenzo esicacileyo
Thabatha ithawula emzimbeni wakho. Oku kufuneka kukulethe phambili (phambili) kwethanga lakho phambi kwetrunk yakho, kwaye kufuneka kukhulise iqondo lokuguquguquka (ukugoba) kwi-joint hip. Qaphela ukuba ungavumeli phantsi kweeplavis yakho ukuba ugibele phezulu kwimpendulo yomlenze. Ukuqikelela ukuba le nkcazelo inceda ukubeka i-hamstring yakho elula.
Ngokubhekiselele kwindlela ekude ufanele uyenze ngayo umlenze wakho, thatha kwindawo apho uvakalelwa khona, kodwa akuyibuhlungu buhlungu. Oku kubonisa umda apho kukho utshintsho kwi-muscle. Ngamanye amagama, susa ithanga lakho kwindawo apho unokunyamezela intlungu kodwa uvakalelwa kukuba kukho into eyenzekayo kwimigodlo yakho.
Hlalani kule ndawo imizuzwana emi-5 ukuya kwe-30. (Imizuzwana engama-30 iyona nto ibhetele ukuba uyayilawula.) Gcina ulwaluko luqhubeka; ngamanye amagama, akukho bouncing. Ukuqhawulwa ngexesha lokwabelwa (ebizwa ngokuba lithengiswa kwe-ballistic) ngokuqhelekileyo kuthathwa njengento engenakucala, ukuba ingekho yingozi. Ukuphefumula ngokuzeleyo kwaye kunokukunceda ukwazi ukujongana nantoni na intlungu okanye intlungu evela kwixesha elide.
Ukuhlaziya
Emva kwemizuzwana emi-5 ukuya kwe-30, faka unyawo lwakho phantsi phantsi. Phinda ulandelelaniso 2 okanye amaxesha amathathu kwicala elinye. Emva koko emva kwekhefu elifutshane, phinda wonke umsebenzi kunye nomnye umlenze.
Ukubethelela iintsholongwane zakho imihla ngemihla kuya kuba kuhle kumva wakho, kwaye ukuba i-hamstrings yakho inamandla kakhulu, njengoko ithambekele ekubeni ne- flat back back posture , ukunweba kabini okanye kwimizuzu engama-3 ngosuku.
Ukuqhubela phambili kweNqwelatho yakho ihamba ngokukhuselekileyo
I-band okanye ibhubhu ingasetyenziswa endaweni yelinen okanye ukuba ufuna nje ukutshintsha izinto. Kwaye, njengoko kuxoxwa ngasentla, xa i-hamstrings yakho ikhululekile, cinga ukuba ungasebenzisi naluphi na uncedo nonke. Oku, kuya kuba nzima kunokuba isebenzise ithawula okanye i -band, ke qalisa lula kwaye uphumelele ngokuhamba kwesikhathi.
Khumbula, le ntambo yeluleki yowokuqala.
Njengoko ukuguquguquka kwakho kwintliziyo kukuphucula, unokuqhuba inkqubela kwiinguqulelo ezinzima. Umzekelo, unokuba uzame ukuhlalisa i-hamstring stretch xa ulungele ukuyeka enye inkxaso ekunikeni umgangatho kwisithuba esiphezulu.
Umthombo:
Kisner, uCarolyn noColby, uLynn Allen. Iziseko zoLwazi lokuSebenza kunye neMicrosoft. Wesi-4. 2002. I-FA Davis Inkampani. Philadelphia, Pa.