Ni tam tak i thut hnuah emaw, tlan chhuah emaw, infiamna emaw i khelh thut lai emaw khan i ke hnunglam ruhte chu a tight emaw, a na emaw i nei tawh em? A châng chuan he natna hi i hnungzang thlengin a kal ṭhin. Mi tam takin he dinhmun hi an tawk thin. A chhan ber chu kan kekawr hnung lama hamstring muscle group hi a chak lo emaw, a tight emaw vang a ni. Chuvangin vawiin hian heng hamstring muscle te hi kan sawi dawn a, a bik takin a chhunga semitendinosus muscle te hi kan sawi dawn a, an hriselna atana in lama kan tih theih tur thil awlsam tak tak te hi kan sawi dawn a ni.
Semitendinosus chu eng nge ni?
A awlsam zawngin, hamstrings hi i thigh hnung lama i hriat theih muscle group a ni. A nihna takah chuan taksa peng pathum inzawmkhawm an ni a, chungte chu semitendinosus, semimembranosus leh biceps femoris te an ni. Heng zinga semitendinosus hi a sei ber a ni.
He muscle group hnathawh ber chu:
- I khup ben tura puitu che.
- Thigh hnunglam hawia tihzauh pui (tlan tumin i ke hnunglam hawia i paih ang maiin ngaihtuah rawh).
- Hei hian i shin (tibia)-a ruh lian ber chu a rotate theih nan a pui bawk.
Tunah chuan heng hamstring muscle te hi kan thil tih pangngai, kea kal atanga tlan leh zuang thlengin an pawimawh zia i hrethiam ta.
Engvangin nge hamstring chak lohna hi a hlauhawm?
Kan taksa hmalam ruh (kan kekawr hmalam quadriceps ang chi) te hi kan ngaihtuah fo thin a, mahse hnunglam ruh te hi kan ngaihtuah ngai lo. Mahse, heng hamstring muscle te hi a chak lo emaw, a tight lutuk emaw chuan harsatna chi hrang hrang a awm thei a ni.
- Muscle Strain: Hamstring strain hi infiammi tan chuan hliam awm fo a ni. Cricket i khelh laiin i tlan chak thut a, football i khelh laiin ball i pet thut a nih chuan, hamstring chak lo chu awlsam takin a inhliam thei tih han ngaihtuah teh.
- Lower Back Pain: Hei hi mi tam takin an hriat loh thil a ni. I quadriceps ruh a chak a, i hamstring a chak loh chuan i taksa ruh a inthlauhna a awm thin. Hei hian i dinhmun a tidanglam thei a, ding nghet a ti harsa thei a, hun kal zelah chuan hnungzang natna (lower back pain) i neih theihna chance a sang hle . Hei hi office-a hun rei tak chair-a ṭhute zingah a awm fo.
- Poor Posture: Hamstrings tight hian ding leh ding nghet taka kal a ti harsa thin. I hmel lan dan a nghawng bawk.
Thu lawmawm tak chu heng harsatna tam tak hi exercise leh stretch dik tak hmanga heng muscle-a flexibility tihchak leh tihchangtlun hian pumpelh theih a ni.
Hamstrings chak leh flexible siamtu exercise te
Heng exercise te hian a tum ber chu hamstring muscle te tihchak a, an tightness tihziaawm a, flexibility tihchangtlun a ni. Hengte hi in lamah, hmanraw bik engmah awm lovin, ṭhutphah emaw, towel emaw ang chi thil hmanga tih theih a ni.
| Insawizawi | Tih dan tur | Point pawimawh tak tak |
|---|---|---|
| Khup (Knee Flexion) a awm | 1. Chair hnungah ding la, chair kil chu balance turin chelh la, i rit zawng chu ke pakhatah shift rawh. 2. Ke dang ke chu flex la (ke ruhte chu han hawi la), khup chu ben la, i hnunglam ke chu zawi zawiin i hnute lam hawiin chawi sang rawh. 3. I kawr hmalam chu dinglam hawiin dah la. I taksa chu a sir lehlamah vawrh chhuak suh. 4. Zawi zawiin ke chu leiah hruai kir leh rawh. |
|
| Nordic Hamstring Curl tih a ni | 1. Khup chungah khup rawh. I khup hnuaiah towel ang chi thil dah la, thlamuanna atan. 2. Lu atanga khup thlenga line dinglam pakhat a awm theih nan i taksa kha tidik rawh. 3. I kekawrte chu khum emaw sofa emaw hnuaiah dah rawh. A nih loh leh, ṭhian pakhat chu chelh turin ngen rawh. 4. Zawi zawiin hmalam pan la, i taksa chu ding takin vawng la, i hip ni lovin i khup. 5. Zawi zawiin starting position-ah kir leh la, i hamstrings-ah stretch i hriat thlengin. |
|
| Supine Hamstring tihzauh a ni | 1. Hmai lam hawiin leiah mu rawh. I ke chu dinglam hawiin dah rawh. 2. Towel emaw strap emaw hmangin ke pakhat chu dinglam hawiin dah la, zawi zawiin i lu lam hawiin hrual rawh. 3. I hips chu a sir lamah rotate suh. I ke chu dinglam leh kephah zau zawnga inhlat tur a ni. 4. Second 30 vel vawn la, zawi zawiin hnuai lam pan rawh. Vawi 3-5 vel tih leh tur a ni. 5. Ke dang tan pawh hetiang bawk hian ti rawh. |
|
Exercise i tih hian heng thilte hi ngaihtuah la! (Hriselna hmasa ber!)
Exercise hi eng ang pawhin tha mah se, a tih that loh chuan hliam a thlen thei a ni. Chuvângin, heng thute hi hre reng ang che.
Zawi zawiin tan rawh.
Chakna siam turin hun a ngai a ni. Engkim hi zan khat thil thuah a thleng vek lo. Chuvangin light weights hmangin tan la la, repetition hniam tak hmangin. Zawi zawiin, kar tin, i chakna a pung tih i hria ang. Tichuan zawi zawiin a rit emaw, repetition emaw tihpun rawh.
Warming up hi a pawimawh hle.
Vawi khatah exercise hi tan ngai suh. Minute 5-10 chhung kea kal emaw, jogging emaw hmangin i taksa ti lum rawh. Zing lama ruh khauh i neih chuan exercise i tih hmain kea kal emaw, tui lum taka inbual emaw a tha.
I taksa chu ngaithla rawh.
Stretch i tih hian i taksa ruh (muscle)-a hrual emaw, hrual emaw tlem i hriat chuan titawp rawh. Sharp pain i neih chuan i ti lutuk tihna a ni. Chutiang point aia sang chuan stretch ngai suh. Muscle a tichhe thei a ni. Nitin practice hian i stretch lehzual thei tih i hmu ang.
Heng exercise i tih zawh hnua i natna a reh loh chuan emaw, i natna a zual deuh a nih chuan doctor hnenah thurawn dil ngei ngei tur a ni tih hre reng ang che. Physiotherapy hmanga enkawlna i mamawh mai thei.
Hun a kal zel a, heng thil awlsam tak takte hi discipline nena i tih chuan i hamstring muscles chakna, flexibility, posture, leh hriselna zawng zawngah hmasawnna i hmu ang.
Take-Home Thuchah a ni
- I kekawr hnung lama awm hamstring muscle te hi kea kal, tlan leh dinhmun dik tak vawn that nan a pawimawh hle.
- Heng ruh chak lo emaw, tihkhauh emaw hian harsatna a thlen thei a, chu chu taksa ruh natna leh hnungzang na a ni.
- Heng harsatna tam tak hi in lama tih theih, chakna leh tihchakna exercise awlsam tak hmangin ven theih a ni.
- Exercise eng pawh i tan hmain warm up hmasa phawt a pawimawh a, i taksa ruhte chu natna thlenga tizau ngai suh.
- Natna a awm reng emaw, a zual emaw chuan mahni inenkawl suh la, doctor pan rawh.
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