Yomelela kwaye iFlexible: Ukuzivocavoca umzimba kwabasetyhini

Umxholo

• Kutheni i-Hamstrings yakho ibalulekile
• Ukufa
• Ibhulorho enomlenze omnye
• Iibhokisi zeBhokisi
• Ukufa ngomlenze omnye
• Ukuxoka kwemilenze yomlenze
• ISumo Deadlift
• Ukuthatha
• I-3 HIIT ishukumisela ukomeleza imitya yomqolo

Izihlunu ezintathu ezinamandla ezihla ngomqolo wethanga lakho yi-semitendinosus, semimembranosus, kunye ne-bicep femoris. Ngokudibeneyo, ezi zihlunu zaziwa ngokuba yimisipha yakho.

I-hamstring inoxanduva lokusebenza ngokufanelekileyo kwamadolo, kwaye isetyenziselwa bonke ubomi bakho bemihla ngemihla ekuhambeni njengokuhamba, ukuqhekeza, kunye nokunyuka ngezitepsi. Ingaba okwangoku usebenza kakhulu kwaye ufuna ukuphucula amandla, okanye ukuba uqala nje ukwenza umthambo kwaye ufuna ukwenza ithoni, ezi ntshukumo zemisipha ziya kukuqalisa.

Kutheni i-Hamstrings yakho ibalulekile

Omnye wemisebenzi ephambili yeentsimbi ugoba idolo lakho, ke ayothusi into yokuba imisipha ebuthathaka yenye yezona zinto zibangela ukwenzakala kwamadolo. Ngokwe-American Academy of Orthopedic Surgeons, abasetyhini banamathuba amabini ukuya kwali-10 amathuba okuba agcine ukulimala kwamadolo, njengokuqaqanjelwa kwangaphambili kwe-ligament (ACL), kunamadoda.

Isizathu esinye kukuba abasetyhini bahlala benemisipha eyomeleleyo ngaphambili kwethanga (i-quadriceps) kunakwimisipha yomqolo yangasemva. Oku kungalingani kungakhokelela ekonzakaleni. Imisipha ebuthathaka nayo inokukhokelela kwimeko eyaziwa ngokuba lidolo lembaleki (patellofemoral pain syndrome). Le meko ibuhlungu yeyona yenzakeleyo ibalekayo, ibangela ukudumba kunye nentlungu ejikeleze idolo.

Ewe umzimba wakho yinkqubo edityaniswe ngendlela entsonkothileyo. Imisipha ebuthathaka yomsipha inefuthe elingaphezulu kwamadolo akho kunye nesinqe. Imisipha ebuthathaka iye yanxulunyaniswa nayo yonke into ukusuka ekumeni okungalunganga ukuya kwiintlungu ezisezantsi. Umzimba olungeleleneyo oquka imisipha eyomeleleyo kuthetha ukuba ungabaleka ngokukhawuleza, utsibe phezulu, kwaye wenze iziqhushumbisi ezinje ngokuxhumaxhuma. Okanye sukela nje umntwana wakho omncinci ngaphandle kokuncwina!

Ungayichazanga eyokuba, imisipha eyomeleleyo yenzela imilenze enomtsalane. Imisipha eqeqeshwe kakuhle ikhangeleka intle kwaye inomdla wokunxiba ezimfutshane, isiketi esidadayo, okanye isuti enesitayile yokuhlamba umzimba!

Ukufumana okuninzi kwimithambo yakho ye-hamstring, uya kufuna ukuziqhelanisa neendlela ezahlukeneyo zokuhamba. Eminye imisipha yemisipha isuka esinqeni, kwaye enye ivela emadolweni. Sukwenza nje intshukumo enye ngaphezulu nangaphezulu. Ukuqeqesha i-hamstring ngeendlela ezahlukeneyo kuya kufumana iziphumo ezingcono, ngokukhawuleza.

Ukufa

1. Yima kunye neenyawo zakho ububanzi ububanzi. Bamba intsimbi phambi kwamathanga akho ngeengalo ezithe nkqo.


2. Bamba phambili esinqeni kwaye unamathele nge-butt yakho ngelixa ugcina umqolo wakho uthe nkqo.


3. Ngokugoba okuncinci emadolweni akho, yiza nebharki emgangathweni.


4. Emva kokuba i-barbell ifike kwindawo apho amadolo akho aguqa khona, okanye umzimba wakho uhambelana nomgangatho, sebenzisa iinqumlo zakho ukubuyela kwindawo yokuma.


5. Yenza iiseti ezi-2 okanye ezi-3 zokuphindaphinda ezili-15.

Ibhulorho enomlenze omnye

1. Lala phantsi kwaye ubeke isithende sonyawo olunye emaphethelweni ebhentshi ukuze umlenze wakho wenze ubanzi ngokuthe tyaba kune-90-degree angle.


2. Yandisa omnye umlenze ngqo phezulu. Push isithende ebhentshini kwaye uphakamise inyonga phezulu emhlabeni.


3. Nciphisa iinqumlo zakho phantsi ukuze uphendule kwakhona.


4. Yenza iiseti ezi-2 okanye ezi-3 zokuphindaphinda ezili-10 ukuya kwezi-15 kwicala ngalinye.

Phambili: Unokwenza oku kushukuma nzima ngokubeka i-barbell okanye ipleyiti enobunzima esinqeni sakho.

Iibhokisi zeBhokisi

1. Yima phambi kwebhentshi, isitulo, okanye ibhokisi ene-intshi ezingama-16 ukuya kwezingama-25 emhlabeni.


2. Yima ujonge kude nebhokisi ngokuma kancinci kwaye iinzwane zakho zikhomba kancinci.


3. Ukubamba i-barbell elinganisiweyo phambi kwesifuba sakho kunye nokugcina umqolo wakho uqinile, yehla ungene kwi-squat de i-butt yakho ichukumise umphezulu. Buyela ekumeni. Sukuvumela amadolo akho ukuba adlule kwiinzwane zakho.


4. Isikwere esinye siyimpendulo enye. Yenza i-10 ukuya kwi-15 ukuphindaphinda ama-2 okanye ama-3 amaxesha.

Ukufa ngomlenze omnye

Njengoko usenza le ntshukumo, khumbula ukugcina umqolo wakho uthe tye kwaye ujikeleze ukusuka esinqeni.

1. Ukubamba i-barbell okanye i-kettlebell kwisandla esinye, jinga phambili esinqeni, ngaxeshanye wandise umlenze ochaseneyo ngqo emva kwakho.


2. Gcina umqolo wakho uthe tye kwaye wehlise i-torso yakho kude kube umlenze wakho uhambelana nomgangatho. Ukuba ibhalansi ngumba onokugcina iinzwane zonyawo lwakho lwangasemva luchukumisa kancinci umgangatho.


3. Buyela ekumeni.


4. Yenza iiseti ezi-2 okanye ezi-3 zokuphindaphinda ezili-10 ukuya kwezi-15 kwicala ngalinye.

Ukuxoka kwemilenze yomlenze

Ukuhamba okusekwe kumatshini kuyasebenza kakhulu kuba ukwahlula ngokupheleleyo umsipha. Xa ugqibezela le ntshukumo, qiniseka ukuba ujolise kulawulo lwentshukumo kwaye uhambe kancinci ngokunokwenzeka, njengoko ungafuni ukusebenzisa i-inertia ukuhambisa ubunzima njengoko usonga iinyawo zakho ngasemva kwakho.

ISumo Deadlift

1. Le ntshukumo yokufa ithatha uxinzelelo kumqolo wakho osezantsi ngokubeka iinyawo zakho ngakumbi. Qala ngokuthatha indawo ebanzi kakhulu.


2. Yama phantsi kwaye ubambe i-barbell (gcina izandla zakho ngokuthe ngqo ngaphantsi kwamagxa akho kwaye iinyawo zakho kufuneka zibanzi, hayi ukubambelela kwakho).


3. Ukuguqa ngamadolo, gxotha i-butt yakho xa uphakamisa, uqhuba ngeenyawo zakho. Buyela umva kancinci njengoko usizisa izandla kunye ne-barbell kwinqanaba le-hip.


4. Yima kancinci, emva koko ucothe ukubuyisela ibarbell emgangathweni ngokugoba ezinqeni.

Ukuthatha

Nokuba ungumbaleki ujonge ukuphucula impilo yakho, okanye ufuna nje imilenze ethe tyaba, eyomeleleyo, le mithambo inamandla iya kukunceda ithoni kwaye wolule izihlunu. Imisipha eyenza i-hamstring yakho yinxalenye ephambili yamadolo kunye nokusebenza kwemilenze. Ukuphucula amandla kunye nokuguquguquka kwelo qela lemisipha kwaye uya kuba usendleleni eya ekuphuculeni impilo yonke.

Kwaye, ukuba nemilenze emihle akonzakalisi!

I-3 HIIT ishukumisela ukomeleza imitya yomqolo