Kuyimirira Hamstring ndi Ng'ombe Yotambasula ndi Starp

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Ukuxhumana kwe Kuyimirira Hamstring ndi Ng'ombe Yotambasula ndi Starp

The Standing Hamstring ndi Calf Stretch with Strap ndi masewera olimbitsa thupi othandiza kwambiri kuti athe kusinthasintha komanso mphamvu m'munsi mwa thupi, makamaka kulunjika ku hamstrings ndi ana a ng'ombe. Ndi masewera olimbitsa thupi abwino kwa othamanga, othamanga, ndi anthu omwe akufuna kupititsa patsogolo kayendedwe ka thupi lawo kapena akuchira kuvulala kwa mwendo. Kuchita masewera olimbitsa thupi kungathandize kuchepetsa kulimba kwa minofu, kuwongolera kaimidwe, komanso kupititsa patsogolo ntchito zonse zolimbitsa thupi, zomwe zimapangitsa kukhala kofunikira kuwonjezera pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Hamstring ndi Ng'ombe Yotambasula ndi Starp

• Kwezani mwendo wanu wakumanja pang'onopang'ono patsogolo panu, bondo lanu likhale lopindika pang'ono ndipo phazi lanu limakhala lopindika, kwinaku mukukoka lamba kwa inu kuti mupangitse kupsinjika.
• Sungani malowa ndikukoka lamba pang'onopang'ono kuti mukweze mwendo wanu pamwamba, kutambasula hamstring yanu. Gwirani izi kwa masekondi pafupifupi 30.
• Tsitsani mwendo wanu ndikuutambasulira kumbuyo kwanu, sungani bondo lanu molunjika ndikukoka lamba kuti muyambitsenso kupsinjika, nthawi ino mukutambasula ng'ombe yanu.
• Gwirani izi kwa masekondi ena 30, kenaka mutulutse ndikusintha mwendo wina. Bwerezani zolimbitsa thupi pamiyendo yonse pafupifupi 3-5 mozungulira.

Izinto zokwenza Kuyimirira Hamstring ndi Ng'ombe Yotambasula ndi Starp

• Gwiritsani Ntchito Lamba Molondola: Mangani lamba mozungulira phazi lanu, ndipo gwirani malekezero a lambawo m'dzanja lililonse. Pewani kukoka lamba mwamphamvu kwambiri chifukwa imatha kusokoneza minofu yanu ya m'mimba ndi ya ng'ombe. M'malo mwake, kukoka lamba pang'onopang'ono kuti muthandize kukweza mwendo wanu ndi kutambasula minofu yanu.
• Pitirizani Kulamulira: Cholakwika chofala ndikulola kuti chingwe chizilamulira kayendetsedwe kake. Onetsetsani kuti ndiwe amene mumayang'anira chingwe ndi kutambasula. Musalole lamba kukokera mwendo wanu pamwamba kuposa womasuka.
• Kupuma: Kumbukirani kupuma pang'onopang'ono panthawi yonseyi. Kugwira mpweya wanu kungayambitse kupsinjika m'thupi lanu, kupangitsa kuti kutambasula kusakhale kothandiza.
• Kupita Pang'onopang'ono: Osakukakamiza

Kuyimirira Hamstring ndi Ng'ombe Yotambasula ndi Starp Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira Hamstring ndi Ng'ombe Yotambasula ndi Starp?

Inde, oyamba kumene angathe kuchita Standing Hamstring ndi Ng'ombe Yotambasula ndi masewera olimbitsa thupi. Ndi njira yabwino yowonjezerera kusinthasintha ndikuwongolera zoyenda. Komabe, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuwonetsetsa kuti akuchita masewera olimbitsa thupi moyenera kuti asavulale. Iwo sayenera kukankhira okha mpaka pamene ululu, koma pang'ono kusapeza. Ngati n'kotheka, nthawi zonse ndi bwino kuti oyamba kumene kuchita masewera olimbitsa thupi atsopano moyang'aniridwa ndi akatswiri ophunzitsidwa bwino, monga chipatala kapena mphunzitsi waumwini.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Hamstring ndi Ng'ombe Yotambasula ndi Starp?

• Kugona Pansi Hamstring ndi Ng'ombe Yotambasula ndi Lamba: Kusinthaku kumaphatikizapo kugona chagada chagada pa ma yoga, kukweza mwendo umodzi mmwamba ndikumangirira lamba mozungulira phazi lanu, kenako pang'onopang'ono kukoka lambayo kuti mutambasule hamstring ndi mwana wa ng'ombe.
• Half-Kneeling Hamstring ndi Ng'ombe Yotambasula ndi Lamba: Mu kusiyana kumeneku, mumagwada pa bondo limodzi ndi phazi lina patsogolo panu, mumangire lamba mozungulira phazi la mwendo wanu wakutsogolo ndikukokerani lambayo kuti mutambasule chingwe chanu ndi mwana wa ng'ombe.
• Supine Hamstring ndi Ng'ombe Yotambasula ndi Lamba: Kusiyanaku kuli kofanana ndi njira yogona pansi, koma ndi mwendo wanu wina wopindika pa bondo ndi phazi lanu pansi, lomwe lingathe.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira Hamstring ndi Ng'ombe Yotambasula ndi Starp?

• Galu Wotsika: Yoga iyi imathandiza kwambiri chifukwa sikuti imangotambasula minyewa ndi ana a ng'ombe komanso imalimbitsa kumtunda kwa thupi ndikuwongolera kusinthasintha kwathunthu. Kuyimirira kwa hamstring ndi kutambasula kwa ng'ombe kungathandize kukonzekera minofu yanu kuti ikhale yovuta kwambiri.
• Ng'ombe Imautsa: Ntchitoyi ikukwaniritsa Kuyimirira Kwa Hamstring ndi Kutambasula Kwa Ng'ombe ndi Lamba polimbitsa ana a ng'ombe. Ngakhale kutambasula kumathandizira kusinthasintha komanso kuchepetsa kupsinjika, kukweza kwa ng'ombe kumatha kupanga minofu mu ana a ng'ombe, zomwe zimatha kupititsa patsogolo kuyenda kwanu ndikuletsa kuvulala.