Hangata likotsi tsa hamstring ha li bolele hore u na le li-hamstrings tse thata 'me u hloka ho otlolla ho feta. Maemong a mangata, hamstring e hulang ka letsoho e ka bonts'a li-flexible hip flexers le li- glint tse fokolang (mesifa e fokolang).
Ho etsa kemiso e khutšoanyane ea mekhoa ea ho itokisetsa ho tsamaea e nang le mekhoa e 'meli e bonolo ea ho ikoetlisa e ka' na ea e-ba sohle seo u se hlokang ho fokotsa menyetla ea ho lematsa hampe nakong ea lipapali. Mesebetsi ena e 'meli-e' ngoe ea li-flexible ea hip le e 'ngoe bakeng sa gliti-e ka ekeletsoa hangata ha u futhumetse.
Haeba u kopanela lipapaling tse hlokang ho matha, ho potlakela kapele kapa ho fetola tataiso, nahana ho etsa lipapali tsena tse peli karolo ea kemiso ea hau ea pele ea papali.
1 - Lumellana ka ho ferekana
Mokhoa o motlakase oa mahlaseli o ka thibela glyes, e etsang hore hamstrings e sebetse ka thata. Etsa ketsahalo ena pele ho nako ea ho ikoetlisa pele u ka thusa ho lelefatsa lisebelisoa tsa maqhubu, e leng se ba lumellang hore ba tsamaee ka tsela e feletseng e le hore mariti a ka etsa mosebetsi oa bona.
- Khutlela morao ka leoto la hau le letšehali ho kena sebakeng sa marulelo.
- Koka letheka ho fihlela u ikutloa u otlolohile ka pele ho lehare la hip flexor.
- Butle-butle 'mele oa hao o ka holimo ka letsohong le letona, ka letsoho la hao le letšehali ka mangole a hao a letona.
- Ho ikhethela: tšoara lesela le lenyenyane la meriana (joalokaha le tšoantšetsoa) ho eketsa 'mele oa' mele le mokokotlo oa mesifa.
- U tla ikutloa u ntse u eketseha ka lisebelisoa tsa hip tsa letheka le letšehali.
- Etsa lihlopha tse robeli ho isa ho tse 10 ka lehlakoreng le leng.
2 - Borokho bo khanyang
Lifahleho tse matla li thusa ho jara moroalo oa li-hamstrings, kahoo li ka 'na tsa se ke tsa senyeha. Borokho ba glute ke mokhoa o bonolo oa ho khanya marang-rang hore ba chese hantle ha ba ikoetlisa.
- Qala ka ho robala le mangole a koalehile 'me maoto a robala fatše.
- Tobella abs le glutes ea hau pele u tsamaea.
- Ka ho etsa tumellano ea litebello tsa hau, phahamisa letheka ebe u etsa mola o otlolohileng ho tloha mangole ho ea mahetleng.
- Tsepamisa maikutlo tabeng ea ho hatisa mariti.
- Tšoara sebaka sa metsotsoana e meraro ho isa ho e mehlano.
- Etsa likhahla tse robeli ho isa ho tse 10 ka phomolo e khutšoanyane pakeng tsa lifofane.