GLUTE BRIDGE
Ibhuloho le-Glute ukunyakaza okuqondisa i-hip joint ngenkathi igcina izimbambo ne-pelvis ndawonye kunokuphakamisela phezulu.
Ibhuloho le-Glute ukunyakaza okuyisisekelo lapho ubeka khona umhlane wakho phansi, ugobe amadolo akho, ucindezele izinyawo zakho phansi, futhi uqondise amalunga akho e-hip. Nakuba i-gluteus maximus nama-hamstrings ebandakanyeka ekwandisweni kwe-hip, awudingi ukugoba umgogodla wakho ophansi ukuze uphushe i-pelvis yakho phezulu. Yima ku-diagonal ekhululekile ukusuka emahlombe akho ukuya emadolweni akho, bese ubuyela ebangeni eliphansi lapho izimbambo zakho ziphakama noma umhlane wakho ophansi uqala ukugoba kuqala. Izifundo zomsebenzi wemisipha kumabhuloho esisindo somzimba zingaba nemiphumela ehlukene kuye ngokuma nendlela yokulinganisa, ngakho imiphumela yesikhathi eside ayikwazi ukunqunywa ngokusekelwe kuphela kumazinga omsebenzi wemisipha ethile. Imibandela yalo mhlahlandlela iwububanzi obungenabuhlungu, ukuzinza kokucindezela konyawo, nokulawulwa kwe-pelvic okuphindaphindiwe kunezinombolo.
- Imisipha eyinhloko
- Gluteus maximus
- Imisipha esekelayo
- Imisipha, i-erector spinae, iziqinisi zesisu
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Isandiso se-Hip
Ingabe kufanele ngiphakamise okhalweni lwami phezulu ngangokunokwenzeka ebhulohweni le-glute?
Cha. Umgomo ukunwetshwa kwe-hip, hhayi ukuphakama okuphezulu. Yima kububanzi obuyi-diagonal obukhululekile ngamahlombe akho, izinqulu, namadolo ngaphambi kokuba izimbambo zakho ziphakanyiswe noma umhlane wakho ophansi uqale ukugoba ngokuqhubekayo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lala ngomhlane endaweni eyisicaba, engasheleli.
Lala ngomhlane wakho kumata okuzivocavoca noma endaweni eyisicaba. Beka izingalo zakho ngokunethezeka eduze kwe-torso yakho, futhi ugcine ikhanda lakho nentamo isikhathi eside. Ungaphoqeleli isilevu sakho esifubeni sakho noma ucindezele intamo yakho phansi. Uma uzwa ukungakhululeki entanyeni nasemahlombe akho, lungisa ukuphakama kwekhanda lakho ngethawula elincanyana, kodwa qala uhlole ukuthi intamo yakho ayigobile ngokweqile.
- 2
Goba amadolo akho bese ubeka izinyawo zakho kububanzi be-hip.
Guqa amadolo akho ukuze wonke amathe ezinyawo zakho athinte phansi. Ungaluli kakhulu izinyawo zakho, ungabeki uhlangothi olulodwa phambili; gcina amadolo nezinzwani zakho zibheke ohlangothini olufanayo. Impela isikhala sonyawo olulodwa asilingani wonke umuntu. Kusukela endaweni yokuqala, thola ibanga lapho ungakwazi ukulawula amadolo akho kanye ne-pelvis ngaphandle kokuphakamisa izithende zakho ngisho noma uphakamisa i-pelvis yakho.
- 3
Beka izimbambo zakho phezu kwe-pelvis yakho bese uqinisa kancane isisu sakho.
Ngemva kokuhogela, qinisa kancane isisu sakho ukuze ingaphambili lezimbambo zakho lingaphakamisi kakhulu. Awudingi ukuwuphusha kanzima umhlane wakho ophansi ungene phansi uze ube flat ngokuphelele, kodwa futhi awufuni ukwelula umhlane wakho ongezansi ukuze uqale ngawo. Lungiselela i-torso yakho ukuze i-pelvis yakho nezimbambo zingasuki komunye nomunye.
- 4
Cindezela izinyawo zombili phansi bese uphakamisa i-pelvis ndawonye
Cindezela buthule izithende naphakathi kwezinyawo zombili uye phansi bese uphakamisa i-pelvis yakho. Kunokuba uphushe amadolo akho phambili noma uhlehlise ukhalo lwakho emuva, qondisa amalunga akho e-hip ngendlela esusa ama-hips akho ezinyaweni zakho. Uma ukucindezela konyawo lwakho lwesokunxele nesokudla kwehluka kakhulu noma amadolo akho ewela ngaphakathi, yehlisa ukuphakama nenani lokuphindaphinda futhi uqondise kabusha.
- 5
Yima ebangeni lapho amahlombe akho, i-pelvis, namadolo akhe umugqa we-diagonal ebushelelezi.
Cindezela kancane izinqulu zakho phezulu, kodwa ungaphakamisi izimbambo zakho noma ugobe umhlane wakho ukuze uye phezulu. Qinisekisa ukuthi kukhona cishe umugqa owodwa we-diagonal kusuka emahlombe akho kuya ezinqulwini nasemadolweni. Uma ama-hamstrings akho edonsa kanzima njenge-cramp noma ingcindezi emhlane wakho ophansi iyanda, zama ukusondeza izinyawo zakho kancane ezinqulwini zakho noma ukwehlisa ukuphakama, kodwa ungaqhubeki nobuhlungu.
- 6
Yehlisa kancane i-pelvis bese uyilungisa kabusha ngaphambi kokuphinda okulandelayo
Lapho wehla, ungawi kanyekanye, kodwa kancane ulethe i-pelvis yakho phansi. Ngaphambi kokuphindaphinda okulandelayo, qiniseka ukuthi izinyawo zakho ziphushelwe phakathi, amadolo akho abheke ohlangothini olufanayo, futhi izimbambo zakho zibuyele phezu kwezinqulu zakho. Lapho ijubane likhuphuka futhi umhlane wakho ophansi uyazamazama noma ulahlekelwa ingcindezi onyaweni olulodwa, qeda lokho bese wehlisa inani lokuphindaphinda noma ibanga kusethi elandelayo.
RIBS & PELVIS
Ukunyakaza kokuphakamisa i-pelvis nokugoba ukhalo akufani
Inhloso yebhuloho le-glute akukhona ukuthumela i-pelvis yakho phezulu ngangokunokwenzeka, kodwa ukuhambisa amandla ezinyawo zakho acindezela phansi ukuze anwebe inqulu. Uma izimbambo zakho ziphakanyiswa phambili naphezulu lapho uzama ukuqinisa i-glutes yakho phezulu futhi ijika le-back back yakho likhuphuka, kungenzeka ukuthi ubhekene ne-lumbar hyperextension kunokuba ukunyakaza kwe-hip. Uma kunjalo, beka i-pelvis kancane futhi uthole imigqa ediagonal yamahlombe, i-pelvis, namadolo futhi.
Izifundo ezihlola izivivinyo zokunwetshwa kwe-hip yesisindo somzimba zibonise ukuthi amanani okusebenza kwemisipha yokuhlukahluka kwebhuloho ayahluka kakhulu kuye ngokuma nezindlela zokufunda. Ngakho-ke asikwazi ukusho ukuthi 'ibhuloho eliphakeme' noma i-engeli ethile izosebenza kangcono kuwo wonke umuntu. Izinga eliwusizo kakhulu ukuthi ungakwazi yini ukugcina ubudlelwano phakathi kwezimbambo zakho ne-pelvis ngokuphindaphinda ngakunye futhi ukhiqize kabusha ububanzi obufanayo ngaphandle kokuphatheka kabi.
Iphuzu elibalulekile: Prakthiza I-Cue: "Gcina izimbambo zakho phansi bese uphusha izinqulu zakho kude naphansi."
FOOT PRESSURE
Ingcindezi evela kuyo yonke ingquza imisa womabili ama-pelvis
Ukubeka izinyawo zakho phansi akubangeli ngokuzenzakalelayo ukucindezela okulinganayo kuzo zombili izinyawo. Uma isithende esisodwa siphakanyiswa noma elinye idolo liphendulwa, i-pelvis ingase ijikeleze noma inyakaze. Ngaphambi kokuqala ukuphindaphinda, qiniseka ukuthi zombili izinzwane ezinkulu, izinzwane ezincane, nezithende zithinta phansi nokuthi izinyawo zakho azisheleli lapho ukhuphuka.
Uma izinyawo zakho ziqhelelene kakhulu, kungenza kube nzima ukuphakamisa i-pelvis yakho, kuyilapho uma zisondelene kakhulu, kungabangela ukungakhululeki phambi kwamadolo akho. Ibanga elilodwa aliyona impendulo. Uma ama-hamstring cramps noma ukuzamazama kwe-pelvic ohlangothini olulodwa kuphinda, lungisa indawo yonyawo lwakho kancane bese ukhetha indawo ezinzile phakathi kwebanga elingenabuhlungu.
Iphuzu elibalulekile: Amaphuzu okufanele uwahlole: Zombili izithende zihlala phansi, futhi amadolo agcina indlela efanayo neyesibili nozwane lwesithathu.
RANGE & PROGRESSION
Phinda ukuqondanisa okufanayo kunobude bese wengeza uguquko
Uma ukwazi ukugcina ukuphakama kwe-pelvic, ukucindezela konyawo, kanye nendawo yombambo ingashintshi ebhulohweni elinemilenze emibili, ungacabangela ukuhluka komlenze owodwa, ibhande, noma umthwalo wangaphandle. Kodwa-ke, ibhuloho elinomlenze owodwa lidinga ukulawula okukhulu kwe-hip ne-pelvis ngakolunye uhlangothi. Uma i-off-foot ithola phansi noma i-pelvis iwa futhi iphenduka, ukuguqulwa kusengase kusheshe kuneleveli yakho yamanje yokulawula.
Ocwaningweni, ukuhluka kwebhuloho elinomlenze owodwa kanye nebhendi kukwazile ukukhombisa ukusebenza kwemisipha ephakeme, kodwa izihloko, ukuma, nezimo zokulinganisa bezinomkhawulo. Ngakho-ke, ungasebenzisi lokhu njengesisekelo sesinyathelo esisheshayo. Kuphephe kakhudlwana ukugcina isivinini esifanayo kanye nobubanzi endaweni engenalutho yomzimba ngazo zombili izinyawo bese ukhuphula okukodwa kuphela kwenani lokuphindaphinda, isikhathi sokunakekela, noma ukulayisha ngesikhathi.
Iphuzu elibalulekile: Isimiso sokuqhubeka: Uma ububanzi bungazinzile, yehlisa ukuphakama, futhi ukhulise ngokushintshashintsha okukodwa kuphela lapho ukuqondanisa kugcinwa.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Lapho uphakamisa izinqe zakho, kulapho iqolo lakho ligoba kakhulu.
- Lokho okubonayo
- Izimbambo ziphumela phezulu, ijika okhalo liyakhuphuka, futhi ingcindezi izwakala emhlane ongezansi kunezinqe.
- Imbangela engaba khona
- Kungenzeka ukuthi uzama ukuya 'phezulu' kunokunyakazisa i-pelvis yakho ngamajoyinti enqulu, noma ibanga phakathi kwezimbambo zakho ne-pelvis lingase libe banzi ekuqaleni.
- Indlela yokulungisa
- Yehlisa ukuphakama kwakho, khipha umoya futhi ubeke izimbambo zakho phezu kwe-pelvis yakho. Yima endaweni lapho amahlombe akho, i-pelvis, namadolo akha umugqa odayagonal, futhi ungaqhubeki nomhlane wakho ophansi.
Idolo elilodwa liwela ngaphakathi
- Lokho okubonayo
- Uma ukhuphuka noma phansi, idolo elilodwa lingena kwelinye idolo bese i-pelvis itshekela ohlangothini olulodwa.
- Imbangela engaba khona
- Ingcindezi yonyawo ingase ihluke ngapha nangapha, noma ukulawula okuzungeze i-hip joint kungase kunganakekelwa ebangeni lamanje/isibalo sokuphindaphinda.
- Indlela yokulungisa
- Setha kabusha izinyawo zibe ububanzi be-hip, unciphise ubude kanye nenani lokuphindaphinda. Phinda kuphela phakathi kwebanga lapho amadolo womabili eqhubeka ekhomba ozwaneni lwesibili nolwesithathu.
Ukuphakanyiswa kwezithende noma amaslayidi onyawo
- Lokho okubonayo
- Lapho uphakamisa i-pelvis yakho, izithende zakho ziyaphakama, futhi izinyawo zakho zisuke okhalweni lwakho noma zishibilike phansi.
- Imbangela engaba khona
- Izinyawo zakho zingase zibe kude kakhulu, phansi kungase kushelele, noma ukucindezela kwemilenze yakho ukucindezela phansi kungase kungahambisani.
- Indlela yokulungisa
- Yenza lokhu endaweni engasheleli futhi ulungise izinyawo zakho zibe usayizi omncane. Phakamisa i-pelvis yakho ukuze kokubili izithende kanye nonyawo oluphakathi kuhlale phansi.
Imigoqo kuphela edonswa ngamandla noma iminyene.
- Lokho okubonayo
- Ingemuva lamathanga liyaqina kuqala ngaphambi kwezinqe, noma lifana ne-cramp ngesikhathi sokuphindaphinda.
- Imbangela engaba khona
- Indawo yonyawo, ukulawula inqulu yamanje, nokukhathala kungase kubeka imisipha enzima kakhulu. Akuwona wonke amajaqamba anembangela efanayo.
- Indlela yokulungisa
- Misa isethi ngokushesha, sondeza izinyawo zakho kancane okhalweni lwakho bese uzama futhi ebangeni eliphansi. Uma i-cramping noma ubuhlungu bubuya, ungaqhubeki nokuguqulwa futhi uthintane nochwepheshe wezempilo oqeqeshiwe.
Phinda ngokushesha nge-recoil
- Lokho okubonayo
- I-pelvis igxuma ngokushesha lapho ishaya phansi, futhi asikho isikhathi sokuhlola ukuma kwezinyawo, amadolo, nezimbambo kusukela phezulu nangaphansi.
- Imbangela engaba khona
- Kungenzeka ukuthi uyasheshisa ukuze ugcine inani lezimpinda, noma isethi ekhethiwe manje ingase ibe ngaphezu kobubanzi obulawulekayo.
- Indlela yokulungisa
- Yehla uphinde ukhuphuke kancane, uhlole kabusha izinyawo zakho kanye nezimbambo zakho phansi kwe-rep ngayinye. Uma ukuqondanisa kusanyakaza ngisho nalapho wehlisa isivinini, nciphisa inani lokuphindaphinda.
Yengeza okuhlukile konyawo olulodwa kusenesikhathi
- Lokho okubonayo
- Umlenze osekelayo uyanyakaza, i-pelvis iyawa futhi ijikeleze, futhi idolo nonyawo lonyawo olusekelayo akugcini ukuqondiswa okufanayo.
- Imbangela engaba khona
- Ingcindezi yonyawo kanye nokulawulwa kwe-pelvic kwebhuloho elinezinyawo ezimbili kungenzeka kukhuphule ukungazinzi noma ukulayisha ngaphambi kokuthi kuzinze.
- Indlela yokulungisa
- Buyela ebhulohweni lezinyawo ezimbili bese uphinda ngokucindezela okufanayo kuzo zombili izinyawo nokuphakama kwenyonga. Engeza kuphela ukusekela komlenze owodwa noma amabhendi isinyathelo ngesinyathelo uma ukwazi ukulawula indawo ngaphandle kobuhlungu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ibhuloho elifushane elinemilenze emibili
Qala ebangeni eliphansi lapho ungakwazi ukugcina ingcindezi ezinyaweni zakho ngaphandle kokugoba umgogodla wakho ophansi, ngaphandle kokuthi uphakamise i-pelvis yakho phezulu ngokugcwele.
Ibhuloho le-glute elinezinyawo ezimbili
Yenza ama-diagonal amahlombe akho, i-pelvis, namadolo abe ngobude obufanayo ngokuphindaphinda ngakunye, futhi uqiniseke ukuthi zombili izinyawo azisheleli ukusuka phansi.
Misa i-Glute Bridge
Yima kancane endaweni ephakeme elawulekayo bese wehla kancane. Uma umhlane wakho uqala ukugoba ngokuqhubekayo, ungakhulisi isikhathi sokumisa isikhashana.
Umsizi wonyawo olulodwa noma ibhuloho le-band glute
Qhubeka kuphela ngemva kokuba ukuphakama kwe-pelvic nokucindezela konyawo kuzinzile endaweni eyizinyawo ezimbili. Uma inqulu eyodwa iwa noma idolo liwela ngaphakathi, buyela esinyathelweni sangaphambilini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezingu-2–3 ngeviki njengendlela yokuzivocavoca yokufudumala noma elula yokuzivocavoca umzimba ophansi. Emavikini amabili okuqala, qala ebangeni eliphansi, elilawulekayo, uqinisekise ukuthi ukucindezela konyawo lwakho kanye nokuqondanisa kombambo/umlenze we-pelvic kuyafana kukho konke ukuphindaphinda. Uma usuvele wenze izivivinyo ezikhathazayo kakhulu zomzimba ophansi njengama-squats, amaphaphu, noma ama-hip hinges ngosuku olufanayo, hlola kuqala ukuze ubone ukuthi ifomu lakho libambekile yini kunokwandisa inani lokuphindaphinda noma izikhathi zokubamba.
Inani lokuphindaphinda Izikhathi ze-
8-12
Ibanga lapho kokubili ukucindezela konyawo nokuphakama kwe-pelvic kufana ngokuphindaphinda ngakunye
Inani lamasethi
2–3 amasethi
Phumula imizuzwana engama-60–90 phakathi kwamasethi kanye nokuphinda uhlole indawo yonyawo
Intuthuko
+1–2 izikhathi noma +2–3 imizuzwana
Yengeza nje eyodwa lapho ukuqondana kugcinwa kukho konke ukuphindaphinda ngaphandle kobuhlungu
- Inqubo yokukhulisa kancane inombolo yezimpinda noma isikhathi sokubamba phezulu kuseshini elandelayo ukugcina izinyawo zombili ziphansi kuze kube ukuphindaphinda kokugcina, amadolo abheke ohlangothini olufanayo, futhi ungagobi umhlane ophansi ngokweqile.
- Uma i-pelvis yakho iwela ohlangothini olulodwa, izinyawo zakho ziyashelela, futhi ama-hamstrings akho acindezeleke ngokuphindaphindiwe, isethi iphelile. Ngesethi elandelayo, yehlisa okungenani okukodwa kobude, inombolo yezimpinda, nesikhathi sokubamba.
- Ihlukanisa phakathi kokukhathala okukhulu kwe-gluteal nobuhlungu obubukhali, ukuba ndikindiki, nesiyezi okhalweni, ezinqulwini, nasemadolweni. Ungaphindi uma unezimpawu zamalunga noma zezinzwa.
Imibuzo evame ukubuzwa
Ingabe ngenza okuthile okungalungile uma ngizwa ama-hamstrings ami kakhulu?
Ama-hamstrings angazwakala ngokwezinga elithile njengoba nawo ebandakanyeka ekwandisweni kwe-hip. Kodwa-ke, uma ukudonsa kunamandla njenge-cramp noma ingemuva lethanga liqhubeka nomthwalo kune-glute, yeka isethi futhi ulungise indawo yonyawo, ububanzi, nezinga lokukhathala.
Izinyawo zakho kufanele zibe kude kangakanani nezinqulu zakho?
Ibanga alifani kuwo wonke umuntu. Iphoyinti lokuqala lamanje yisimo esingaphakamisi isithende, sigcina kokubili ukucindezela konyawo kanye nesiqondiso samadolo, futhi silawula i-pelvis ngaphandle kobuhlungu.
Ingabe umhlane wakho ophansi kufanele ube phansi ngokuphelele?
Asikho isidingo sokucindezela iqolo lakho eliphansi phansi endaweni yokuqala. Esikhundleni salokho, kubalulekile ukuthi ungaphakamisi izimbambo zakho ngokweqile noma uvumele umhlane wakho ophansi uphakame kakhulu kusukela ekuqaleni, futhi ungadlulisi i-hyperextend yakho ephansi lapho ukhuphuka.
Ngingenza nini ibhuloho elilodwa le-glute yomlenze noma ibhande?
Qhubeka lapho ukwazi ukugcina ukucindezela konyawo, ukuqondiswa kwedolo, nokuphakama kwe-pelvic kukho konke ukuphindaphinda ngaphandle kobuhlungu ebhulohweni lesisindo somzimba esingamamitha amabili. Uma i-pelvis yehla noma ijikeleza ekushintsheni komlenze owodwa, isinyathelo esedlule sisafaneleka kakhulu.
Ubufakazi nezinkomba
- 1. I-Macadam & Feser - Ukubuyekezwa okuhlelekile komsebenzi we-gluteus maximus electromyographic ngesikhathi sokuzivocavoca umzimba we-hip
- 2. Lehecka et al. - Ukuhlaziywa kwe-Electromyographic yomsebenzi we-hip muscle kubhuloho eliguquliwe elinomlenze owodwa
- 3. Gasibat et al. - Ukuqhathaniswa kwe-EMG kwebhuloho le-glute elinomlenze owodwa kanye nezinye izivivinyo ze-glute
