COUCH STRETCH
Ukunwebeka kombhede akuwona umncintiswano wokucindezela izinqe zakho odongeni, kodwa ukuma okwelula kancane kancane i-rectus femoris nengaphambili le-hip joint ngenkathi ugcina i-pelvis iseduze nokungathathi hlangothi.
Indawo yedolo eliyingxenye yedolo elinedolo elingemuva eduze kodonga noma ibhentshi futhi izinyawo eziphakanyisiwe kudala kokubili ukugoba kwamadolo nokunwetshwa kwe-hip, kuhlinzeka ukwelula okuqinile ku-rectus femoris nangaphambili kwe-hip joint. Uma ubeka amadolo akho eduze kakhulu nodonga futhi utshekisa umhlane wakho, indawo ehlosiwe izoba mnyama, nakuba ububanzi bungase bubonakale bukhulu. Qala endaweni yokuhlehla amadolo akho kude nodonga futhi uqinise ama-glute akho angemuva ukuze ulawule indawo yakho ye-pelvic.
- Imisipha eyinhloko
- Rectus femoris · Iliopsoas muscle
- Imisipha esekelayo
- imisipha ye-sartorius, i-tensor fascia latae, isisu, imisipha ye-gluteal
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukunwetshwa kwe-hip yedolo/ukugoba amadolo
Ingabe kufanele ngibeke amadolo ami odongeni?
Cha. Ngisho noma uyibeka kude nodonga, usazothola ukwelula okwanele uma ukuqondanisa kwakho kwe-pelvic kuhle. Lungisa ibanga ngokuya ngokunethezeka kwakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala indawo yokuqina okuphansi ngamaphedi amadolo
Beka iphedi eliwugqinsi ngaphambi kodonga noma ibhentshi. Beka idolo lakho elingemuva ibanga elingamasentimitha angama-20 kuya ku-40 ukusuka odongeni bese ubeka ingaphezulu lonyawo lwakho endaweni yokusekela.
- 2
Qondanisa unyawo lwangaphambili kanye ne-pelvis ngaphambili
Beka unyawo lwakho lwangaphambili kude ngokwanele ukuze izinqe zakho zime kahle. Qinisekisa ukuthi womabili amathambo e-pelvic abheke phambili futhi umzimba wakho awunciki ohlangothini olulodwa.
- 3
Ukukhiya i-pelvis ngama-glute angemuva
Qinisa ama-glute emilenze yakho yangemuva, uzizwe sengathi udonsa umsila wakho phansi naphansi. Yehlisa izimbambo zakho ezingezansi futhi ungawugodli umhlane wakho ongezansi.
- 4
Gcina i-torso yakho iqondile futhi ithambile
Phakamisa i-torso yakho phezulu ngangokunokwenzeka ngaphandle kokushintsha indawo yakho ye-pelvic. Phefumula imizuzwana engu-20 ukuya kwangu-45 ngokucindezela okubanzi phambi kwamathanga nangaphambili kwamalunga e-hip, bese uyadedela kancane.
PELVIS FIRST
Ukutsheka kwe-pelvic ngemuva kanye nokufinyela kwe-gluteal kwandisa ingaphambili lama-hips esikhundleni somhlane ongezansi.
Ukuphakamisa izimbambo zakho nokutshekisa umhlane wakho ongezansi kubangela ukuthi i-pelvis yakho ibheke phambili, kunciphisa ukunwetshwa kwenyonga. Exhale futhi uqinise ama-glute akho angemuva.
Ngisho noma ungeke ukwazi ukwenza i-torso yakho ime mpo ngokuphelele, kwanele uma i-pelvis yakho izinzile futhi ungayizwa indawo okuqondiswe kuyo.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Yehlisa izimbambo zakho futhi uqinise izinqe zakho.”
ADJUST THE DISTANCE
Ibanga phakathi kodonga namadolo iyithuluzi elilula lokulawula amandla
Lapho amadolo akho esondela odongeni, idolo liyagoba futhi kuqina ukungezwani kwe-rectus femoris. Ungaqali.
Uma uhlangabezana nengcindezi phambi kwamaqakala noma emadolweni akho, yehlisa ukuphakama kwebhentshi, ukhuphule ama-padding, noma ubeke kabusha izinyawo zakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Tshekisa ukhalo bese uphakamisa i-torso
- Lokho okubonayo
- Izimbambo ziyaphakanyiswa futhi ingcindezi izwakala ngemuva, kodwa ukushuba ngaphambi kwamathanga kuyancipha.
- Imbangela engaba khona
- Ukuma okuqondile okubekwe phambili phezu kwebanga le-hip.
- Indlela yokulungisa
- Hambisa i-torso yakho phambili kancane, awukhiphe bese uphinde ukhiye i-pelvis yakho nge-glutes yakho kanye nesisu.
Amadolo ancike odongeni kusukela ekuqaleni
- Lokho okubonayo
- Ingcindezi eqinile yenziwa ngaphambili kwamadolo nasemaqakaleni, okwenza kube nzima ukugcina ukuma.
- Imbangela engaba khona
- Iqale ngokuguquguquka okukhulu kwamadolo.
- Indlela yokulungisa
- Susa amadolo akho kude nodonga bese ubuyela ebhentshini eliphansi noma indawo yezinyawo zaphansi.
I-pelvis izungeziswe emaceleni
- Lokho okubonayo
- Umzimba usonteka ubheke ezinyaweni zangaphambili bese i-pelvis yomlenze wangemuva ivulekela ngaphandle.
- Imbangela engaba khona
- Kusetshenziswe ukuzungezisa i-pelvic ukugwema ukugetshengwa.
- Indlela yokulungisa
- Nweba ukuma kwakho kancane futhi unciphise ububanzi ngawo womabili amathambo e-pelvic ngaphambili.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukunwebeka kwe-hip flexor yedolo
Beka unyawo lwakho lwangemuva phansi futhi ufunde ukuma kwe-pelvic.
I-Low Bench Couch Stretch
Yehlisa izidingo zokugoba amadolo.
Umbhede unwebeka kude nodonga
Khulisa isikhathi nge-pelvis ezinzile.
Umbhede welula eduze nodonga
Khulisa ububanzi kancane kancane kuphela lapho amadolo akho ekhululekile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ungasebenzisa amasekhondi angu-15-30 ukuzifudumeza okufushane, noma amasekhondi angu-30-60 ngeseshini ehlukile yokuguquguquka. Gcina ingcindezi ebanzi evumela ukuphefumula kunobuhlungu obunamandla.
Isikhathi
20–60 imizuzwana lilinye
3 kuya ku-6 ukuphefumula okunethezekile
Isethi
1–3 imisa ngayinye
Isebenza kwesokunxele nakwesokudla
Imvamisa
3-7 izikhathi ngeviki
Lungisa ngokuya ngempendulo yamadolo
- Njengoba ugcina ukuphefumula nokuqondisa kwe-pelvic, hambisa kancane amadolo akho odongeni.
- Uma ubhekana nokucindezeleka komhlane, ubuhlungu bedolo, noma ukuba ndikindiki ezinyaweni zakho, nciphisa ngokushesha ibanga nesikhathi.
- Gcina ukuqina okunwebekayo ku-tension ebanzi ka-5 kuye ku-7 kokungu-10.
Imibuzo evame ukubuzwa
Ingabe kujwayelekile ukuzwa ukuqina emhlane wakho ongezansi?
Ithagethi ingaphambili kwethanga nangaphambili kwe-hip joint. Uma umhlane wakho ophansi uqinile, yehlisa izimbambo zakho, qinisa i-glutes yakho, bese ubeka i-torso yakho phambili kancane.
Ngingakwenza isikhathi eside ngaphambi kokuzivocavoca?
Ngaphambi kokuzivocavoca, kungcono ukuyigcina imfushane futhi uyihlanganise nokunyakaza okunamandla. Beka izinto ezimile ezinde ngemva kokujima kwakho noma kuseshini ehlukile.
