E matla ebile e fetoha le maemo: Boikoetliso ba Basali ba Hamstring

Litaba

• Hobaneng ha Hamstrings tsa hau li le bohlokoa
• Ho bolaoa
• Borokho ba leoto le le leng
• Li-squats tsa mabokose
• Lefu le le leng le bolailoeng
• Ho Thetsa Maoto a Leoto
• Sumo Deadlift
• Tsela
• 3 HIIT e Tsamaea ho Matlafatsa Likarolo

Mesifa e meraro e matla e theohang ka morao ho serope ke semitendinosus, semimembranosus le bicep femoris. Hammoho, mesifa ena e tsejoa e le li-hamstrings tsa hau.

Hamstring e ikarabella bakeng sa ts'ebetso e nepahetseng ea lengole, 'me e sebelisoa bophelo bohle ba hau ba letsatsi le letsatsi ka metsamao e joalo ka ho tsamaea, ho thella le ho nyoloha litepisi. Hore na o ntse o le mafolofolo hona joale mme o batla ho ntlafatsa matla, kapa haeba o sa tsoa ikoetlisa mme o batla ho phahamisa molumo, mehato ena ea hamstring e tla o qala.

Hobaneng ha Hamstrings tsa hau li le bohlokoa

O mong oa mesebetsi e meholo ea lihlaha ke ho khumama ka lengole, ka hona ha ho makatse hore marapo a fokolang ke e 'ngoe ea lisosa tse kholo tsa likotsi tsa lengole. Ho ea ka American Academy of Orthopedic Surgeons, basali ba na le menyetla e fetang ea makhetlo a mabeli ho isa ho a 10 ea ho boloka kotsi ea lengole la lengole, joalo ka ho lla ha anterior cruciate ligament (ACL), ho feta banna.

Lebaka le leng ke hobane basali ba tloaetse ho ba le mesifa e matla ka pele ho serope (quadriceps) ho feta mesifa e ka morao ea mesifa. Ho se leka-lekane hona ho ka baka kotsi. Li-hamstrings tse fokolang li ka lebisa boemong bo tsejoang e le semathi sa semathi (patellofemoral pain syndrome). Boemo bona bo utloisang bohloko ke ts'enyo e tloaelehileng ka ho fetesisa e bakang ho ruruha le bohloko ho potoloha kneecap.

Ha e le hantle, 'mele oa hao ke sistimi e hoketsoeng ka tsela e rarahaneng. Matšoao a fokolang a mesifa a ama haholo ho feta mangole le letheka feela. Maqhubu a fokolang a bile a hokahantsoe le ntho e ngoe le e ngoe ho tloha boemong bo bobe ba mmele ho isa ho bohloko ba mokokotlo. 'Mele o leka-lekaneng hantle o kenyelletsang marata a matla ho bolela hore o ka matha ka lebelo, oa tlola holimo mme oa phatloha joalo ka ho qhomela. Kapa lelekisa ngoana oa hau feela ntle le ho bobola!

Ha ho sa boleloa, li-hamstrings tse matla li etsa maoto a khahlehang. Meqathatso e koetlisitsoeng hantle e shebahala e le boreleli ebile e le bosootho ka marikhoe a makhethe, mose o mosehla, kapa sutu e hlatsoang setaele!

Ho rua molemo haholo mesebetsing ea hau ea hamstring, o tla batla ho ikoetlisa ka mefuta e fapaneng ea ho tsamaea. Mefuta e meng ea mesifa ea maoto e tsoa lethekeng, 'me e meng e tsoa mangoleng. Se ke oa etsa motsamao o le mong khafetsa. Ho koetlisa mokokotlo ka mekhoa e fapaneng ho tla fumana litholoana tse ntle, kapele.

Ho bolaoa

1. Ema le maoto a hao ka bophara ba letheka. Tšoara tšepe ka pel'a lirope tsa hao ka matsoho a otlolohileng.


2. Itšetleha pele thekeng 'me u khomarele' mele oa hao kantle ha u ntse u otlolletse mokokotlo ka ho otloloha.


3. Ka ho khumama hanyenyane mangoleng a hau, tlisa barbell fatše.


4. Hang ha barbell e fihla moo mangole a khumameng, kapa 'mele oa hau o ts'oanang le fatše, sebelisa letheka ho khutlela morao sebakeng se emeng.


5. Etsa lihlopha tse 2 kapa tse 3 tsa ho pheta-pheta tse 10 ho isa ho tse 15.

Borokho ba leoto le le leng

1. Robala fatše 'me u behe serethe sa leoto le le leng moeling oa benche e le hore leoto la hao le thelle ka bophara ho feta likhato tse 90 tsa degree.


2. Eketsa leoto le leng holimo. Phunya serethe bencheng 'me u phahamise letheka fatše.


3. Theola letheka bakeng sa rep e le 'ngoe.


4. Etsa lihlopha tse 2 kapa tse 3 tsa ho pheta-pheta tse 10 ho isa ho tse 15 ka lehlakoreng le leng.

E tsoetse pele: O ka etsa hore motsamao ona o be thata ka ho beha terata kapa sekotlolo se lekantsoeng lethekeng.

Li-squats tsa mabokose

1. Ema ka pel'a benche, setulo, kapa lebokose le bolelele ba lisenthimithara tse 16 ho isa ho 25.


2. Ema o shebile hole le lebokose ka mokhoa o pharalletseng hanyane mme menoana ea hau e supa hanyane.


3. Ho tšoara tšepe e lekantsoeng ka pel'a sefuba le ho boloka mokokotlo oa hau o tiile, theohela ka tlung ho fihlela mokokotlo oa hau o ama bokaholimo. Khutlela ho emeng. Se ke oa lumella mangole a hau ho feta menoaneng ea maoto.


4. Squat se le seng ke rep. Etsa makhetlo a 10 ho isa ho a 15 makhetlo a 2 kapa a mararo.

Lefu le le leng le bolailoeng

Ha u ntse u tsamaea, hopola ho boloka mokokotlo oa hao o otlolohile mme o potoloha ho tloha lethekeng.

1. U tšoere barbell kapa kettlebell ka letsohong le le leng, itšetleha ka letheka, ka nako e le 'ngoe u otlolle leoto le fapaneng ka morao.


2. Boloka mokokotlo oa hao o otlolohile 'me u theole' mele oa hau ho fihlela leoto la hau le tšoana le fatše. Haeba teka-tekano e le bothata u ka boloka monoana oa leoto la hao la morao o ama fatše habobebe.


3. Khutlela ho emeng.


4. Etsa lihlopha tse 2 kapa tse 3 tsa ho pheta-pheta tse 10 ho isa ho tse 15 ka lehlakoreng le leng.

Ho Thetsa Maoto a Leoto

Tsamaiso ena e sebelisang mochini e sebetsa haholo hobane e arola hamstring ka botlalo. Ha u phethela mohato ona, etsa bonnete ba hore u tsepamisitse maikutlo ho laoleng motsamao mme u tsamaee butle ka hohle kamoo ho ka khonehang, kaha ha u batle ho sebelisa inertia ho tsamaisa litekanyo ha u ntse u kobeha maoto a hau haufi le morao.

Sumo Deadlift

1. Ts'ebetso ena ea ho bolaea e nka khatello mokokotlong oa hau o ka tlase ka ho beha maoto a hau hole. Qala ka ho nka boemo bo pharalletseng.


2. Inama fatše 'me u tšoare bareng (boloka matsoho a hau ka kotloloho ka tlasa mahetla a hao mme maoto a hau a lokela ho ba sephara, eseng ho ts'oara).


3. Ha u khumama, u ntša molamu ha u ntse u phahama, u khanna ka maoto. Itšoare morao hanyane ha o tlisa matsoho le barbell boemong ba letheka.


4. Khefutsa, ebe butle-butle o khutlisetsa tšepe fatše ka ho inama lethekeng.

Tsela

Hore na o semathi se batlang ho ntlafatsa boikoetliso ba hau, kapa u batla feela maoto a otlolohileng, a matla, boitlhakiso bona bo matla bo tla u thusa ho theola le ho otlolla mesifa ea hau. Matšoao a etsang hamstring ea hau ke karolo ea bohlokoa ea ts'ebetso ea lengole le leoto. Ntlafatsa matla le ho tenyetseha ha sehlopha seo sa mesifa 'me u tla be u le tseleng ea ho ikoetlisa ka kakaretso.

Mme he, ho ba le maoto a matle ha ho utloise bohloko!

3 HIIT e Tsamaea ho Matlafatsa Likarolo