Semimembranosus

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Semimembranosus

Zochita zolimbitsa thupi za Semimembranosus makamaka zimayang'ana gulu la minofu ya hamstring, kuthandizira kulimbikitsa ndi kuwongolera kumbuyo kwa ntchafu zanu ndikuwongolera mphamvu zam'munsi zonse. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, ndi aliyense amene akufuna kupititsa patsogolo mphamvu za miyendo yawo, kukhazikika, komanso kusinthasintha. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amathandizira kupewa kuvulala, kumapangitsa masewera olimbitsa thupi, komanso kumathandizira kukhala ndi chizolowezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Semimembranosus

• Yambani ndikugona chafufumimba pamphasa kapena pamalo abwino.
• Ikani manja anu pansi pansi pa mapewa anu, ndipo miyendo yanu ikhale yolunjika kumbuyo kwanu.
• Pang'onopang'ono pindani mawondo anu, kubweretsa zidendene zanu pafupi ndi momwe mungathere ndi ma glutes anu, kugwirizanitsa nyundo zanu.
• Gwirani malowa kwa masekondi angapo, kenaka muchepetse miyendo yanu pang'onopang'ono kubwerera kumalo oyambira.
• Bwerezaninso kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti chiuno chanu ndi kumtunda kwanu kusasunthike panthawi yonse yolimbitsa thupi.

Izinto zokwenza Semimembranosus

• Kutentha Moyenera: Nthawi zonse yambani ndi kutentha koyenera musanayambe masewera olimbitsa thupi. Izi zitha kuphatikiza masewera olimbitsa thupi opepuka a cardio monga kuthamanga kapena kupalasa njinga, kapena masewera olimbitsa thupi otambasula. Izi zidzathandiza kuonjezera kutuluka kwa magazi ku minofu ndi kuchepetsa chiopsezo cha kuvulala.
• Mawonekedwe Olondola: Mukamachita masewera olimbitsa thupi ngati ma deadlift, ma curls a hamstring, kapena ma squats, ndikofunikira kuti mukhale ndi mawonekedwe oyenera. Sungani msana wanu molunjika, gwirizanitsani pachimake, ndipo onetsetsani kuti mawondo anu nthawi zonse amagwirizana ndi mapazi anu. Mawonekedwe olakwika angayambitse kuvulala ndipo sangalunjika pa semimembranosus.
• Kupita Pang'onopang'ono: Osathamangira kukweza zolemera kapena kuchita ma reps ochulukirapo. Pang'onopang'ono onjezerani mphamvu zolimbitsa thupi zanu pamene mphamvu zanu zikukula. Kuyesera kuchita zambiri posachedwa

Semimembranosus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Semimembranosus?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana pa semimembranosus, yomwe ili m'gulu la minofu ya hamstring yomwe ili kumbuyo kwa ntchafu. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka kapena zolimbitsa thupi kuti asavulale. Zochita zolimbitsa thupi zina zoyenera ndi monga kupindika miyendo, kukweza miyendo, ndi mapapo. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Ngati simukutsimikiza, nthawi zonse ndi bwino kufunafuna upangiri kwa katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Semimembranosus?

• Mwa anthu ena, Semimembranosus ikhoza kukhala ndi tendon yowonjezera kapena yogawanika yoyika, yomwe ingasinthe ntchito yake.
• Pakhoza kukhala kusiyana kumene Semimembranosus ndi yochepa kapena yaying'ono kuposa nthawi zonse, zomwe zingakhudze mphamvu ndi kukhazikika kwa mawondo a mawondo.
• Minofu ya Semimembranosus nthawi zina imakhala kulibe, kusiyanasiyana kosowa koma kolembedwa m'thupi la munthu.
• Pakhoza kukhalanso kusintha komwe Semimembranosus ili ndi malo owonjezera, omwe amatha kukhudza kusuntha kwake ndi mphamvu zake.

Izinto zokufunda ezishisa ezivumelekile Semimembranosus?

• Miyendo ya Miyendo imapangitsa mphamvu ya minofu ya Semimembranosus mwa kudzipatula minofu ya hamstring, yomwe imaphatikizapo Semimembranosus, panthawi yopiringa, motero kumapangitsa kusinthasintha kwake ndi kupirira.
• Mapapu ndi opindulitsa kwa minofu ya Semimembranosus pamene imagwiritsa ntchito hamstrings, glutes, ndi quadriceps panthawi imodzi, kulimbikitsa chitukuko chokhazikika cha minofu ndi kugwirizana bwino kwa kayendetsedwe ka Semimembranosus.