Ungaphatha njani kwaye uthintele ii-Hamstrings eziqinileyo

Umxholo

• Ukuzolula ukukhulula imisonto exineneyo
• Ukuxoka ukolula umsonto I
• Ukuxoka ukolula intambo II
• Ndihleli phantsi ndisolula umsipha I
• Ndihleli phantsi ndolula intambo
• Ukuma nkqo kwemisipha
• Yoga
• Inja esezantsi
• I-Triangle eyongeziweyo
• Amagwebu aqengqelekayo
• Unyango lokuphulula
• Ulungiso lwenyama
• Uthintelo
• Uza kubona nini ugqirha wakho
• Yise kude
• Imithombo yenqaku

Ushwankathelo

I-hamstring liqela lezihlunu ezintathu ezinyuka zisiya emva kwethanga lakho. Imidlalo ebandakanya ukushukuma okuninzi okanye ukuhamba-kunye nokuqalisa, njengebhola ekhatywayo kunye nentenetya, kunokubangela ukuqina kwimisipha yakho. Iyafana nemisebenzi efana nokudanisa kunye nokubaleka.

Ukugcina ezi zihlunu zikhululekile kubalulekile. Imisipha eqine inokuba sengozini yokucinezeleka okanye ukukrazula. Kukho umahluko phakathi kokuqina kunye nokwenzakala. Ukuba uziva iintlungu kwi-hamstring yakho, kungcono ubone ugqirha ngaphambi kokuzama ukunyanga ukwenzakala kwakho ekhaya.

Kukho inani lokuzilolonga kunye nokunwebeka onokukwenza ukunceda ukugcina imisipha yakho ikhululekile. Ngumbono olungileyo ukufudumeza izihlunu zakho ngaphambi kokuba uzolule. Zama ukuthatha uhambo okanye wenze omnye umsebenzi ukuze izihlunu zakho zishushu.

Ungaze wolule ngelixa usentlungwini okanye uzame ukunyanzela ukuzolula. Ukuphefumla ngesiqhelo ngelixa usolula umthambo. Zama ukubandakanya ukolulwa kwemisipha kulungelelwaniso lwakho ubuncinci iintsuku ezimbini okanye ezintathu ngeveki.

Ukuzolula ukukhulula imisonto exineneyo

Ukolula yenye yeendlela ezilula zokunciphisa imisipha eqinileyo. Ziyakwenziwa phantse naphi na kwaye zifuna izixhobo ezincinci okanye zingabikho.

Ukuxoka ukolula umsonto I

1. Lala phantsi ngomqolo ucabalele iinyawo zakho emhlabeni, amadolo agobe.
2. Kancinci uze nedolo lakho lasekunene esifubeni sakho.
3. Yandisa umlenze ngelixa ugcina idolo ligobile. Unokusebenzisa umtya weyoga okanye intambo ukwenza nzulu ukolula kwakho, kodwa musa ukurhuqa kuyo kunzima kakhulu.
4. Bamba imizuzwana eli-10 kwaye usebenze ukuya kwimizuzwana engama-30.

Phinda ngomnye umlenze wakho. Emva koko phinda wolule umlenze ngamnye kabini ukuya kathathu uwonke.

Ukuxoka ukolula intambo II

1. Lala phantsi ngomqolo wakho ulele kwaye imilenze yakho yandisiwe ngokupheleleyo. Kolu koluka, uya kufuna kwakhona ukuba ube kufutshane nekona yodonga okanye umnyango.
2. Phakamisa umlenze wakho wasekunene, ugcine idolo ligobile, kwaye ubeke isithende sakho eludongeni.
3. Cothisa umlenze wakho wasekunene ude uve ukolula kwi-hamstring yakho.
4. Bamba imizuzwana eli-10 kwaye usebenze ukuya kwimizuzwana engama-30.

Phinda ngomnye umlenze wakho. Emva koko phinda ukolula ngomlenze ngamnye amaxesha ambalwa. Njengoko ufumana ubhetyebhetye ngakumbi, zama ukuzisondeza eludongeni ukuze wolule ngakumbi.

Ndihleli phantsi ndisolula umsipha I

1. Hlala phantsi kwindawo yebhabhathane.
2. Yandisa umlenze wakho wasekunene ugobe amadolo kancinci.
3. Emva koko goba phambili esinqeni sakho ngaphezulu komlenze wakho wasekunene.
4. Unokubamba umlenze wakho osezantsi ngenkxaso, kodwa musa ukunyanzela ukuzolula.
5. Bamba imizuzwana eli-10 kwaye usebenze ukuya kwimizuzwana engama-30.

Phinda ngomnye umlenze wakho. Phinda ukolula ngomlenze ngamnye amaxesha amabini okanye amathathu uwonke.

Ndihleli phantsi ndolula intambo

1. Bamba izitulo ezibini uze uzibeke zijongane.
2. Hlala esihlalweni esinye unyawo lwakho lwasekunene wolulele kwesinye isitulo.
3. Yama phambili ude uzive wolule kwi-hamstring yakho.
4. Gcina oku kolulwa imizuzwana eli-10 kwaye usebenze ukuya kwimizuzwana engama-30.

Phinda ngomlenze wakho wasekhohlo kwaye kwakhona ngomlenze ngamnye amaxesha ambalwa.

Ukuma nkqo kwemisipha

1. Yima nomqolo wakho kwindawo yokungathathi hlangothi.
2. Emva koko beka umlenze wakho wasekunene phambi kwakho. Gobela idolo lasekhohlo kancinci.
3. Yima ngobumnene phambili ngelixa ubeka izandla zakho kumlenze wakho wasekunene.
4. Qinisekisa ukugcina umqolo wakho ngqo ukuze ungazingeli phezu komlenze wakho.
5. Gcina oku kolulwa imizuzwana eli-10 kwaye usebenze ukuya kwimizuzwana engama-30.

Phinda ngomnye umlenze wakho, kwaye kwakhona ngemilenze yomibini ukuya kwisithathu amaxesha apheleleyo.

Yoga

Ukolulwa kweyoga kunokunceda kwimisipha eqinileyo. Ukuba uthatha iklasi, xelela utitshala wakho ukuba izihlunu zakho zemisipha ziqinile. Banokuba nohlengahlengiso onokuluzama okanye ubume obuthile obunokunceda.

Inja esezantsi

1. Qala emgangathweni ezandleni zakho nasemadolweni. Emva koko phakamisa amadolo akho kwaye uthumele umsila wakho ukuya eluphahleni.
2. Yolula imilenze yakho kancinci. Imisipha eqine inokwenza oku kube nzima, ukuze ugcine amadolo egobile kancinci. Qinisekisa ukuba ugcina umqolo ochanekileyo.
3. Thatha ukuphefumla okumbalwa okanye ubambe ixesha elide ukuba umyaleli akukhokele.

I-Triangle eyongeziweyo

1. Qala kwindawo emileyo. Emva koko hambisa imilenze yakho malunga neenyawo ezintathu ukuya kwezine.
2. Finyelela iingalo zakho ngaphandle komhlaba kunye neentende zakho zijonge phantsi.
3. Jika unyawo lwakho lwasekunene uye ngasekhohlo kwaye unyawo lwakho lwasekhohlo luphume ngama-90 degrees. Gcina izithende zakho ngokuhambelana nomnye nomnye.
4. Cothisa kancinci umlenze wakho emlenzeni wakho wasekhohlo kwaye ufike isandla sakho sasekhohlo emgangathweni okanye ibhloko yeyoga yokuxhasa. Yolula ingalo yakho yasekunene uye eluphahleni.
5. Bamba imizuzwana engama-30 ukuya kwengama-60, okanye nokuba umyaleli umde kangakanani.
6. Phinda kwelinye icala.

Amagwebu aqengqelekayo

Izitayile ezinamagwebu zinokunceda ukolula kwaye ziyikhulule izihlunu zakho. Uninzi lwee-gyms zinee-roller ezinokusebenzisa. Ukuba awungowomthambo, okanye ukuba umthambo wakho awunawo amagqabi egwebu, cinga ukuthenga owakho ukuba uhlala ufumana imisipha eqinileyo.

Ukukhupha imisipha yakho:

1. Hlala phantsi kunye ne-foam yakho phantsi kwethanga lakho lasekunene. Umlenze wakho wasekhohlo unokuhlala emhlabeni ukuze ufumane inkxaso.
2. Ngeengalo zakho emva kwakho, qengqa umsipha wakho, wonke umva wethanga lakho, ukusuka ezantsi kweempundu ukuya emadolweni.
3. Gxila kwimisipha yakho esiswini ngeli xesha lokuzilolonga. Gcina umxholo wakho ubandakanyekile kwaye umqolo wakho uthe tye.
4. Qhubeka ucotha kancinci imizuzwana engama-30 ukuya kwimizuzu emi-2 iyonke.

Phinda ngomnye umlenze. Zama ukukhupha imisipha yakho kathathu ngeveki.

Iiroller ezinamagwebu zinokusetyenziselwa ukunciphisa iintlungu zangasemva kunye nokukhulula izihlunu ezahlukileyo emzimbeni wakho, kubandakanya ukubengezela kwakho, amathole akho, kunye nee-quads zakho.

Unyango lokuphulula

Ukuba ukhetha ukungathambisi imisipha yakho wedwa, cinga ukwenza idinga nomnyangi wokuthambisa onelayisensi. I-Massage Therapists zisebenzisa izandla zazo ukuphatha izihlunu kunye nezinye izicwili ezithambileyo emzimbeni. Ukuphulula kunganceda ngayo nantoni na ukusuka kuxinzelelo ukuya kwiintlungu ukuya koxinzelelo lwezihlunu.

Ugqirha wakho wokhathalelo oluphambili unokukunceda ukukuthumela kunyangi, okanye ungakhangela kwiziko ledatha laseMelika loNyango loNyango ukuze ufumane iingcali kwindawo yakho. Ukuphululwa kugutyungelwe phantsi kwezicwangciso zeinshurensi, kodwa ayizizo zonke. Fowunela umboneleli wakho ngaphambi kokusetha idinga lakho

Ukuba iiseshoni zakho azigutyungelwanga, ezinye iiofisi zibonelela ngokuhla kwexabiso.

Ulungiso lwenyama

Unyango lomzimba (i-PT) lungangcono ukuba imisipha yakho iqinile okanye ixinekile. Unokudinga okanye ungadingi ukuthunyelwa ukuze ubone ugqirha. Kungcono ujonge umboneleli wakho weinshurensi ngaphambi kokumisela idinga. Ungafumana iingcali zalapha ekhaya ngokukhangela kwiziko ledatha laseMelika loNyango lweNyango.

Ekuqeshweni kwakho kokuqala, ugqirha wakho angakubuza malunga nembali yakho yezonyango kunye nemisebenzi okanye imidlalo othanda ukuyenza. Banokwenza uvavanyo ukuvavanya imisipha yakho.

Umgqirha wakho uya kukukhokela ngeendlela ezahlukeneyo zokuzilolonga, ukuzilolonga, kunye nolunye unyango olukhethekileyo kwiimfuno zakho. Inani lokuqeshwa olifunayo liya kuxhomekeka kwiinjongo zakho ezizodwa. Uyakulindeleka ukuba ubandakanye ii-stretches ozifundayo kwinkqubo yakho yemihla ngemihla.

Uthintelo

Kukho izinto ezimbalwa onokuzenza ukuze uyeke ukuqina ngaphambi kokuba iqale. Unokucela ugqirha wakho ukuba enze imithambo ethile enokukunceda.

• Zifudumeze ngaphambi kokuzibandakanya kwimidlalo eyahlukeneyo okanye eminye imisebenzi enzulu. Ubuncinci imizuzu eyi-10 yokuhamba, ukugijima ngokukhanya, okanye ii-calisthenics ezilula kunokunceda ukunqanda ukuqina kwemisipha.
• Ukuhluthwa rhoqo kwemisipha ngaphambi nasemva kwemisebenzi yakho kunokunceda ukunqanda ukuqina. Zama ukuthatha imizuzu emithathu ukuya kwemihlanu ngaphambi nasemva kwemidlalo okanye imisebenzi yokolula.
• Gcina umzimba wakho womelele ngokubanzi, hayi nje kuphela kwimisebenzi yakho.
• Yitya ukutya okusempilweni, kwaye usele amanzi amaninzi ukwenza ipetroli kunye nokuzalisa izihlunu zakho.

Uza kubona nini ugqirha wakho

Yenza idinga nogqirha wakho ukuba imisipha yakho ihlala iqine kwaye ibuhlungu. Ubuhlungu obungapheliyo bunokuba ngumqondiso wokulimala.

Ezinye iimpawu ezinokubonisa ukonzakala zezi:

• ngequbuliso, iintlungu ezibukhali
• ukuphuma okanye ukukrazula imvakalelo
• ukudumba okanye ukuthamba
• ukutyumka okanye ukujika kombala
• ubuthathaka bemisipha

Unokwazi ukunyanga uxinzelelo oluncinci ekhaya usebenzisa i-RICE (ukuphumla, umkhenkce, uxinzelelo kunye nokuphakama) kunye ne-over-the-counter (OTC) yokunciphisa iintlungu. Ukuba awukwazi ukuthatha ngaphezulu kwamanyathelo amane ngaphandle kokuva iintlungu ezingathethekiyo, yenza idinga lokubonana nogqirha wakho. Ubunzima obukhulu bunokubandakanya ukukrazula izihlunu ngokupheleleyo. Abanye basenokufuna utyando.

Yise kude

Ungavumeli imisipha exineneyo ikucothise. Ngononophelo lothando oluncinci kunye nokunweba rhoqo, unokugcina izihlunu zakho zikhululekile kwaye zilungele inyathelo.

Zama ukufaka ulwahlulo olwahlukileyo kwindlela yakho yesiqhelo malunga namaxesha amathathu ngeveki. Kulula ukolula ngobunono.

Ukuba uziva iintlungu okanye unenye inkxalabo, unganqikazi ukwenza idinga nogqirha wakho.

Zonke iifoto ngoncedo loMzimba oSebenzayo. Ingqondo yoyilo.

Imithombo yenqaku

• Igwebu yokuziqamba ye-foam. (nd). http://hpsm.ca/my-hpsm/exercise-tutorials/foam-roll-massage/
• Ukuxhamla. (nd). https://my.clevelandclinic.org/health/articles/hamstring
• Ukolula umsipha. (nd). http://www.mayoclinic.org/hamstring-stretch/img-20006930
• Abasebenzi bekliniki yaseMayo. (2015). Ukulimala kweHamstring: Uthintelo. http://www.mayoclinic.org/diseases-conditions/hamstring-injury/basics/prevention/con-20035144
• Abasebenzi bekliniki yaseMayo. (2017). Unyango lokuphulula. http://www.mayoclinic.org/tests-procedures/massage-therapy/home/ovc-20170282
• Abasebenzi bekliniki yaseMayo. (2017). Umboniso wesilayidi: Isikhokelo solwazi olusisiseko. http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=3
• Indima yonyango. (2016). http://www.apta.org/PTCareers/RoleofaPT/
• Ukuzolula imithambo yomzimba ongezantsi. (nd). https://wellness.ucr.edu/Stretches%20for%20Lower%20and%20Upper%20Body.pdf