Imisipha yeHamstring Anatomy, Ukulimala, kunye noQeqesho

Umxholo

• Zeziphi izihlunu eziyinxalenye yemisipha?
• IBiceps femoris
• Semimembranosus
• Semitendinosus
• Yeyiphi eyona ngozi yenzakeleyo?
• Indawo yokwenzakala
• Yeyiphi indlela ebalaseleyo yokuphepha ukwenzakala?
• Ndihleli phantsi ndisolula umsipha
• Ukulala phantsi
• Hamstring ukomeleza
• Ngaba wenzakele umsipha?
• Tight hamstrings iingcebiso zevidiyo
• Ukuthatha

Imisipha ye-hamstring inoxanduva lokuhamba kwe-hip kunye namadolo ekuhambeni, ukuxubha, ukuguqa ngamadolo kunye nokuguqula i-pelvis yakho.

Ukulimala kwemisipha yeHamstring kukonzakala kwezemidlalo. Oku kwenzakala kuhlala kunamaxesha amide okubuyisela kwimeko yesiqhelo kwaye. Ukuzolula kunye nokuqinisa umthambo kunokunceda ukunqanda ukwenzakala.

Makhe sijonge ngakumbi.

Zeziphi izihlunu eziyinxalenye yemisipha?

Izihlunu ezintathu ezikhulu zemisipha zezi:

• biceps femoris
• sememembranosus
• semitendinosus

Izicubu ezithambileyo ezibizwa ngokuba yimisipha zidibanisa ezi zihlunu emathanjeni esinqe, emadolweni nasemlenzeni ongezantsi.

IBiceps femoris

Ivumela idolo lakho ukuba liguqule kwaye lijikeleze kwaye inyonga yakho inyuse.

I-biceps femoris sisihlunu eside. Iqala kwindawo yethanga kwaye ifikelele entloko yethambo le-fibula kufutshane nedolo. Kukwindawo engaphandle yethanga lakho.

Imisipha ye-biceps femoris inamacandelo amabini:

• intloko ende ende ethe nca kumazantsi emqolo wethambo le-hip (i-ischium)
• intloko emfutshane ebambelela kwithambo lobufazi (ethangeni)

Semimembranosus

I-semimembranosus yimisipha emide emva kwethanga eqala kwi-pelvis kwaye ifikelela ngasemva kwethambo le-tibia (shin). Yeyona inkulu kwimisipha.

Ivumela ithanga ukuba lande, idolo liguquguquke, kunye ne-tibia ijikeleze.

Semitendinosus

Imisipha ye-semitendinosus ibekwe phakathi kwe-semimembranosus kunye ne-biceps femoris ngasemva kwethanga lakho. Iqala kwi-pelvis kwaye iya kwi-tibia. Yeyona mde imisipha.

Ivumela ithanga ukuba landise, i-tibia ijikeleze, kwaye idolo liguquguquke.

Isihlunu se-semitendinosus ikakhulu siqukethe imicu yemisipha ekhawulezayo ehambelana ngokukhawuleza ixesha elifutshane.

Imisipha yemisipha iwela ihip kunye namadolo, ngaphandle kwentloko emfutshane ye-biceps femoris. Uwela kuphela idolo elihlangeneyo.

Yeyiphi eyona ngozi yenzakeleyo?

Ukulimala kwe-Hamstring kudla ngokuhlulwa njengezifo okanye ukungqubana.

Iintambo ziqala ukusuka kubuncinci ukuya kobunzima. Bakumabanga amathathu:

1. umonakalo omncinci wemisipha kunye nokuvuselelwa ngokukhawuleza
2. Ukuqhekeka kwesihlunu, iintlungu, kunye nelahleko ethile yomsebenzi
3. ukugqitywa kwezicubu, iintlungu kunye nokukhubazeka okusebenzayo

Ukuchasana kwenzeka xa amandla angaphandle ebetha imisipha yemisipha, njengakwezemidlalo zonxibelelwano. Ukuphikisana kubonakaliswa ngu:

• intlungu
• ukudumba
• ukuqina
• Uluhlu oluthintelweyo lokuhamba

Ukulimala kwemisipha ye-Hamstring kuqhelekile kwaye kuluhlu ukusuka komoya ukuya kumonakalo omkhulu. Ukuqala kudla ngokukhawuleza.

Unyange ukunyanga uxinzelelo ekhaya kunye nokuphumla kunye neyeza.

Ukuba uqhubeka nokuqaqanjelwa ziintlungu okanye iimpawu zokulimala, jonga ugqirha wakho ukuze ufumane isifo kunye nonyango.

Ukulungiswa ngokupheleleyo ngaphambi kokubuyela kwezemidlalo okanye komnye umsebenzi kuyafuneka ukuthintela ukubuyela umva. Uphando luqikelela ukuba inqanaba lokuphindaphinda lokonzakala kwemisipha liphakathi.

Indawo yokwenzakala

Indawo yokwenzakala kwemisipha luphawu lomsebenzi othile.

Abantu abathatha inxaxheba kwezemidlalo ezibandakanya ukogqitha (njengebhola ekhatywayo, ibhola ekhatywayo, intenetya, okanye umkhondo) wenzakalisa intloko ende ye-biceps femoris muscle.

Isizathu soku asiqondakali ngokupheleleyo. Kucingelwa ukuba kungenxa yokuba imisipha ye-biceps femoris inamandla ngakumbi kuneminye imisipha yomsipha ekukhupheni.

Intloko ende ye-biceps femoris ikakhulu ithambekele ekonzakaleni.

Abantu abadanisayo okanye abakhaba bayenzakalisa imisipha ye-semimembranosus. Ezi ntshukumo zibandakanya ukujika kwe-hip okugqithisileyo kunye nokwandiswa kwamadolo.

Yeyiphi indlela ebalaseleyo yokuphepha ukwenzakala?

Ukuthintela kungcono kunokunyanga, ngokwenzakala kwemisipha. Isifundo sifundwe kakuhle ngenxa yenqanaba eliphezulu lokulimala kwezemidlalo.

Ngumbono olungileyo ukolula imisipha yakho ngaphambi komdlalo okanye nawuphina umsebenzi onzima.

Nanga amanyathelo okulula amabini:

Ndihleli phantsi ndisolula umsipha

1. Hlala ngomlenze uthi nkqo phambi kwakho uze omnye ugobe phantsi, unyawo lwakho luchukumise idolo lakho.
2. Yiya phambili kancinci, kwaye ufike isandla sakho kwiinzwane zakho de ube uziva wolule.
3. Bamba ukolula imizuzwana engama-30.
4. Yenza ezimbini zolule imihla ngemihla ngomlenze ngamnye.

Ukulala phantsi

1. Lala ngomqolo ugobe amadolo.
2. Bamba umlenze omnye ngezandla zakho emva kwethanga lakho.
3. Phakamisa umlenze ukuya eluphahleni, ugcine umqolo wakho uthe tyaba.
4. Bamba ukolula imizuzwana engama-30.
5. Yenza ezimbini zolule imihla ngemihla ngomlenze ngamnye.

Unokufumana ngakumbi ukolulwa kwemisipha apha.

Unokuzama ukuqengqa i-hamstrings yakho nge-foam roller.

Hamstring ukomeleza

Ukomeleza imisipha yakho kubalulekile kwimisebenzi yemihla ngemihla kunye nemidlalo. Imisipha eyomeleleyo ithetha ukuzinza okungcono kwamadolo. Nazi ezinye zeemithambo zokunceda ukomeleza i-hamstrings, i-quads, kunye namadolo.

Ngaba wenzakele umsipha?

Qaphela ukuba emva kokuba wenzakalise imisipha yakho, akufuneki wenze ukolula okugqithileyo kuba inakho.

Tight hamstrings iingcebiso zevidiyo

Ukuthatha

Ukuba ukhuthele kwezemidlalo okanye kumdaniso, kusenokwenzeka ukuba ukhe wakhathazeka okanye wasiva iintlungu. Ngokuzivocavoca ngokufanelekileyo, unokukuphepha ukonzakala okungathethekiyo kwimisipha.

Xoxa ngenkqubo yokuzivocavoca nomqeqeshi wakho, umqeqeshi, ugqirha wezonyango, okanye olunye uqeqesho. kuvavanye iintlobo zoqeqesho lokuzilolonga olusebenza ngcono kuthintelo nasekuvuseleleni.