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Atakhala Mwendo Umodzi Wotambasula Hamstring

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.

IdivayisiMivaha tebitey boul miarivy.

Imimiselo eqhaphoHamstrings

Amashwa eqhapho

Asa zokubonisa:

Hamstrings Kunama Tambasula demonstration

Hamstrings Kunama Tambasula

Pereka Hamstrings Atakhala Pansi demonstration

Pereka Hamstrings Atakhala Pansi

Kubedwa Kwa M'chiuno M'mbali demonstration

Kubedwa Kwa M'chiuno M'mbali

Kubedwa kwa Bridge Hip demonstration

Kubedwa kwa Bridge Hip

Kubedwa Kwa Hip Kuyimirira demonstration

Kubedwa Kwa Hip Kuyimirira

Mlendo Wowongoka Wakunja kwa Hip Abductor demonstration

Mlendo Wowongoka Wakunja kwa Hip Abductor

Kubedwa Kwa Hip Kuyimirira demonstration

Kubedwa Kwa Hip Kuyimirira

Kuchotsedwa kwa Hip Kuyimitsidwa demonstration

Kuchotsedwa kwa Hip Kuyimitsidwa

Spider Crawl Kankhani-mmwamba demonstration

Spider Crawl Kankhani-mmwamba

Chithandizo cha Prone Hamstring demonstration

Chithandizo cha Prone Hamstring

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Atakhala Mwendo Umodzi Wotambasula Hamstring

The Seated Single Leg Hamstring Stretch ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amayang'ana kwambiri minofu ya hamstring, kulimbikitsa kusinthasintha komanso kuchepetsa kulimba kwa minofu. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akuchira kuvulala kwa mwendo kapena akudwala ululu wosalekeza. Mwa kuphatikizira kutambasukaku m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo masewera awo, kusintha kayendedwe kawo, ndi kuchepetsa chiopsezo cha kuvulala kokhudzana ndi zomangira zolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Mwendo Umodzi Wotambasula Hamstring

Sungani msana wanu mowongoka ndikutsamira pang'onopang'ono kuchokera m'chiuno mwanu kupita ku phazi la mwendo wanu wotambasula, ndi cholinga chougwira ndi dzanja lanu.
Gwirani kutambasula kwa masekondi 20 mpaka 30, kuonetsetsa kuti mupume kwambiri ndikupuma mukutambasula.
Tulutsani kutambasula ndikukhazikikanso mowongoka.
Bwerezani ndondomekoyi ndi mwendo wina.

Izinto zokwenza Atakhala Mwendo Umodzi Wotambasula Hamstring

Kutambasula Pang'onopang'ono: Pewani kudumpha kapena kusuntha mwadzidzidzi kuyesa kutambasula mopitirira. Izi zitha kuyambitsa zovuta kapena kuvulala. M'malo mwake, pang'onopang'ono tsamirani kutsogolo kuchokera m'chiuno mwanu, osati m'chiuno mwanu, kutsata mwendo wanu wotambasula. Fikirani phazi lanu ndi manja onse awiri, koma musadandaule ngati simungathe kulifika. Cholinga ndikumverera kutambasula mofatsa kumbuyo kwa mwendo wanu, osati kukhudza zala zanu.
Kupuma: Osagwira mpweya wanu panthawi yotambasula. Pumani mozama komanso pang'onopang'ono, kutulutsa mpweya pamene mukutsamira kutsogolo kuti muwonjezere kutambasula.

Atakhala Mwendo Umodzi Wotambasula Hamstring Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Mwendo Umodzi Wotambasula Hamstring?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Single Leg Hamstring Stretch. Zochita izi ndizosavuta ndipo sizifuna luso lapadera kapena mphamvu, kuti zikhale zoyenera kwa oyamba kumene. Komabe, ndikofunikira kuchita izi moyenera kuti mupewe kuvulala ndikuwonjezera mphamvu. Momwe mungachitire izi: 1. Khalani pansi ndi miyendo yanu itatambasula patsogolo panu. 2. Gwirani bondo limodzi ndikuyika phazi lomwe lili mkati mwa ntchafu yanu. 3. Sungani mwendo wanu wina wowongoka ndikufikira kutsogolo chakuzala zanu. Ngati simungathe kufikira zala zanu, ingopitani momwe mungathere uku mukuwongoka msana wanu. 4. Gwirani kutambasula kwa masekondi pafupifupi 30, kenaka sinthani miyendo ndikubwereza. Kumbukirani, muyenera kumva kukokera pang'ono, koma osamva kupweteka mukamatambasula. Nthawi zonse funsani katswiri wolimbitsa thupi ngati simukudziwa momwe mungachitire masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Mwendo Umodzi Wotambasula Hamstring?

Tambasulani Leg Limodzi ndi Yoga Strap: Mofanana ndi kutambasula thaulo, mumagwiritsa ntchito lamba la yoga kapena bande kuzungulira phazi lanu, kukoka mofatsa kuti muzake kutambasula uku mukukhala bwino.
Seated Hamstring Stretch ndi Resistance Band: Kusinthaku kumaphatikizapo gulu lokaniza lozungulira phazi lanu. Mumakokera gululo kwa inu pamene mwendo wanu ukuwongoka, ndikuwonjezera kutambasula pa hamstring yanu.
Tambasulani Leg Limodzi Pa Mpira Wolimbitsa Thupi: Mu mtundu uwu, mumakhala pa mpira wochita masewera olimbitsa thupi ndi mwendo umodzi patsogolo panu. Mumatsamira kutsogolo kuti mutambasule hamstring yanu, pogwiritsa ntchito kusakhazikika kwa mpira kuti mugwire pachimake chanu.
Tambasulani Mwendo Umodzi Wotambasula Ndi Foam Roller: Kusinthaku kumaphatikizapo kuyika a

Izinto zokufunda ezishisa ezivumelekile Atakhala Mwendo Umodzi Wotambasula Hamstring?

Standing Hamstring Stretch: Zochitazi zimakwaniritsa Seated Single Leg Hamstring Stretch popereka kusintha komwe kungathe kuchitidwa kuyimirira, komwe kungathandize kuwongolera bwino komanso kaimidwe kwinaku akulunjika gulu lomwelo la minofu.
Supine Hamstring Stretch: Zochita izi zimaphatikizapo kugona chagada ndikugwiritsa ntchito lamba kapena thaulo kukokera mwendo umodzi kwa inu, zomwe zimakwaniritsa Seated Single Leg Hamstring Stretch popereka malo ena omwe angalole kutambasula mozama komanso kungathandize kusintha. kusinthasintha kwa chiuno.

Amaxabiso angamahlekwane kanye Atakhala Mwendo Umodzi Wotambasula Hamstring

Kutambasula kwa Leg Single Hamstring
Zochita Zolimbitsa Thupi za Hamstring
Atakhala Hamstring Stretch
Zochita Zotambasula Ntchentche
Bodyweight Miyendo Yotambasula
Atakhala Kutambasula Mwendo Umodzi
Njira Zotambasula Hamstring
Kutambasula ntchafu imodzi
Bodyweight Hamstring Stretch
Atakhala Hamstring ndi Kutambasula Njala.