HIP ABDUCTOR MACHINE
Umshini wokuthumba inqulu uwumsebenzi olungisa i-pelvis futhi uvule i-hip ehlangene ngaphandle kunomsebenzi ovula imilenze ububanzi.
Umshini Wokuthunjwa Kwe-Hip Ohlezi ungaqondisa i-gluteus medius ne-gluteus minimus yakho. Beka umhlane wakho kanye ne-pelvis ku-pad bese ucindezela i-pad ngamathanga akho angaphandle, kodwa ungawugodli umhlane wakho ophansi noma uhlehle ubuyele ebangeni eligcwele. Izinga yindawo lapho unqulu lwesokunxele nesokudla luhlala khona esihlalweni.
- Imisipha eyinhloko
- I-Gluteus medius ne-gluteus minimus
- Imisipha esekelayo
- I-gluteus maximus ephezulu, i-tensor fascia lata
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuthunjwa kwe-hip
Ingabe isebenza kangcono uma ngincika umzimba wami ongaphezulu phambili?
Izindawo ozizwayo zingahluka kuye ngokuma kwakho, kodwa kunzima ukunquma ukuthi ukuma okukodwa kuphakeme kakhulu. Okokuqala, khetha i-engeli ongayiphinda ngaphandle kokunyakazisa i-pelvis yakho noma owehlise umhlane.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Iphedi yokulungisa nobubanzi bokuqala
Lungisa ukuze ithanga langaphandle lithinte isikhungo se-pad, bese ukhetha ububanzi obuyisiqalo obuncane obungabangeli ukungaphatheki kahle ekuhlanganyeleni kwe-hip. Ungacindezeli ilunga ledolo ngokwalo kuphedi.
- 2
Ukuzinzisa i-Pelvis ne-Torso
Beka umhlane wakho nezinqe eduze kwesihlalo bese ubamba kancane isibambo. Khiya isisu sakho ukuze ungaphakamisi izimbambo zakho futhi ugcine izinyawo zakho zisendaweni efanayo.
- 3
Vula amathanga ubheke ngaphandle
Exhale bese uphusha womabili amaphedi ngesivinini esifanayo. Susa kusukela ekuhlanganyeleni kwe-hip ngaphandle kokusunduza ngezinyawo zakho noma ukuphonsa i-torso yakho phambili.
- 4
Ukuvalwa okulawulwayo kwesitaki sesisindo
Yima kancane endaweni engaphandle isekhondi elingu-1, bese uhogela umoya bese uhlanganisa imilenze yakho imizuzwana emi-2-3. Qala ukuphindaphinda okulandelayo ngaphambi kokuthi isitaki sishaywe.
PELVIS CONTROL
Sabalalisa i-pelvis yakho kuphela kuze kube yilapho ingaphenduki esihlalweni.
Ukuhlehlisa i-pelvis yakho emuva noma ukuphakamisa inqulu eyodwa ukuze uzivule banzi kuzokuthatha udlule uhla lwakho lwangempela lokuthunjwa inqulu. Qinisekisa ukuthi amathambo akho okuhlala kwesokunxele nakwesokudla asaxhumene nesihlalo.
Ukungaguquguquki ku-pelvis nomhlane ophansi kuthatha indawo yokuqala esikhundleni sokukhetha ukumisa kancane noma ukutshekisa umzimba ongaphezulu.
Iphuzu elibalulekile: Icebo ongalisebenzisa ngaso leso sikhathi: “I-pelvis phakathi nendawo, amaphedi nhlangothi zombili.”
CONTROLLED RETURN
Imisipha ye-abductor ilawula ukumelana ngisho nalapho imilenze ihlanganiswa.
Uma iphedi ivala ngokushesha, ukungezwani kwemisipha kuyanyamalala bese isitaki sesisindo siyaphahlazeka. Yenza isivinini sakho sokubuya sibe kancane kunesivinini sakho sokuphusha sangaphandle.
Uma izinhlangothi ezingakwesokunxele nezingakwesokudla zivala ngesivinini esihlukile, yehlisa isisindo bese uqondanisa ububanzi bohlangothi olubuthaka.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Nyakazisa i-torso ukuze uvule amaphedi
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, hambisa umzimba wakho ongaphezulu uye phambili bese udonsa ngamandla isibambo.
- Imbangela engaba khona
- Lesi yisisindo okunzima ukusilawula njengamanje nabathumbi.
- Indlela yokulungisa
- Yehlisa isisindo futhi uqale ngezigaba ezimfushane, ulondoloze ukuthintana kwe-back and pelvic.
I-pelvis itshekele ohlangothini olulodwa
- Lokho okubonayo
- Iphedi eyodwa ihamba kuqala bese ingcindezi yesihlalo ishintsha kwesokunxele nakwesokudla.
- Imbangela engaba khona
- Iziba umehluko wamandla angakwesokunxele nakwesokudla noma uhla lwe-hip lokunyakaza futhi iphoqelela ububanzi obufanayo bokugcina.
- Indlela yokulungisa
- Yehlisa ububanzi bokuhamba kwezinhlangothi zombili ndawonye futhi uqondise kabusha izinyawo nezikhundla zephedi.
I-Stack hit ekubuyiselweni
- Lokho okubonayo
- Lapho ngihlanganisa imilenze yami, iphedi iyavaleka kungazelelwe yenze umsindo.
- Imbangela engaba khona
- Ingxenye ye-eccentric ayilawulwa noma ukukhathala kunqwabelene.
- Indlela yokulungisa
- Yehlela esisindweni ongasigcina imizuzwana engu-2-3 futhi ume ngaphambi kokuthi ufinyelele isitaki.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Clamshell
Lala ngohlangothi lwakho ufunde ukuthunjwa ulungise ukhalo lwakho.
Ukuthunjwa kwebhendi ehlezi
Zijwayeze ukunyakaza ngesikhathi esisodwa kwesokunxele nakwesokudla ngokumelana nokukhanya.
Ukuthunjwa Kwe-Hip Yomshini
Sebenzisa uhla olungaguquki nokubuya kancane.
Ikhebula elimile lokuzungezisa kwangaphandle
Ukuxhumanisa ukuzinza kwe-pelvic nokulawula okuhlangene ekumeni kokuma.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngamasethi angu-2 njengendlela yokuzivocavoca ngemva kokuzivocavoca umzimba ophansi, ukwandisa inani lokuphindaphinda nokulayisha njengoba indawo yangaphandle yokuma nokubuya kancane kugcinwa.
Inani
10-15 izikhathi
Ukuma kwangaphandle isekhondi elingu-1, buyisela imizuzwana emi-2
Isethi
2–4 amasethi
45–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-3 izikhathi ngeviki
Ukuzivocavoca umlenze owodwa kanye nokulawula ivolumu
- Uma i-pelvis yakho nomzimba wakho sekuphephile, khulisa inani lokuphindaphinda kuqala.
- Uma kuvela i-asymmetry yesokunxele/kwesokudla, yehlisa isisindo nobubanzi.
- Yima ngokushesha uma uzwa ubuhlungu obuhlabayo noma unamathela ngaphandle kwelunga lakho lenyonga.
Imibuzo evame ukubuzwa
Ingabe kufanele ngivule imilenze yami ibe banzi ngangokunokwenzeka?
Cha. Kwanele uma nje i-pelvis ingasuki esihlalweni futhi abukho ubuhlungu ekuhlanganyeleni kwe-hip. Ukufinyela okuqhubekayo nokulawula kokubuyisela kubaluleke kakhulu kunobubanzi bokuphela.
Ingabe ukwenza lo msebenzi kuzothuthukisa ukuzinza kwe-pelvic?
Isiza ukuqinisa abathumbi, kodwa ukunyakaza kwangempela kudinga nokuzivocavoca okuthwala isisindo njengokuhamba, amaphaphu, nokusquats komlenze owodwa.
