Ngaba wakha waziva uxinana okanye intlungu kwimisipha engasemva kwemilenze yakho emva kokuhlala iintsuku ezininzi, okanye xa ngequbuliso uye kubaleka okanye udlale imidlalo? Ngamanye amaxesha le ntlungu ifikelela emqolo wakho. Abantu abaninzi bajongana nale meko. Isizathu esiphambili soku kukuba iqela lemisipha ye-hamstring ngasemva kwamathanga ethu libuthathaka okanye liqinile. Ngoko ke namhlanje siza kuthetha ngezi misipha ye-hamstring, ingakumbi imisipha ye-semitendinosus ekuyo, kunye nezinto ezilula esinokuzenza ekhaya ukuze sizigcine ziphilile.
Yintoni iSemitendinosus?
Ngamafutshane, iihamstrings liqela lemisipha onokuliva ngasemva kwethanga lakho. Eneneni ziyindibaniselwano yemisipha emithathu: i-semitendinosus, i-semimembranosus, kunye ne-biceps femoris. I-semitendinosus yeyona inde kwezi.
Imisebenzi ephambili yale qela lemisipha yile:
- Ndikunceda ukugoba amadolo akho.
- Ukunceda ukolula ithanga ngasemva (cinga ngayo ngokungathi uphosa umlenze wakho ngasemva ukuze ubaleke).
- Oku kunceda ekujikelezeni ithambo eliphambili kwi-shin yakho (tibia).
Ngoku uyaqonda ukuba ezi zihlunu zemisipha zibaluleke kangakanani kwizinto esizenzayo, ukusuka ekuhambeni ukuya ekubalekeni nasekutsibeni.
Kutheni ubuthathaka bemisipha yethanga buyingozi?
Sihlala sicinga ngezihlunu ezingaphambili emizimbeni yethu (njengee-quadriceps ezingaphambili kwamathanga ethu), kodwa asicingi ngezihlunu ezingasemva. Nangona kunjalo, ukuba ezi zihlunu ze-hamstring zibuthathaka okanye ziqinile kakhulu , iingxaki ezahlukeneyo zinokuvela.
- Uxinzelelo Lwemisipha: Uxinzelelo lwemisipha luyinto eqhelekileyo kubadlali. Khawuthelekelele ukuba ubaleka ngequbuliso ngelixa udlala ikhilikithi, okanye ukuba ukhaba ibhola ngequbuliso ngelixa udlala ibhola ekhatywayo, imisipha ebuthathaka inokwenzakala ngokulula.
- Intlungu Yomqolo Osezantsi: Le yinto abantu abaninzi abangayaziyo. Xa izihlunu zakho ze-quadriceps ziqinile kwaye imisipha yakho ye-hamstrings ibuthathaka, kukho ukungalingani kwimisipha emzimbeni wakho. Oku kunokubangela ukuba indlela omi ngayo itshintshe, okwenza kube nzima ukuma ngokuthe nkqo, kwaye ngokuhamba kwexesha, kukho amathuba aphezulu okuba nentlungu yomqolo ongezantsi . Oku kuqhelekile kubantu abahlala esitulweni ixesha elide eofisini.
- Ukuma kakubi: Imisipha eqinileyo yenza kube nzima ukuba ume kwaye uhambe ngokuthe nkqo. Ikwachaphazela nenkangeleko yakho.
Iindaba ezimnandi zezokuba uninzi lwezi ngxaki zinokuthintelwa ngokuqinisa nokuthulula ezi zihlunu ngokuzivocavoca okufanelekileyo kunye nokuzolula.
Ukuzilolonga okwenza imisipha ye-hamstrings ibe namandla kwaye iguquguquke
Injongo ephambili yale mithambo kukuqinisa izihlunu zemisipha, ukunciphisa ukuqina kwazo, kunye nokuphucula ukuguquguquka. Oku kungenziwa ekhaya, ngaphandle kwezixhobo ezikhethekileyo, kusetyenziswa into efana nesitulo okanye itawuli.
| Ukuzilolonga | Indlela yokwenza | Amanqaku abalulekileyo |
|---|---|---|
| Ukugoba Kwamadolo | 1. Yima emva kwesitulo, bamba umphetho wesitulo ukuze ulinganisele, uze utshintshele ubunzima bakho emlenzeni omnye. 2. Goba unyawo lomnye umlenze (phakamisa iinzwane), goba idolo, uze uphakamise umlenze ngasemva kwakho kancinci uye ngasezinqeni zakho. 3. Gcina umphambili wamathanga akho uthe tye. Musa ukuwushukumisa umzimba wakho ukusuka kwelinye icala ukuya kwelinye. 4. Buyisela umlenze phantsi kancinci kancinci. |
|
| I-Nordic Hamstring Curl | 1. Guqa phantsi. Beka into efana netawuli phantsi kwamadolo akho ukuze uzive ukhululekile. 2. Yolula umzimba wakho ukuze kubekho umgca omnye othe ngqo ukusuka entloko ukuya emadolweni. 3. Beka izithende zakho phantsi kwebhedi okanye isofa. Okanye ucele umhlobo ukuba azibambe. 4. Thembela phambili kancinci, ugcine umzimba wakho uthe tye, kungekhona esinqeni sakho, kodwa emadolweni akho. 5. Buyela kancinci kwindawo yokuqala ude uzive ukolula kwi-hamstrings yakho. |
|
| Ukolula iHamstring elele phantsi | 1. Lala ujonge phantsi. Gcina imilenze yakho ithe tye. 2. Sebenzisa itawuli okanye intambo, gcina umlenze omnye uthe tye uze uwutsale kancinci uye entlokweni yakho. 3. Musa ukujikelezisa isinqe sakho ecaleni. Imilenze yakho mayibe ngqo kwaye ihlukane ngamagxa. 4. Bamba imizuzwana engama-30, uze wehlise kancinci. Phinda amaxesha ama-3-5. 5. Yenza okufanayo nakwelinye imilenze. |
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Cinga ngezi zinto xa uzilolonga! (Ukhuseleko Kuqala!)
Nokuba umthambo ulungile kangakanani na, unokubangela ukwenzakala ukuba awukwenziwanga kakuhle. Ngoko khumbula la manqaku.
Qala kancinci kancinci.
Kuthatha ixesha ukwakha amandla. Asikuko konke okwenzeka ngobusuku obunye. Ngoko ke qala ngobunzima obulula, ngokuphindaphinda okuphantsi. Kancinci kancinci, iveki neveki, uya kuziva amandla akho esanda. Emva koko wonyuse kancinci ubunzima okanye ukuphindaphinda.
Ukuzifudumeza kubalulekile.
Ungaze uqale ukuzilolonga ngaxeshanye. Fudumeza umzimba wakho ngokuhamba okanye ukubaleka imizuzu emi-5 ukuya kweli-10. Ukuba unezihlunu eziqinileyo kusasa, kungcono ukuhamba okanye uhlambe ngamanzi ashushu ngaphambi kokuba uzilolonga.
Mamela umzimba wakho.
Xa usolula umzimba, yeka xa uziva utsalwa kancinci okanye utsalwa yimisipha. Ukuba uva intlungu ebukhali, oko kuthetha ukuba wenza kakhulu. Ungaze wolule umzimba ngaphaya kwelo nqanaba. Oku kungonakalisa imisipha. Ngokuziqhelanisa imihla ngemihla, uya kufumanisa ukuba unokuzolula umzimba ngakumbi.
Khumbula, ukuba intlungu yakho ayipheli emva kwezi ziqhelo, okanye ukuba intlungu iba mandundu, qiniseka ukuba ubona ugqirha wakho ukuze akunike iingcebiso. Ungadinga unyango lwe-physiotherapy.
Ekuhambeni kwexesha, ukuba wenza ezi zinto zilula ngononophelo, uya kubona ukuphucuka kwamandla ezihlunu zakho ze-hamstring, ukuguquguquka, ukuma, kunye nempilo iyonke.
Umyalezo Wokuya Ekhaya
- Izihlunu ze-hamstring, ezikwi-back of the thing yakho, zibaluleke kakhulu ekuhambeni, ekubalekeni, nasekugcineni ukuma okufanelekileyo.
- Ukubuthathaka okanye ukuqina kwezi zihlunu kunokubangela iingxaki ezifana nokuxinana kwemisipha kunye nentlungu yomqolo.
- Uninzi lwezi ngxaki zingathintelwa ngokuzivocavoca okulula kokuqinisa nokolula umzimba okunokwenziwa ekhaya.
- Kubalulekile ukuzifudumeza ngaphambi kokuba uqale naluphi na umthambo, kwaye ungaze wolule izihlunu zakho de kube buhlungu.
- Ukuba intlungu iyaqhubeka okanye iba mandundu, musa ukuzinyanga uze ubone ugqirha wakho.
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