BAND EXTERNAL ROTATION
Ukuzivocavoca okubalulekile kokulungisa ukuqinisa i-rotator cuff nokuqinisekisa ukuzinza kwamalunga ehlombe usebenzisa ibhande lokumelana.
Vikela umkhawulo owodwa webhendi yokumelana esigxotsheni noma uyibambe ngezandla zombili. Beka izindololwane zakho ezinhlangothini zakho bese uzigoba ku-90 degrees. Qala ngamahlombe akho phansi futhi isifuba siqonde. Khipha umoya bese uvule kancane izandla zakho uziphumele ngaphandle, ugcine izindololwane zakho zisemaceleni akho. Izwa inkontileka ye-rotator cuff phezulu futhi kancane, ngokulawulwa ubuyele endaweni yokuqala.
- Imisipha eyinhloko
- Infraspinatus · Teres Minor (I-Rotator Cuff)
- Imisipha esekelayo
- I-Deltoid Yasemuva · Ama-Rhomboids
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuzungezisa Kwangaphandle Kwamahlombe
Ngingakwazi ukusebenzisa ama-dumbbells?
Uma usebenzisa ama-dumbbell ngenkathi umile, ukumelana okufanele akusetshenziswa ku-cuff ejikelezayo ngenxa yesiqondiso samandla adonsela phansi. Kufanele kwenziwe ngokusebenzisa amabhande noma izintambo noma ngenkathi ilele ngohlangothi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isimo esilungile
Bamba ibhande bese ugoba izindololwane zakho zibe ama-degree angu-90. Gcina izindololwane zakho zicindezelwe emaceleni akho futhi uzinzise amahlombe akho.
- 2
Jikelezisa ubheke ngaphandle
Usebenzisa izindololwane zakho njenge-eksisi, vula kancane izandla zakho uzibheke ngaphandle. Gxila ekukhuthazeni ekujuleni kwehlombe.
- 3
I-Apex Contraction
Yima kancane njengoba uzwa i-cuff yakho ye-rotator iqina lapho ukunyakaza okugcwele.
- 4
Buyela kancane
Melana nokunwebeka kwebhendi bese ubuyela kancane endaweni yokuqala. Ungaphumuli.
ROTATOR CUFF STABILITY
Umvikeli wehlombe, i-rotator cuff
I-Rotator cuff iyimisipha emincane emine ezungeze isihlanganisi sehlombe futhi idlala indima ebalulekile ekugcineni ukuqina kwehlombe. Ukujikeleza kwangaphandle kwebhendi kuqondise ngokuqondile imisipha emincane ye-infraspinatus kanye ne-teres, ivimbela amahlombe ukuthi aqhubekele phambili futhi avikele isikhala ngaphakathi kwesihlanganisi.
Uma i-cuff ejikelezayo ibuthakathaka uma iqhathaniswa nemisipha yangaphandle eqinile (i-deltoids), ingozi ye-shoulder impingement syndrome noma ukukhala kwe-rotator cuff iyanda. Ngakho-ke, ukuwenza njengendlela yokufudumala ngaphambi kokuzivocavoca kanzima noma ukukufaka njengendlela yokuqinisa ehlukile kubaluleke kakhulu empilweni yehlombe yesikhathi eside.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina Ukuzungezisa Kwangaphandle Kwebhendi kuphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-infraspinatus · teres minor (i-rotator cuff) ikhiqiza ukunyakaza ngenkathi i-deltoid yangemuva · ama-rhomboids asekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya kokugcina.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa Ukuzungezisa Kwangaphandle Kwebhendi kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izindololwane kude nomzimba
- Lokho okubonayo
- Ukunyakaza kwendololwane isuka eceleni lapho isandla sivulwa.
- Imbangela engaba khona
- Ukubandakanyeka kwemisipha ye-Deltoid kuyanda futhi ukuhlukaniswa kwe-rotator cuff kwehluleka.
- Indlela yokulungisa
- Gcina izindololwane zakho ziqine emaceleni akho noma ubeke ithawula phakathi kwazo ukuze zingawi.
Ukujikeleza kwe-torso
- Lokho okubonayo
- Isimo lapho i-torso yonke iphendulwa ukuze uvule izandla.
- Imbangela engaba khona
- Ukuntuleka kwamandla e-cuff ejikelezayo noma ukumelana nebhendi okweqile.
- Indlela yokulungisa
- Gcina umgogodla wakho ukhiyiwe futhi usebenzise ukuzungezisa ngokuhlanganyela kwehlombe kuphela. Sincoma ukwehlisa ukushuba kwebhendi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuzungeza Kwangaphandle kwe-Dumbbell Eceleni
Lala ngohlangothi lwakho futhi usebenzise ama-dumbbell ukuze umelane namandla adonsela phansi futhi uqinise i-rotator cuff yakho.
90/90 ibhendi yokuzungezisa kwangaphandle
Yenza ukuzungezisa kwangaphandle izingalo eziphakamisele amadigri angu-90 eceleni ukuze uqeqeshe ukuzinza eduze nezimo zemidlalo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukuzungezisa kwangaphandle okunebhandeshi umshwalense wakho wokuqeqeshwa kwehlombe okungenakulimala. Cacisa ngesethi ngayinye.
Imvamisa
3-4 izikhathi ngeviki noma ngesikhathi sokufudumala ngakunye
Sincoma kakhulu ukwenza amasethi angu-1-2 njengendlela yokufudumala ngaphambi kokuzivocavoca kwehlombe.
Ivolumu
2~3 amasethi, 15~20 izikhathi
Lona umsipha odinga ukubekezela, ngakho-ke uwenze ngomfutho ophansi kanye nokuphindaphinda okuphezulu.
- Gcina isihlakala sibambe ibhande lingathathi hlangothi ukuze ungaligobi.
- Yenza ukunyakaza kancane kakhulu ukuze uzwe ukukhuthazwa.
- Okuyisisekelo ukuqondisa isifuba sakho futhi ugcine ukuma okuhle.
Imibuzo evame ukubuzwa
Ngicabanga ukuthi ibhendi ibuthaka kakhulu.
Ikhafu elijikelezayo liyisisipha esincane kakhulu. Ukuzihlukanisa okulungile kanye nenani lokuphindaphinda kubaluleke kakhulu kunokumelana okuqinile.
