Ese wigeze wumva imitsi yo mu kibuno ifunganye cyangwa ibabara nyuma yo kwicara iminsi myinshi, cyangwa iyo ugiye kwiruka cyangwa gukina siporo mu buryo butunguranye? Hari igihe ubu bubabare bugera no mu mugongo. Abantu benshi bahura n'iki kibazo. Impamvu nyamukuru ibitera ni uko imitsi yo mu kibuno iri inyuma y'ikibuno cyacu iba idakomeye cyangwa ifunganye. Uyu munsi rero turaganira kuri iyi mitsi yo mu kibuno, cyane cyane imitsi ya semitendinosus iri muri yo, n'ibintu byoroshye dushobora gukora mu rugo kugira ngo tuyigumane imeze neza.
Semitendinosus ni iki?
Mu magambo make, imitsi yo mu kibuno ni itsinda ry'imitsi ushobora kumva inyuma y'ikibero cyawe. Mu by'ukuri ni uruvange rw'imitsi itatu: semitendinosus, semimembranosus, na biceps femoris. Semitendinosus ni yo miremire muri izi.
Imirimo y'ingenzi y'iri tsinda ry'imitsi ni iyi:
- Kugufasha kunama amavi yawe.
- Gufasha kongera ikibero inyuma (tekereza nk'aho urimo gutera ukuguru inyuma kugira ngo wiruke).
- Ibi kandi bifasha kuzunguruka igufwa rikuru mu ruhu rwawe (tibia).
Ubu usobanukiwe akamaro k'iyi mitsi yo mu kanwa ku bintu bisanzwe dukora, kuva ku kugenda no kwiruka no gusimbuka.
Kuki intege nke z'imitsi yo mu kanwa ari mbi?
Akenshi dutekereza ku mitsi iri imbere y'umubiri wacu (nk'imitsi yo mu bibero), ariko ntidutekereza ku mitsi iri inyuma. Ariko, iyo iyi mitsi yo mu birenge idakomeye cyangwa ifunganye cyane , hashobora kuvuka ibibazo bitandukanye.
- Kubabara imitsi: Kubabara imitsi ni imvune ikunze kugaragara ku bakinnyi. Tekereza niba wiruka cyane urimo gukina cricket, cyangwa niba uteye umupira utunguranye urimo gukina umupira w'amaguru, imitsi idakomeye ishobora gukomereka byoroshye.
- Ububabare bw'umugongo wo hasi: Iki ni ikintu abantu benshi batazi. Iyo imitsi yawe ya quadriceps ikomeye n'imitsi yawe y'amaguru ikaba idakomeye, habaho kutumvikana mu mitsi yo mu mubiri wawe. Ibi bishobora gutuma imiterere yawe ihinduka, bigatuma guhagarara neza bigorana, kandi uko igihe kigenda gihita, hari amahirwe menshi yo kubabara umugongo wo hasi . Ibi bikunze kugaragara mu bantu bicaye ku ntebe igihe kirekire mu biro.
- Imiterere mibi: Imitsi yo mu maguru igoranye ituma bigorana guhagarara no kugenda uhagaze. Bigira ingaruka ku isura yawe.
Inkuru nziza ni uko byinshi muri ibi bibazo bishobora kwirindwa binyuze mu gukomeza no kunoza ubworoherane bw'imitsi hakoreshejwe imyitozo ngororamubiri ikwiye no kunanura imitsi.
Imyitozo ngororamubiri ituma imitsi y'amaguru ikomera kandi ikoroha
Intego nyamukuru y'iyi myitozo ni ugukomeza imitsi yo mu kibuno, kugabanya ubukana bwayo, no kunoza ubworoherane. Ibi bishobora gukorwa mu rugo, nta bikoresho byihariye, hakoreshejwe ikintu nk'intebe cyangwa igitambaro.
| Imyitozo ngororamubiri | Uko wabikora | Ingingo z'ingenzi |
|---|---|---|
| Gukonja kw'ivi | 1. Hagarara inyuma y'intebe, fata inkombe y'intebe kugira ngo ugire uburinganire, hanyuma ushyire uburemere bwawe ku kuguru kumwe. 2. Koroshya ikirenge cy'ukundi kuguru (zamura ibirenge), fata ivi, hanyuma uzamure ukuguru inyuma yawe buhoro buhoro werekeza ku matako yawe. 3. Komeza imbere y'ibibero byawe igororotse. Ntukazunguze umubiri wawe uva ku ruhande rumwe ujya ku rundi. 4. Garuka buhoro buhoro usubize ukuguru hasi. |
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| Ikariso ya Nordic Hamstring Curl | 1. Fata hasi. Shyira ikintu kimeze nk'igitambaro munsi y'amavi yawe kugira ngo ugire ihumure. 2. Kurambura umubiri wawe ku buryo umurongo umwe ugororotse kuva ku mutwe kugeza ku mavi. 3. Shyira inkweto zawe munsi y'igitanda cyangwa sofa. Cyangwa usabe inshuti yawe kuzifata. 4. Humura imbere buhoro buhoro, umubiri wawe ukomeze kugororoka, atari mu kibuno cyawe, ahubwo mu mavi yawe. 5. Subira buhoro buhoro ku mwanya wa mbere kugeza igihe wumvise urimo kurambura imitsi y'amaguru. |
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| Gutera Indwara yo Kuryama mu Gituza | 1. Lara ureba hasi. Komeza amaguru yawe agororotse. 2. Ukoresheje igitambaro cyangwa umukandara, komeza ukuguru kumwe kugororotse hanyuma ukure buhoro buhoro werekeza ku mutwe wawe. 3. Ntukazunguruke ikibuno cyawe ugana ku ruhande. Amaguru yawe agomba kuba agororotse kandi atandukaniye ku rutugu. 4. Fata amasegonda agera kuri 30, hanyuma umanure buhoro buhoro. Subiramo inshuro 3-5. 5. Kora nk'ibyo no ku kuguru kumwe. |
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Tekereza kuri ibi bintu mu gihe ukora siporo! (Mbere na mbere, banza utekereze ku mutekano!)
Nubwo imyitozo ngororamubiri yaba myiza gute, ishobora gutera imvune iyo idakozwe neza. Rero komeza uzirikane izi ngingo.
Tangira buhoro buhoro.
Bifata igihe kugira ngo wongere imbaraga. Si ibintu byose bibaho mu ijoro rimwe. Tangira rero n'ibiremereye byoroheje, usubiramo bike. Buhoro buhoro, icyumweru ku kindi, uzumva imbaraga zawe ziyongera. Hanyuma wongere buhoro buhoro ibiro cyangwa usubiramo.
Gushyushya ni ngombwa.
Ntugatangire gukora siporo icyarimwe. Shyushya umubiri wawe ugenda n'amaguru cyangwa wiruka iminota 5-10. Niba ufite imitsi ikomeye mu gitondo, ni byiza kugenda n'amaguru cyangwa kwiyuhagira bishyushye mbere yo gukora siporo.
Umva umubiri wawe.
Mu gihe wongera imbaraga, hagarara iyo wumvise ukurura gato cyangwa ukurura imitsi. Niba wumva ububabare bukabije, bivuze ko ukora byinshi cyane. Ntuzigere wongera imbaraga urenze iyo ngingo. Bishobora kwangiza imitsi. Ukoresheje imyitozo ya buri munsi, uzasanga ushobora kongera imbaraga.
Wibuke ko niba ububabare bwawe butagabanutse nyuma y'iyi myitozo, cyangwa niba ububabare burushijeho kwiyongera, menya neza ko wagiye kwa muganga kugira ngo akugire inama. Ushobora gukenera kuvurwa mu buryo bwa physiotherapy.
Uko igihe kigenda gihita, nukora ibi bintu byoroheje ufite discipline, uzabona iterambere mu gukomera kw'imitsi yawe y'akaguru, ubworoherane, imiterere, ndetse n'ubuzima muri rusange.
Ubutumwa bwo kujyana mu rugo
- Imitsi yo mu kibuno, iri inyuma y'ikibero cyawe, ni ingenzi cyane mu kugenda, kwiruka no kugumana imiterere ikwiye.
- Gucika intege cyangwa gukaza iyi mitsi bishobora gutera ibibazo nko kubabara imitsi no kubabara umugongo.
- Ibyinshi muri ibi bibazo bishobora kwirindwa hakoreshejwe imyitozo yoroshye yo gukomeza no kunanura imitsi ishobora gukorerwa mu rugo.
- Ni ngombwa kwishyushya mbere yo gutangira imyitozo iyo ari yo yose, kandi ntuzigere unanura imitsi yawe kugeza aho ubabara.
- Niba ububabare bukomeje cyangwa burushijeho kwiyongera, ntukivure ubwawe ngo ubone muganga.
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