Chikhomo Chikuthandizani Kuti Mukhazikike

Mitengo yambiri imakhala yovuta kwa anthu ambiri. Ngati mimba yanu imakhala yolimba, kapena ngati mwakhala mukuvulazidwa ndi hamstrings-ngati minofu-mukhoza kupindula ndi akatswiri othandizira wodwalayo kuti akuthandizeni. P PT yanu ingakuphunzitseni kusokoneza zochitika zolimbitsa thupi, monga zomwe zili pulogalamuyi yowonongeka, kuti zikuthandizeni kusintha kusintha kwabwino.

Nchifukwa Chiyani Muyenera Kudula Mitengo Yanu?

Gulu la minofu yam'mimba liri kumbuyo kwa ntchafu yanu ndipo liri ndi udindo wopindika kapena kusinthasintha bondo lanu. Popeza mitengo ikuluikulu ikulumikiza mchiuno mwanu wa ntchafu yanu, imathandizanso kuti minofu yanu ikhale yowongoka mwendo pazochita monga kuyenda ndi kuyenda. Ngakhale kuti kafukufuku akupitiriza kufufuza momwe kutambasulira kulili bwino, zifukwa zina zomwe anthu amagwira ntchito mwakhama kuthetsa kusinthasintha zingaphatikizepo izi:

• Kupewa kuvulaza
• Kupewa kapena kuchiza ululu wochepa
• Pitirizani kuwonetsa kayendetsedwe kake. Kusunga miyendo ndi miyendo yanu kungakuthandizeninso kukhala ndi masewera olimbitsa thupi.
• Kutambasula mitsempha pambuyo pochita maseŵera kungathandize kuchepetsa kuchepa kwa minofu (DOMS) mu minofu imeneyi.

Pulogalamu yamakono yosinthika pang'onopang'ono ikhoza kusintha njira yomwe hammy ikuyendera. Musanayambe izi, kapena pulogalamu yina iliyonse, yang'anani ndi dokotala kuti muonetsetse kuti masewera olimbitsa thupi ndi abwino.

Ngati mumamva kupweteka kapena kupweteka kwachiuno m'chuuno, chifuwa, kapena mwendo wapansi, ndicho chifukwa choyendera ndi dokotala wanu.

1 - The Simple Hamstring Stretch

Tiyeni tiyambe ndi kutambasula kosavuta. Ngati muli ndi ululu wopweteka kwambiri kapena sciatica, zochitikazi zingayambitse msana wanu, choncho samalani.

1. Khalani pansi ndi miyendo yonse molunjika.
2. Yambani manja anu ndi kupita patsogolo mukugwedeza m'chiuno momwe mungathere pamene mukuweramitsa maondo anu.
3. Gwiritsani ntchito malowa kwa masekondi 15 mpaka 30.
4. Bwererani kumalo oyambira.
5. Bwerezani katatu.

Onetsetsani kuti mutambasula mpaka kukoka pang'ono kumamveka kumbuyo kwa ntchafu zanu. Ngati mumamva kupweteka kwambiri, muyenera kusiya ntchitoyi.

2 - Njira Yopweteka ya Hamstring

Kuthamanga kwazing'onong'onong'onong'onong'onong'onongeka ndi ntchito yosavuta yomwe ingakhoze kuchitidwa pansi pomwepo.

1. Khalani pansi ndi mwendo umodzi molunjika.
2. Lembani mwendo wina pa bondo ndikuika phazi la phazi lanu kutsogolo kwanu.
3. Yambani mikono yanu ndikupita patsogolo pa mwendo umodzi wowongoka mwa kugwada m'chiuno momwe mungathere.
4. Gwiritsani ntchito malowa kwa masekondi khumi.
5. Khazikani mtima pansi.
6. Bwerezani ndi mwendo wina.

3 - Zoima Zokhala Pamwamba (Zilonda Zonse Panthawi Yodzidzimutsa)

Chotsatira chowongolera chotsatira ndi chophweka kuchita paliponse konse. Imachitika pamalo oima ndipo imatambasula miyendo yonse kamodzi. Pano pali momwe mumayendera pang'onopang'ono:

1. Imani ndi kuwoloka phazi lanu lakumanja kutsogolo kwanu kumanzere.
2. Pang'onopang'ono pang'onopang'ono pamphuno lanu lamanja pogwada m'chiuno.
3. Pembedzani mawondo onse.
4. Gwiritsani ntchito malowa kwa masekondi 15 mpaka 30.
5. Khazikani mtima pansi.
6. Bwerezani kumbali ina mwa kudutsa phazi lanu lakumanzere kutsogolo kwa dzanja lanu lamanja.

4 - Kuimirira Pachimake (Kamodzi Kamodzi)

Kamodzi kamodzi kamene kakuyimira hamstring kutambasula kwenikweni ndi chophweka chophwanyika chomwe chimatambasula kuti chichite. Zingatheke kulikonse-kunyumba, ofesi, kapena kunja-ndipo sizikusowa zipangizo zapadera. Apa ndi momwe mumachitira izi:

1. Imani mwatsatanetsatane ndi kupuma kwa chidendene chimodzi pamatumba ang'onoang'ono a mabuku kapena chitseko. Ngati muli kunja, mungagwiritse ntchito zowonongeka, koma onetsetsani kuti mukuyang'ana magalimoto.
2. Gwiritsani bondo lanu molunjika.
3. Gwiritsani manja onse awiri kumalo kumene khoma ndi denga likumana. Ngati muli panja ndipo mulibe khoma kapena denga, ingokwanirani mlengalenga kuti manja anu akhudze ngakhale ndi makutu anu. Kufikira mikono yanu mmwamba, mosiyana ndi kufika pansi pa phazi lanu, kumachepetsa msana wanu.
4. Sungani msana wanu molunjika. Muyenera kutsogolo mchiuno mwanu.
5. Pitirizani kutsogolo ndikumangirira mumphuno mwanu.
6. Gwirani kutambasula kwa masekondi 15 mpaka 30, ndipo mubwereze katatu.
7. Sinthani miyendo ndi kubwereza ndi mwendo wina.

5 - Kuthamanga kwa Hamitani ndi Mng'oma

Kuthamanga kwa wothamanga ndi ntchito yowonongeka yogwiritsira ntchito mitsempha yanu yamphongo.

1. Imani phazi limodzi kuchokera pa khoma ndikuyika manja anu pakhoma pamtunda wa paphewa, kupatula mbali.
2. Tengani mofulumira mmbuyo ndi mwendo umodzi pamene mukukankhira mu khoma.
3. Pewani msana wanu molunjika ndi kumangoyendetsa zidendene pansi.
4. Gwiritsani masekondi 15 mpaka 30.
5. Pita patsogolo ndikubwereza ndi mwendo wina.
6. Bwerezani zochitika katatu kumbali iliyonse.

6 - Chovala chopangira chopukutira chopukutira

PT yanu ingakuphunzitseni kugwiritsa ntchito zinthu zapakhomo kuti muzichita masewera anu otambasula, ndipo anthu ambiri ali ndi talasi kuti apange thaulo lawo, ngakhale kuti mungagwiritse ntchito zingwe kapena belt m'malo mwake.

Chovala chopukutira chopukutira ndi chophweka chochita. Nazi momwemo:

1. Ugone pansi pamsana pako.
2. Lembani chopukutira chotalika chazitali kuzungulira zala zanu ndikugwiritsira mapeto a thaulo m'manja onse awiri.
3. Dulani pang'ono pa thaulo kuti mutukulire mwendo wanu wowongoka mmwamba. Onetsetsani kuti mukuweramitsa bondo lanu. Msola wopanda chopukutira uyenera kukhala pansi pansi.
4. Bweretsani mwendo wanu mpaka mutatambasula kumbuyo kwa ntchafu yanu. Mwinamwake mungamve ngati mutayang'ana kumbuyo kwa mwendo wanu mumwana wanu. Izi ndi zachilendo.
5. Gwiritsani masekondi 15 mpaka 30, kenako pumulani.
6. Bwerezerani katatu kapena kasanu pa mwendo uliwonse.

Kumbukirani kuti chopukutira chopukutira chopukutira chopukutira chitetezo chiyenera kukhala chabwino pamene mukuchita zochitikazo; Ngati zimayambitsa ululu, imani pang'onopang'ono ndikuyang'ana ndi wodwalayo.

Mawu Ochokera

Ngati mukukumana ndi zovuta m'mimba yanu, funsani dokotala wanu ndipo pitani kuchipatala kuti muphunzire njira zabwino zowonjezera kusinthasintha. Kafukufuku akupitiriza kuyesa zikhulupiliro zazing'ono zomwe zingateteze kuvulaza kapena kupititsa patsogolo masewera. Anu PT angapereke zochitika ngati zomwe zili mu pulojekitiyi kuti zikuthandizeni kutambasula makina anu.

> Zotsatira:

> Behm DG, Blazevich AJ, Kay AD, Mchugh M. Zotsatira zovuta za minofu yowonongeka pa thupi, kuthamanga, ndi kuvulaza anthu omwe ali ndi thanzi labwino. Kugwiritsa ntchito Physiology, Nutrition, ndi Metabolism . 2016; 41 (1): 1-11. onetsani: 10.1139 / apnm-2015-0235.

> Medeiros DM, Cini A, Sbruzzi G, Lima CS. Mphamvu ya kuwongolera mthupi mwachinyamatayo kuti asamangidwe bwino. Physiotherapy Theory ndi Practice . 2016; 32 (6): 438-445. lembani: 10.1080 / 09593985.2016.1204401.