CLAMSHELL
I-Clamshell umsebenzi osebenzisa i-gluteus medius muscle ngokupakisha i-pelvis nokuvula kuphela i-hip joint engenhla, kunokuvula amadolo ngangokunokwenzeka.
Ungaqeqesha i-gluteus medius yakho kanye nama-rotator angaphandle we-hip ngomthwalo ophansi ngokulala ngohlangothi amadolo akho egobile, izinyawo zakho ndawonye, namadolo akho angaphezulu avulekile. Uma uphakamisa amadolo akho phezulu, i-pelvis yakho ihlehla futhi i-torso yakho iyajikeleza ukuze udale ububanzi. Beka izinqulu zombili ziqonde futhi uhambe kancane ebangeni elincane kuyilapho ugcina isikhala eduze nokhalo lwakho.
- Imisipha eyinhloko
- I-Gluteus medius, i-gluteus minimus
- Imisipha esekelayo
- I-Gluteus maximus, ama-rotator angaphandle e-hip ajulile, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuthunjwa kwenyonga elele eceleni/ukuzungezisa kwangaphandle
Kufanele ngiphakamise amadolo ami phezulu kangakanani?
Phakamisa kuphela ubude obuvimbela i-pelvis yakho ukuthi ingagingqiki ihlehle. Ibanga elincane lingase libe elivamile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukupakisha amahlombe nezinqe zibheke phezulu
Lala ngohlangothi, usekele ikhanda lakho, futhi udlulele womabili amathambo e-pelvic ukuze abheke phambili. Gobisa amadolo akho cishe ku-45 kuya ku-90 degrees bese ubeka izinyawo zakho ndawonye.
- 2
Ukuvikela isisu kanye nezinhlangothi ezingezansi
Gcina izinhlangothi zakho ezingezansi zinde ukuze umhlane wakho ophansi ungagxumeki phansi. Beka isandla sakho esingaphezulu enqulwini ukuze uzwe ukujikeleza.
- 3
Izinyawo ndawonye namadolo angenhla avulekile
Exhale futhi uvule idolo lakho elingaphezulu ubheke ophahleni. Gcina izithende zakho ndawonye futhi ume ngaphambi nje kokuba i-pelvis yakho ihlehle.
- 4
Bamba ukungezwani bese uvala kancane
Misa kancane isekhondi elingu-1 phezulu, bese wehlisa amadolo akho ngaphezu kwamasekhondi angu-2-3. Qala ukuphindaphinda okulandelayo ngaphambi kokuncika ngokugcwele edolweni lakho elingezansi.
STACK THE PELVIS
Ukuphakama kwedolo kuvunyelwe kuphela kuze kube yilapho i-pelvis igingqika iye emuva
Lapho i-pelvis engenhla iwa, ibukeka njengokunyakaza kwe-hip, kodwa empeleni, wonke umzimba uyazungeza. Vikela i-pelvis yakho ngezandla zakho futhi uzwe ushintsho.
Ukungezwani okuqhubekayo ohlangothini lwezinqe, ngisho noma kuyibanga elincane, kwanele.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Gcina izinyawo zakho zihlangene futhi izinqulu zakho zinqwabelene phezu kwesinye.”
BAND PLACEMENT
Beka ibhande ngenhla nje kwamadolo futhi usebenzise kuphela amandla agcina ukulungiswa kwe-pelvic.
Beka ibhande ethangeni elingezansi, hhayi ngqo phezu kwejoyinti yedolo. Uma iqine kakhulu, izinyawo zakho zizokwehla futhi i-pelvis yakho izohlehlela emuva.
Engeza ibhendi ekhanyayo ngemuva kokwenza okungenani izivivinyo ezilawulwayo eziyi-15 emzimbeni wakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Pelvis igingqika ihlehle
- Lokho okubonayo
- Inkinobho yesisu sakho kanye ne-pelvis engenhla kubheke ophahleni futhi amadolo akho aphakeme kakhulu.
- Imbangela engaba khona
- Ukuphakama kwamadolo okubekwe phambili ngaphezu kwebanga le-hip.
- Indlela yokulungisa
- Yehlisa ububanzi ngokubeka umhlane wakho eduze nodonga noma uqinise i-pelvis yakho ngezandla zakho.
Izinyawo ngokuhlukana
- Lokho okubonayo
- Unyawo olungaphezulu luphakanyiswa kanye nedolo, futhi wonke umlenze uyanyakaza.
- Imbangela engaba khona
- Yenza isinxephezelo ngokuthunjwa kwenyonga kunokuzungezisa kwangaphandle, noma ibhendi inamandla.
- Indlela yokulungisa
- Namathisela kancane isithende bese ususa ibhande ukuze ubuyele ebangeni elincane.
Uhlangothi lomhlane wakho luyakhathala kuqala
- Lokho okubonayo
- Ukungezwani kugxile emaceleni nasemhlane ophansi kune-gluteus medius.
- Imbangela engaba khona
- Vumela umlenze wakho wehle ubheke phansi noma uphakamise i-pelvis yakho okhalweni lwakho.
- Indlela yokulungisa
- Gcina izinhlangothi zakho zinde, goqa izinqe zakho, bese unyakazisa amadolo akho kancane.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Isometric Clamshell
Bamba imizuzwana eyi-10 kuye kwengama-20 phezulu kwebanga elincane.
I-clamshell engenalutho
Funda ukulungisa i-pelvic nokubuya kancane.
I-Mini Band Clamshell
Igcina ukuqondana futhi yengeza ukumelana.
I-clamshell eseceleni
Yenyusa izimfuno ze-torso ne-hip ndawonye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa njengendlela yokufudumala noma yokuvuselela, kodwa akuyona indawo ephelele yokuzivocavoca umzimba omkhulu ophansi. Sebenzisa indawo efanayo ye-pelvic kanye nobubanzi kuzo zombili izinhlangothi kwesokunxele nakwesokudla.
Bala
12–20 izikhathi ngayinye
Isekhondi elingu-1 eliphezulu, buyisela imizuzwana engu-2~3
Setha
2–4 imisa ngayinye
30–60 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
2–4 izikhathi ngeviki
Gcina Ikhwalithi Ngomthwalo Ophansi
- Uma ukuqina kwe-pelvic kanye nokuqina kwe-hip lateral kugciniwe, engeza amabhande.
- Uma ukujikeleza kwe-pelvic, ukuhlukana kwezinyawo, noma ukukhathala emuva kwenzeka, yehlisa ububanzi nokumelana.
- Beka phambili ukubuya kancane nokuma okuphezulu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Ngilibeka kuphi ibhendi?
Beka ethangeni ngenhla kwedolo, hhayi endaweni ehlangene yamadolo. Khetha amandla okukhanya angayinyakazisi i-pelvis yakho.
Kuthiwani uma uyizwa phambi kwezinqe zakho esikhundleni sezinhlangothi?
I-pelvis yakho ingase ibheke phambili noma izinqulu zakho zigobe kakhulu. Qondisa amadolo akho kancane bese ubeka izinqulu zakho zibe maphakathi.
