Masifunde ngakumbi ngezi zihlunu zemisipha ezingasemva kwamathanga akho.

Sonke siyahamba, sibaleka, size sinyuke izinyuko, akunjalo? Izihlunu ezisemilenzeni yethu zisinceda senze konke oku. Ngaba wakha wazibuza ukuba zeziphi izihlunu ezingasemva kwethanga lakho kwaye zibaluleke kangakanani? Ezo zihlunu zezo sizibiza ngokuba yi-"Hamstrings". Namhlanje, siza kuthetha ngale nto ngokweenkcukacha.

Zithini ezi zihlunu zemisipha?

Ngamafutshane, iihamstrings zakho zizihlunu ezintathu ngasemva kwethanga lakho . Zifana nezihlunu zamathambo ezinamathele emathanjeni. Okukhethekileyo ngazo kukuba zibizwa ngokuba zizihlunu ezizikhethelayo. Oko kuthetha ukuba zisebenza ngendlela ofuna ngayo, indlela ozilawula ngayo. Ungazivuselela kuphela ngokucinga ngazo. Ezi hamstrings zezona zisinceda sihambe, sinyuke izinyuko, sibaleke, senze iisquats, kwaye senze neminye imisebenzi emininzi yokuhambisa imilenze. Kodwa kukho into ebambekayo: ezi hamstrings zinokuba yingozi kancinci , ngakumbi kubagijimi kunye nabatsibayo. Ezi zihlunu zifakwa phantsi koxinzelelo olukhulu xa uyeka ngequbuliso, wehlisa isantya, okanye utshintshe indlela. Zinokolulwa kakhulu xa wolula imilenze yakho ngelixa ubaleka. Kulapho sithi 'sinomsipha otsaliweyo' okanye 'uxinzelelo'.

Kutheni sinezi zihlunu zemisipha?

Kulungile, ngoku masibone ukuba ezi zihlunu zemisipha yethanga zisinceda njani. Zenza imisebenzi ebaluleke kakhulu emizimbeni yethu. Khawucinge ukuba imilenze yethu ibingayi kushukuma kangakanani ngaphandle kwazo.

• Ukugoba amadolo akho: Uyazi, xa uhleli esitulweni, ubaleka, okanye utsiba, kufuneka ugobe amadolo akho, akunjalo? Yiloo nto le mihlunu inceda kakhulu kuyo. Zibalulekile kwesi senzo sibizwa ngokuba yi-'knee flexion'.
• Ukwandisa isinqe sakho: Xa uhamba, ubaleka, okanye ugoba phambili umi kwindawo yokuma, wolula umlenze wakho ngasemva, wolula isinqe sakho. Izihlunu zemisipha ye-hamstring nazo zibonelela ngenkxaso enkulu koku.
• Ukujikelezisa isinqe sakho: Oku kukwanceda ekujikeleziseni isinqe sakho ukusuka kwelinye icala ukuya kwelinye ngexesha leentshukumo ezithile, umzekelo xa ujika umlenze wakho ungene okanye uphume.

Kungenxa yezinto ezinje ukuba sikwazi ukwenza imisebenzi yemihla ngemihla ngokulula, njengokuhamba, ukubaleka, nokunyuka.

Ziphi izihlunu ze-hamstring?

Izihlunu zakho zemisipha zibekwe ngasemva kwethanga lakho.. Ukuze kube yinyani, ziqala ezantsi kwe-pelvis yakho, zidlule edolweni lakho, zize zifikelele phezulu kwi-shin yakho. Ezi zihlunu zinamathele kwi-pelvis yakho, emathanjeni edolo, nakumathambo angaphezulu kwe-shin yakho zii-tissue eziqinileyo, ezifana nentambo ezibizwa ngokuba yi-hamstring tendons. Ezi tendon zezona zitsala ithambo xa izihlunu zifinyela, zibangele intshukumo.

Zenziwa njani ezi zihlunu zemisipha yemisipha? Zeziphi ezo zihlunu zintathu?

Sele sitshilo ukuba iihamstrings ziingqokelela zemisipha emithathu. Ngoku makhe sijonge ngokusondeleyo ukuba ziyintoni, ziphi, kwaye zenza ntoni. Zonke ezi misipha zintathu zisebenza kunye ukubonelela ngokusebenza ngokupheleleyo kweehamstrings.

1. I-Biceps femoris: Le yimisipha engasemva kwethanga lakho, ebekwe ecaleni . Ikwanazo neenxalenye ezimbini (intloko ende kunye nentloko emfutshane). Imisebenzi yayo ephambili kukunceda ukugoba idolo lakho, ukunceda ukwandisa ithanga lakho esinqeni sakho, kunye nokunceda ukujikeleza umlenze wakho ongezantsi ecaleni xa idolo lakho ligobile. Cinga ngayo, oku kubaluleke kakhulu xa ubaleka kwaye ubuyisela umlenze wakho emva.

2. I-Semimembranosus: Le msipha ikwicala eliphakathi lethanga. Yimisipha ebanzi, ethe tyaba. Ikwanceda ukugoba idolo lakho, ukolula isinqe sakho, kunye nokujikeleza umlenze wakho ongezantsi phakathi xa idolo lakho ligobile.

3. I-Semitendinosus: Esi sihlunu sikwindawo engaphezulu kwe-Semimembranosus ekhankanyiweyo ngaphambili, ngaphandle kancinci, nangaphakathi kwe-Biceps femoris, ekwindawo ephakathi kwezinye izihlunu ezimbini . Sikwasebenza imisebenzi efanayo ne-Semimembranosus; oko kukuthi, ukugoba idolo, ukolula isinqe, kunye nokujikeleza umlenze ongezantsi ngaphakathi.

Uyabona? Ezi zihlunu zintathu zisebenza kunye kwaye ziyasebenzisana ukuze zinike inkxaso enkulu kwiintshukumo zemilenze yethu, ingakumbi ukugoba amadolo kunye nokwandiswa kwesinqe.

Zenziwe ngantoni izihlunu zemisipha yethanga?

Ngaphakathi kwimisipha yakho ye-hamstring, kukho amawakawaka eentambo zemisipha ezinde kakhulu nezithambileyo . Ezi ntambo zezona zinceda imisipha yakho yemilenze iqine, okanye iqine. Zinokolulwa njengeentambo zerabha. Ezi ntambo zidityaniswe ndawonye ukuze zenze imisipha yonke. Yiyo loo nto unokuzibona ezi ntambo phantsi kolusu lwakho, kwaye zibonakala zixinene. Ezi ntambo zemisipha ziyakwazi ukusebenza ngokufanelekileyo kuba zinobonelelo lwegazi oluhle kunye nobonelelo lwemithambo-luvo.

Ziziphi izifo kunye neemeko ezichaphazela izihlunu ze-hamstring?

Eyona nto iphambili enokuchaphazela izihlunu zethu ze-hamstring kukuxinana kwezihlunu . Oku kwenzeka xa imicu yezihlunu inwebeka kakhulu. Oku kunokwenzeka ukuba ubaleka ngokukhawuleza kakhulu, uyeke ngequbuliso, okanye uqale ukuzilolonga ngaphandle kokuzifudumeza ngokufanelekileyo. Ezi ntlobo ze-hamstring zinokwahlulwa zibe ziindidi ezintathu eziphambili ngokuxhomekeke kubunzima bazo:

• Ibanga 1: I-hamstring etsaliweyo: Oku kuxinzelelo kwimicu yemisipha, kodwa akukrazuki. Kunokubakho ukukrazuka okuncinci . Usenokuziva iintlungu, ukuqina, okanye ukudumba kwimisipha ye-hamstring. Kodwa uninzi lwexesha, uya kukwazi ukusebenzisa umlenze wakho nokuhamba. Kungathatha iintsuku ezimbalwa ukuya kwiveki okanye ezimbini ukuphola.
• Ibanga lesi-2: Ukukrazuka okungaphelelanga: Oku kukukrazuka okungaphelelanga kwimisipha yakho yethanga enye okanye ezingaphezulu. Intlungu inzima kakhulu kunakwibanga loku-1, kukho ukudumba okungakumbi, kwaye kunokubakho ukukrweleka okuthile. Usenokuziva iintlungu ezingaphezulu xa usebenzisa umlenze wakho, ingakumbi xa ugoba idolo lakho. Usenokuba nobunzima bokuhamba. Kungathatha iiveki ezimbalwa ukuya kwinyanga okanye ezimbini ukuphola.
• Ibanga lesi-3: Ukukrazula okupheleleyo: Oku kuqatha ngakumbi. Apha, izihlunu zemisipha zahlulwe ngokupheleleyo kwi-tendon okanye kwithambo. Ngamanye amaxesha, xa i-tendon iphuma ethanjeni, inokusuka neqhekeza lethambo. Oku kubizwa ngokuba yi-avulsion fracture. Ukuba oku kuyenzeka, kukho ukudumba okukhulu kunye nentlungu, kwaye unokuva isandi esithi "pop" xa wenzakele. Intlungu inokuba qatha kangangokuba awukwazi ukusebenzisa umlenze wakho. Kule meko, utyando lunokufuneka.

Kubalulekile: Xa wenzakele ngolu hlobo, ingakumbi ukuba ukrokrela ukuba kukutsha kwenqanaba lesibini okanye lesithathu, kubalulekile ukufuna uncedo lwezonyango ngoko nangoko. Ugqirha wakho unokubona ukuba yintoni kanye kanye ingxaki aze akunike unyango olufunekayo.

Zithini iimpawu zokwenzakala kwemisipha yethanga? Uyazi njani?

Ukuba wenzakele esinqeni, unokufumana enye okanye ngaphezulu kwezi mpawu. Jonga ukuba naziphi na kwezi mpawu ziyasebenza kuwe:

• Ngaba uyayibona iqhuma okanye iqhuma elingaqhelekanga ngasemva kwethanga lakho? (Oku kungaba kukukrazuka ngokupheleleyo.)
• Ngaba kukho ukukrweleka okanye ukutshintsha kombala ngasemva kwethanga? (Oku kungenzeka emva kweeyure ezimbalwa emva kokwenzakala.)
• Ngaba uziva intlungu evuthayo okanye ehlabayo ngasemva kwethanga lakho? Ngamanye amaxesha oku kunokunxulunyaniswa nesifo esibizwa ngokuba yi-'gluteal sciatica', esisisifo esibangelwa kukuxinana komthambo kwindawo yempundu.
• Ngaba kunzima ukuthwala ubunzima ngeenyawo zakho phantsi? Ngaba uyaqhwalela xa uhamba?
• Ngaba izihlunu zakho zemisipha zibuthathaka ? Ngaba uziva ngathi awunamandla xa uzama ukugoba idolo lakho?
• Ngaba kunzima ukugoba idolo lakho ? Okanye ingaba kubangela iintlungu eziqatha xa uligoba? Ngoko ke kusenokufuneka uhambe umlenze wakho uthe tye kwaye uqinile?
• Ngaba ukhe weva isandi esithi 'pop' ngasemva kwethanga lakho xa wenzakeleyo? (Oku kudla ngokuba luphawu lokukrazuka okukhulu.)
• Ngaba wakha waziva intlungu ebukhali ngequbuliso ngasemva kwethanga lakho? Njengokugwazwa yimela?
• Ingaba ukudumba kwenzeke kwangoko emva kokwenzakala, okanye kwanda emva kweeyure ezimbalwa?

Ukuba kwenzeka into efana nale, ngokuqinisekileyo kufuneka ukhathazeke. Ukuba yintlungu encinci, ingancitshiswa ngokuphumla kunye nomkhenkce. Kodwa ukuba intlungu inzima kwaye awukwazi ukusebenzisa umlenze wakho, kungcono ukubona ugqirha.

Ngubani onokuba neengxaki zemisipha ye-hamstring? (Izinto ezinobungozi)

Ukulimala kwemisipha yemisipha kuxhaphake kakhulu kubadlali ababaleka ngesantya esiphezulu . Umzekelo, abagijimi ababaleka ngesantya esiphezulu kunye nabo badlala imidlalo efana nebhola ekhatywayo, ibasketball, irugby kunye nebhola ekhatywayo banamathuba amaninzi okufumana le meko. Oku kungenxa yokuba le midlalo ifuna ukuba bakhawulezise, ​​banciphise isantya kwaye batshintshe indlela ngokukhawuleza. Kwakhona, abantu abagoba ngamadolo abo, njengabatyibilizi, abatyibilizi kunye nabadanisi, basengozini.

Ukongeza, unokuba sengozini yokwenzakala kwemisipha ye-hamstring ukuba unayo:

• Ukuba usakhula, oko kukuthi, umntwana omncinci, onomdla . Kuba kule minyaka, izihlunu kunye nemisipha ayikhuli ngokukhawuleza njengamathambo, kunokubakho uxinzelelo olungakumbi kuzo.
• Ukuba uneminyaka engaphezu kwama-40 ubudala . Oku kungenxa yokuba ukuguquguquka kwemisipha kuncipha njengoko ukhula.
• Ukuba ukhe wenzakala kwi-hamstring ngaphambili , unamathuba amaninzi okuphinda wenzeke kwakhona kwindawo efanayo.
• Ukuba izihlunu zakho zemisipha ziziva zidiniwe (`ukudinwa`) . Xa udiniwe, izihlunu azikwazi ukumelana noxinzelelo.
• Ukuba izihlunu zakho ze-hamstring okanye izihlunu ze-quadriceps ezingaphambili kwethanga lakho zibuthathaka okanye ziqinile, kunokubakho ukungalingani kwamandla phakathi kwala maqela mabini emisipha, okunokubangela uxinzelelo olukhulu kwi-hamstrings yakho.
• Ukuba awuzifudumezi okanye awuzoluli izihlunu zakho kakuhle ngaphambi kokwenza umthambo, le yenye yezona mpazamo zinkulu ezenziwa ngabantu abaninzi.

Ndingazigcina njani izihlunu zam zemisipha ziphilile?

Kubalulekile ukunyamekela izihlunu zakho ze-hamstring. Nazi izinto ezilula onokuzenza ukunceda:

• Esinqeni sakho, emlenzeni, okanye edolweni.Ukuba kukho intlungu, musa ukuyityeshela uze uzinyanzele ukuba usebenze. Intlungu luphawu oluvela emzimbeni wakho, yimamele.
• Phumla izihlunu zakho zemisipha, nokuba kuxa uzilolonga okanye emva komsebenzi onzima. Izihlunu zifuna ixesha lokuphola.
• Zifudumeze kwaye wolule izihlunu zakho zemisipha ngaphambi kokuba wenze nawuphi na umsebenzi womzimba, ingakumbi ezemidlalo. Ukuzifudumeza kwandisa ukuhamba kwegazi ukuya kwizihlunu, kuzilungiselela umsebenzi. Ukuzithulula kwandisa ukuguquguquka kwazo.
• Yenza umthambo oqinisa imisipha yakho ye-hamstrings kunye ne-quadriceps . Ukugcina ezi misipha zomelele kunokunciphisa umngcipheko wokwenzakala.
• Kancinci kancinci yonyusa ukuqina kokuzilolonga kwakho . Musa ukuzimisela kakhulu ngaxeshanye.
• Sela amanzi amaninzi kwaye utye ukutya okunesondlo . Oku kuya kunceda ukugcina izihlunu zakho ziphilile.

Ndifanele ndimbone nini ugqirha?

Ngamanye amaxesha iintlungu ezincinci zinokuthomalaliswa ngamayeza asekhaya, anje ngendlela ye-RICE (Ukuphumla, Umkhenkce, Uxinzelelo, Ukuphakama). Nangona kunjalo, kwezi meko, ngokuqinisekileyo kufuneka ubone ugqirha ngoko nangoko:

• Ukuba awukwazi ukuhambisa umlenze wakho kwaye intlungu ethangeni lakho ayipheli , nokuba emva kweentsuku ezimbalwa.
• Ukuba uqhubeka nobunzima bokuhamba , ingakumbi ukuba uqhwalela.
• Ukuba uziva ungenazimvakalelo, urhawuzelelo, okanye ubuthathaka emqolo wakho ongezantsi, esinqeni, okanye emilenzeni .
• Ukuba uvile isandi esithi "pop" xa wenzakele.
• Ukuba kukho ukudumba okukhulu kunye nokukrweleka .
• Ukuba unomkhuhlane .

Iimpawu ezinje ngezi zinokubonisa ukuba imeko imbi kakhulu. Ke ngoko, ukufumana unyango kwangethuba kunokunceda ukuthintela imeko ukuba ibe mandundu kwaye kukuncede uphile ngokukhawuleza.

Njengoko ubona, izihlunu zethu ze-hamstring zibaluleke kakhulu ekuhambeni, ekubalekeni, ekugobeni amadolo ethu, nasekoluleni imilenze yethu. Nangona kunjalo, ezi zihlunu nazo zisengozini yokwenzakala. Oku kubaluleke kakhulu ukuba udlala imidlalo efana nebhola ekhatywayo, ibhola ekhatywayo, i-rugby, okanye eminye imisebenzi ebandakanya ukuyeka ngequbuliso nokuqala. Uninzi lwezihlunu ze-hamstring lunokunyangeka ngaphandle kotyando, kodwa kwezinye iimeko ezinzima, utyando lunokufuneka.

Eyona nto ibalulekileyo ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)

Ungazinyamekela kakuhle izihlunu zakho ze-hamstring kwaye unciphise umngcipheko wokwenzakala. Izinto eziphambili ekufuneka uzenze zezi:Ngaphambi kokuba wenze nawuphi na umsebenzi womzimba, kubalulekile ukuzifudumeza nokolula izihlunu zakho. Kwakhona, ukuba uziva iintlungu okanye ukudinwa, ziphumze ezo zihlunu. Eyona nto ibalulekileyo kukufuna ingcebiso kagqirha ngokukhawuleza ukuba intlungu yakho yomqolo iyaqhubeka okanye ukuba ubonakalisa iimpawu ezinzima emva kokwenzakala. Emva koko ungahlala usempilweni, uphilile, kwaye uqhubeke nemisebenzi yakho yemihla ngemihla kunye nemidlalo oyithandayo ngaphandle kokuphazamiseka!

Izihlunu ze - hamstring, ii-hamstrings, iingxaki zemilenze, ukutsalwa kwemisipha, ukwenzakala kwezemidlalo, ukugoba kwamadolo, ukwandiswa kwesinqe