Tsela ea ho Tšoara le ho Thibela Hamstrings e Tight

Litaba

• E otloloha ho lokolla maqhubu a thata
• Ho bua leshano khoele ea khoele I
• Ho bua leshano hamstring otlolla II
• Ke lutse ke otlolohile hamstring I
• Ke lutse hamstring stretch II
• E eme hamstring
• Yoga
• Ntja e theohelang
• Katleho ea Triangle
• Meqathatso ea foam
• Phekolo ea ho silila
• Phekolo ea 'mele
• Thibelo
• U tla bona ngaka ea hau neng
• Tsa Tsau-tsau
• Mehloli ea lingoloa

Kakaretso

Hamstring ke sehlopha sa mesifa e meraro e nyolohang ka morao ho serope sa hau. Lipapali tse kenyelletsang ho sisinyeha ho hoholo kapa ho emisa-le-ho qala, joalo ka bolo ea maoto le tenese, li ka baka ho thatafala mesamong ea hau. Ho joalo le ka mesebetsi e kang ho tants'a le ho matha.

Ho boloka mesifa ena e lokolohile ho bohlokoa. Meqathatso e thata e ka ba bonolo ho khatello kapa ho taboha. Hape ho na le phapang lipakeng tsa ho tiisa le ho lemala. Haeba u utloa bohloko mokokotlong, ho molemo ho bona ngaka pele u leka ho phekola kotsi ea hau lapeng.

Ho na le boitlhakiso le litokollo tse 'maloa tseo u ka li etsang ho thusa ho boloka maqhubu a hau a khoehla. Ke mohopolo o motle ho futhumatsa mesifa ea hau pele o ikotlolla. Leka ho tsamaea kapa ho etsa lintho tse ling hore mesifa ea hau e futhumale.

Le ka mohla u se ke ua otlolla ha u ntse u opeloa kapa u leka ho qobella ho otlolla. Phefumoloha ka tloaelo ha u ntse u ikoetlisa. Leka ho kenyelletsa hamstring e otlollang kemisong ea hau bonyane matsatsi a mabeli kapa a mararo ka beke.

E otloloha ho lokolla maqhubu a thata

Ho otlolla ke e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho imolla likhoele tse thata. Li ka etsoa kae kapa kae mme li hloka lisebelisoa tse nyane kapa ha li hloke letho.

Ho bua leshano khoele ea khoele I

1. Robala fatshe mme mokokotlo wa hao o bataletse mme maoto a le fatshe, mangole a kobehile.
2. Butle-butle tlisa lengole la hao le letona sefubeng.
3. Eketsa leoto ha o ntse o khumama ka lengole. U kanna ua sebelisa marapo a yoga kapa thapo ho tebisa letsoho la hau, empa u se ke oa e hula ka thata.
4. Tšoara metsotsoana e 10 'me u sebetse ho fihlela metsotsoana e 30.

Pheta ka leoto le leng. Ebe u pheta karolo ena ka leoto le leng le le leng makhetlo a mabeli ho isa ho a mararo.

Ho bua leshano hamstring otlolla II

1. Robala fatshe mme mokokotlo wa hao o bataletse mme maoto a atolositswe ka botlalo. Bakeng sa katoloso ena, o tla batla ho ba haufi le sekhutlo sa lebota kapa monyako.
2. Phahamisa leoto la hao le letona, boloka lengole le kobehile hanyane, ebe o beha serethe sa hao leboteng.
3. Butle-butle leoto la hao le letona ho fihlela u ikutloa u otlolohile.
4. Tšoara metsotsoana e 10 'me u sebetse ho fihlela metsotsoana e 30.

Pheta ka leoto le leng. Ebe u pheta karolo ena ka leoto le leng le le leng makhetlo a 'maloa. Ha o ntse o fetoha le maemo haholoanyane, leka ho ikatametsa haufi le lebota bakeng sa ho otlolla ho tebileng.

Ke lutse ke otlolohile hamstring I

1. Lula fatše u le boemong ba serurubele.
2. Eketsa leoto la hau le letona ka lengole la hao le kobehile hanyane.
3. Ebe o khumamela lethekeng la hao ka leoto la hao le letona.
4. U ka ts'oara leoto la hau le ka tlase bakeng sa ts'ehetso, empa u se ke oa qobella ho otlolla.
5. Tšoara metsotsoana e 10 'me u sebetse ho fihlela metsotsoana e 30.

Pheta ka leoto le leng. Pheta katoloso ena ka leoto le leng le le leng makhetlo a mabeli ho isa ho a mararo ka kakaretso.

Ke lutse hamstring stretch II

1. Tšoara litulo tse peli 'me u li behe li shebane.
2. Lula setulong se le seng u otlolletse leoto la hao le letona holim'a setulo se seng.
3. Tlohela pele ho fihlela u ikutloa u otlolohile kahare ea hau.
4. Tšoara katoloso ena metsotsoana e 10 ebe u sebetsa ho fihlela metsotsoana e 30.

Pheta ka leoto la hau le letšehali hape le leoto le leng le le leng makhetlo a 'maloa.

E eme hamstring

1. Ema le mokokotlo oa hau maemong a sa nke lehlakore.
2. Ebe u beha leoto la hao le letona ka pel'a hao. Koba lengole la hao le letšehali hanyane.
3. Itšoare ka bonolo ha u ntse u beha matsoho leotong la hao le letona.
4. Etsa bonnete ba hore o boloka mokokotlo oa hao o otlolohile ho qoba ho tsoma leotong la hao.
5. Tšoara katoloso ena metsotsoana e 10 ebe u sebetsa ho fihlela metsotsoana e 30.

Pheta ka leoto le leng, hape ka maoto ka bobeli makhetlo a mabeli ho isa ho a mararo.

Yoga

Li-yoga tse otlolohileng li ka thusa ka likhoele tse thata. Haeba u ntse u kena sehlopheng, bolella tichere ea hau hore mesifa ea hau ea mesifa e tiile. Li kanna tsa ba le liphetoho tseo u ka li lekang kapa tse ka hlahisang tse itseng tse ka thusang.

Ntja e theohelang

1. Qala fatše ka matsoho le mangole. Ebe u phahamisa mangole 'me u romelle lesapo la hau la mohatla holimo.
2. Otlolla maoto butle butle. Likhoele tse thata li ka etsa hore bothata bona bo be thata, kahoo o ka etsa hore mangole a hao a kobehe hanyane. Etsa bonnete ba hore o boloka lesapo la mokokotlo le otlolohile.
3. Phefumoloha hanyane kapa u tšoare nakoana efe kapa efe eo morupeli oa hau au laelang eona.

Katleho ea Triangle

1. Qala maemong a emeng. Ebe u tsamaisa maoto a hau ka maoto a mararo ho isa ho a mane.
2. Finyella matsoho a hau haufi le lefatše ka liatla tsa hau li shebile fatše.
3. Tlosa leoto la hau le letona ho ea ka ho le letšehali 'me leoto le letšehali ho tsoa likhato tse 90. Boloka lirethe tsa hau li lumellane.
4. Butle-butle 'mele oa hao holim'a leoto la hao le letšehali' me u fihle letsoho la hao le letšehali fatše kapa sebaka sa yoga bakeng sa tšehetso. Otlolla letsoho la hao le letona ho ea siling.
5. Tšoara metsotsoana e 30 ho isa ho e 60, kapa ho sa tsotelehe hore na morupeli oa hau au tataisetsa nako e kae.
6. Pheta ka lehlakoreng le leng.

Meqathatso ea foam

Li-roller tsa foam li ka thusa ho otlolla le ho lokolla mesifa ea hau. Boholo ba li-gyms li na le li-roller rolara tseo u ka li sebelisang. Haeba u se setho sa boikoetliso, kapa ha boikoetliso ba hau bo se na li-roller tsa foam, nahana ka ho ithekela haeba u lula u e-na le mesifa e thata.

Ho hlahisa likhoele tsa hau:

1. Lula fatše le foam ea hau tlasa serope sa hau se letona. Leoto la hao le letšehali le ka lula fatše bakeng sa tšehetso.
2. Matsoho a hau a le kamorao ho uena, rola khoele ea hau ea mokokotlo, mokokotlo oohle oa serope sa hau, ho tloha tlase botoneng ba hao ho ea lengoleng la hao.
3. Tsepamisa maikutlo ho mesifa ea hau ea mpa nakong ea boikoetliso bona. Etsa hore mokokotlo oa hau o kopane 'me mokokotlo oa hao o otlolohe.
4. Tsoela pele ho thellela butle metsotsoana e 30 ho isa ho metsotso e 2 kaofela.

Pheta ka leoto le leng. Leka ho tsamaisa li-hamstrings tsa hau makhetlo a mararo ka beke.

Li-roller tsa foam li ka sebelisoa ho kokobetsa bohloko ba mokokotlo le ho lokolla mesifa e fapaneng 'meleng oa hau, ho kenyeletsoa glute, manamane le quads tsa hau.

Phekolo ea ho silila

Haeba u khetha ho se silille mesifa ea hao u le mong, nahana ka ho etsa kopano le setsebi sa tumello sa ho silila. Lingaka tsa ho silila li sebelisa matsoho ho laola mesifa le lisele tse ling tse bonolo 'meleng. Ho silila ho ka thusa nthong efe kapa efe ho tloha khatello ea maikutlo ho isa bohlokong ho ea ho tsitsipano ea mesifa.

Ngaka ea hau ea tlhokomelo ea mantlha e ka u thusa ho u fetisetsa ho setsebi, kapa u ka batla setsing sa database sa American Massage Therapy Association ho fumana lingaka sebakeng sa heno. Ho silila ho koaheloa tlasa merero e meng ea inshorense, empa eseng kaofela. Bitsa mofani oa hau pele o theha kopano ea hau.

Haeba linako tsa hau li sa koaheloa, liofisi tse ling li fana ka litheko tse thellang.

Phekolo ea 'mele

Phekolo ea 'mele (PT) e ka ba molemo ka ho fetisisa haeba li-hamstrings tsa hao li lula li le thata kapa li le thata. U kanna ua hloka kapa u se ke ua hloka phetisetso ho bona ngaka ea 'mele. Ho molemo ho botsa mofani oa inshorense pele o etsa tumellano ea kopano. U ka fumana lingaka tsa lehae haufi le uena ka ho batlisisa database tsa Mokhatlo oa Amerika oa Phekolo.

Ha u qala ho khethoa, setsebi sa hau sa 'mele se ka u botsa ka nalane ea hau ea bongaka le ka mesebetsi kapa lipapali tseo u ratang ho li etsa. Ba kanna ba etsa liteko ho lekola maqhubu a hau.

Setsebi sa hau sa 'mele se tla u tataisa ka litsela tse fapaneng, ho ikoetlisa le mekhoa e meng ea phekolo e tobileng litlhoko tsa hau ka bomong. Palo ea likopano tseo u li hlokang e tla latela lipheo tsa hau tse ikhethang. U tla lebelloa hape hore u kenye letsoho leo u ithutang lona kemisong ea hau ea letsatsi le letsatsi.

Thibelo

Ho na le lintho tse 'maloa tseo u ka li etsang ho emisa ho tiea pele e qala. U ka boela ua botsa ngaka ea hau bakeng sa boikoetliso bo ikhethileng bo ka thusang.

• Futhumala pele u kenella lipapaling tse fapaneng kapa mesebetsing e meng e matla. Bonyane metsotso e 10 ea ho tsamaea, ho matha habobebe, kapa li-calisthenics tse bonolo ho ka thusa ho thibela ho thatafala ha hamstring.
• Ho roka mesifa khafetsa pele le ka mor'a mesebetsi ea hau ho ka thusa ho thibela ho thatafala. Leka ho nka metsotso e meraro ho isa ho e mehlano pele le kamora lipapali kapa mesebetsi ea hau ho otlolla.
• Boloka 'mele oa hau o le matla ka kakaretso, eseng feela o ikhethang mesebetsing ea hau.
• Ja lijo tse matlafatsang, 'me u noe metsi a mangata ho etsa mafura le ho tlatsa mesifa ea hau.

U tla bona ngaka ea hau neng

Etsa kopano le ngaka ea hau haeba mesifa ea hau e lula e le thata ebile e le bohloko. Bohloko bo sa foleng e ka ba sesupo sa kotsi.

Matšoao a mang a ka supang kotsi ke:

• bohloko ba tšohanyetso, bo hlabang
• ho hlaha kapa ho tabola maikutlo
• ho ruruha kapa bonolo
• matetetso kapa mmala
• bofokoli ba mesifa

U ka khona ho sebetsana le khatello e bonolo lapeng u sebelisa RICE (phomolo, leqhoa, khatello le bophahamo) le ho kokobetsa bohloko ba li-over-the-counter (OTC). Haeba o sa khone ho nka mehato e fetang e mene ntle le ho utloa bohloko bo boholo, etsa kopano ea ho bona ngaka ea hau. Mathata a matla a ka kenyelletsa ho harola mesifa ka botlalo. Ba bang ba ka ba ba hloka ho buuoa.

Tsa Tsau-tsau

U se ke ua lumella likhoele tse tiileng hore li u liehise. Ka tlhokomelo e lerato e nyane le ho ikotlolla khafetsa khafetsa, o ka boloka mesifa ea hau e lokolohile mme e ikemiselitse ho nka khato.

Leka ho kenyelletsa likarolo tse fapaneng moetong oa hau makhetlo a mararo ka beke. Nolofalletsa otlolla bonolo.

Haeba u utloa bohloko kapa u na le lintho tse ling tse u tšoenyang, u se ke ua tsilatsila ho etsa kopano le ngaka ea hau.

Lifoto tsohle li fanoa ke 'mele o sebetsang. Kelello ea Pōpo.

Mehloli ea lingoloa

• Letlapa la foam. (ke). http://hpsm.ca/my-hpsm/exercise-tutorials/foam-roll-massage/
• Hamstring. (ke). https://my.clevelandclinic.org/health/articles/hamstring
• Ho otlolla hamstring. (ke). http://www.mayoclinic.org/hamstring-stretch/img-20006930
• Basebetsi ba Mayo Clinic. (2015). Kotsi ea Hamstring: Thibelo. http://www.mayoclinic.org/diseases-conditions/hamstring-injury/basics/prevention/con-20035144
• Basebetsi ba Mayo Clinic. (2017). Phekolo ea ho silila. http://www.mayoclinic.org/tests-procedures/massage-therapy/home/ovc-20170282
• Basebetsi ba Mayo Clinic. (2017). Pontšo ea li-slide: Tataiso ea litheko tsa mantlha. http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=3
• Karolo ea setsebi sa 'mele. (2016). http://www.apta.org/PTCareers/RoleofaPT/
• Ho ikoetlisa bakeng sa 'mele o tlase. (ke). https://wellness.ucr.edu/Stretches%20for%20Lower%20and%20Upper%20Body.pdf