Kuvulala kwa pakhosi kungayambitsidwe ndi zifukwa zambiri kuphatikizapo zolimba, zofooka za mitsempha zosauka kapena zokopa zovuta . Pulogalamuyi yothandizira kuchepetsa kupweteka kwa pakhosi komanso kupweteka , komanso kupewa kuchepa.
Ndakhala pansi pa Hamstring Stretch
Mitengoyo imayenera kukhala yamphamvu ndi yosasunthika kuti ipirire zofuna zoyendetsa ndi kukankha. Kutambasula kumeneku kungathandize kukhalabe ndizitali mu hamstrings.
- Khalani pansi ndi miyendo yanu itambasulidwa pamaso panu ndi mawondo molunjika.
- Pang'onopang'ono, phokoso lokhazikika, khalani patsogolo pamapiko, gwiritsani maondo anu molunjika ndikugwirana manja anu mmwamba ku miyendo yanu.
- Lonjezerani momwe mungathere, ndi kupiritsa mapazi anu kwa inu kuti muwonjezere kutambasula.
- Gwirani kutambasula kwa masekondi 20-30, kumasula ndi kubwereza kawiri kapena katatu.
Yang'anani kusinthasintha kwazomwe mumakhala ndikuyesa .
Kuima Pakhomo Pakhomo
Kutambasula uku ndikutambasula bwino ndi kothamanga kwa othamanga omwe amachita nawo masewera othamanga, othamanga ndi masewera.
- Lonjezani mwendo umodzi kutsogolo kwa iwe ndi phazi lamtsogolo likulowerera kwa iwe.
- Lembani bondo la hindfoot ndikutsamira pang'ono
- Sungani mapepala anu kutsogolo, ndipo pang'onopang'ono muweramitse kuti mufike kumapazi a patsogolo.
- Muyenera kumverera kumbuyo kumbuyo kwa mwendo wanu (njira yonse mpaka mwana wanu wa ng'ombe ndi chifuwa).
- Lonjezerani momwe mungathere, ndikugwirani zala zanu kuti muwonjezere kutambasula.
- Gwirani kutambasula kwa masekondi 20-30, kumasula ndi kubwereza kawiri kapena katatu.
Kusunthira Kwakukulu Kwambiri
Izi zowonjezereka kwambiri zowonjezereka zimatambasula zinyama, komanso ng'ombe, mapewa ndi kumbuyo ndi m'chiuno. Nazi momwe mungachitire molondola.
- Yambani kuimirira molunjika ndi mapewa mosasuka ndi kumbuyo.
- Gwiritsani manja anu kumbuyo kwanu ndikusinthanitsa zala zanu.
- Kwezani mapewa anu mmwamba ku makutu anu ndipo kwezani manja anu kutali ndi kumbuyo kwanu.
- Pembedzani pang'onopang'ono m'chiuno, kusunga kumbuyo kwanu, osati kuzungulira.
- Pitirizani kusunthira ndi kukweza dzanja lanu pamutu pamtunda.
- Pazowonjezereka, mudzamva kupweteka mumtambo wanu komanso m'mapewa anu.
- Gwiritsani masekondi 10-20 ndikumasulidwa.
- Bweretsani maulendo 2-3.
Mgwirizano Wothandizana Nawo Wowonongeka
Nayi njira yabwino yotambasula hamstrings ngati muli ndi wokondedwa.
- Yambani pogona pansi.
- Mulole mnzanuyo pang'onopang'ono kukweza mwendo umodzi, ndikuweramitsa bondo lanu.
- Wokondedwayo agwiritse ntchito phokoso kumbuyo kumbuyo kwa chidendene kuti mutambasule pang'onopang'ono zitsulo mpaka mutengeke.
- Musati muthamangire! Kulankhulana ndi mnzanuyo kuti mupewe kugwedezeka.
- Ayenera kugwira mwendo wanu pamalo otambasula kwa pafupifupi 20 ndi kutulutsa pang'onopang'ono vutoli.
- Bweretsani maulendo 2-3 pa mwendo aliyense.
Zojambula Zojambula Zojambula Zojambula Zowonongeka
Pogwiritsira ntchito pulojekiti yopanga misala ndi kutulutsa myofascial osati mitsempha yokha komanso matope koma imaphwanyaphanso zofewa zofewa ndi minofu. Kugwiritsiridwa ntchito kwapadera kwa minofu ndi minofu yofewa ya mwendo wapansi.
Mmene Mungagwiritsire Ntchito Pulogalamu Yothamanga
Kugwiritsa ntchito ana anu a ng'ombe ndi zojambulajambula pogwiritsa ntchito pulojekiti yowonongeka, yambani pokhala pansi pa galasiyo ndi gawo lofewa, lomwe muli nyama yanu pamtunda. Yambani pang'onopang'ono mmbuyo ndi kutsogolo ndi mbali pang'ono kuti mutulutse masewera olimbitsa thupi mu minofu.
Pang'onopang'ono muthamangitse mwendo wanu kupita kwa ana a ng'ombe, ndiyeno pang'onopang'ono mubwerere. Sinthani malo anu mbali ndi mbali kuti mugwire ntchito minofu yonse. Pang'onopang'ono mugule mpaka kugwa ndikudutsa pambali iliyonse yolimba kapena yowawa.
Kuonjezera kapena kuchepetsa kupanikizika pogwiritsa ntchito miyendo imodzi kapena miwiri panthawi imodzi. Pukuta ndi mapazi anu mutembenuzidwire ndi kunja kuti muphimbe gulu lonse la minofu.