HIP ADDUCTOR MACHINE
Umshini wokwengeza inqulu awuwona umsebenzi ohlanganisa amadolo, kodwa uwukuzivocavoca okulawula i-hip joint nengaphakathi lethanga.
Umshini Wokwengeza I-Hip Ohlezi unganikeza ukumelana nama-adductors angaphakathi ethanga. Ukuphoqelela ububanzi obubanzi bokuqala kungabangela ukungakhululeki kwe-hip ne-groin, ngakho gcina i-pelvis yakho igxile esihlalweni futhi kancane kancane ubuyisele i-pad phakathi kwebanga elingenabuhlungu.
- Imisipha eyinhloko
- I-Adductor magnus, i-adductor longus, i-adductor brevis
- Imisipha esekelayo
- Imisipha ye-Gracilis, imisipha ye-pubis, imisipha ye-pelvic stabilizer
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukwengezwa kwe-Hip
Ingabe ngidinga ukunamathisela amathanga ami ngokugcwele?
Indawo yokugcina emaphakathi iyahlukahluka kuye ngesakhiwo somshini kanye nohlobo lomzimba. Noma yiliphi iphuzu lapho ungezwa khona ukufinyela kwe-adductor ngaphandle kokusonta i-pelvis yakho kwanele.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusetha ububanzi bokuqala obukhululekile
Sebenzisa isileva somshini ukuze uvule iphedi ibe ububanzi obungabangeli ubunzima obungadingekile ku-groin. Qiniseka ukuthi womabili amathanga angaphakathi asezingeni elifanayo phakathi nendawo yephedi.
- 2
Ukulungisa i-pelvis kanye nendawo yonyawo
Beka umhlane wakho nezinqe kuphedi bese ubamba kancane isibambo. Beka izinyawo zakho ngokunethezeka ku-footrest, amadolo akho nezinzwane zibheke ohlangothini olufanayo.
- 3
Qoqa amaphedi emathangeni angaphakathi
Exhale futhi ulethe womabili amaphedi phakathi nendawo ngesivinini esifanayo. Ungasonti amadolo akho noma ugoqe izinyawo zakho eduze kwephedi.
- 4
Vula kancane ngemva kokushwabana ngaphakathi
Misa isikhashana phakathi nendawo isekhondi elingu-1, bese uhogela umoya bese ubuyela kububanzi bokuqala imizuzwana emi-2 ukuya kwemi-3. Qinisekisa ukuthi isisindo asiyihlukanisi imilenze yakho.
STARTING RANGE
Ibanga elishiya i-pelvis lingathathi hlangothi libekwa phambili phezu kobubanzi bokuqalisa obubanzi.
Ibanga lokuthunjwa elikhululekile liyahlukahluka kuye ngesakhiwo esihlangene se-hip kanye nokuguquguquka. Uma i-groin yakho idonsa kakhulu noma i-pelvis yakho ihlehla kusukela ekuqaleni, yehlisa ububanzi.
Hlukanisa phakathi kokungezwani kwemisipha okuthambile nobuhlungu bamalunga, gwema ukusebenzisa izinsimbi ezisindayo ngobubanzi obugcwele ngaphandle kokufudumala.
Iphuzu elibalulekile: Inkomba ongayisebenzisa ngaso leso sikhathi: “Vula ngokukhululeka, qoqa namathanga angaphakathi.”
SYMMETRY
Qinisekisa ukuthi womabili amaphedi ahamba ngesivinini esifanayo
Uma umlenze owodwa ufika phakathi nendawo kuqala, i-pelvis ingase ijikeleze noma uhla lwesokunxele nesokudla lokunyakaza lungahluka. Ilingana phakathi kwebanga elilawulekayo lohlangothi olubuthaka kakhudlwana.
Ngesikhathi sesigaba sokubuya, ungayeki i-pad futhi uqhubeke nokuthola ukumelana nama-adductors akho ukuze uzinze wonke umsebenzi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ububanzi bokuqala obubanzi ngokwedlulele
- Lokho okubonayo
- Kusukela ekumeni kokuqala, i-groin idonswa sengathi igwaziwe bese i-pelvis ibuyiselwa emuva.
- Imbangela engaba khona
- Ububanzi bokunyakaza abuqondanga njengosayizi wesikhuthazo, noma isileva somshini sivulwe yonke indlela.
- Indlela yokulungisa
- Yehlisa ububanzi bakho bokuqala futhi ubone ububanzi obungenabuhlungu emithwalweni emincane.
Sonta iphedi ngamadolo nezinyawo zakho
- Lokho okubonayo
- Uma ngihlanganisa iphedi, izinzwane zami ziphenduka kakhulu futhi ngizwa ingcindezi ehlangene edolweni lami.
- Imbangela engaba khona
- Indawo yephedi iseduze nedolo noma idlulisela amandla emlenzeni ongezansi esikhundleni sama-adductors.
- Indlela yokulungisa
- Qondanisa iphedi nethanga elingaphakathi futhi ugcine isiqondiso samadolo nezinzwane zakho zingashintshi.
Imilenze ivuleka ngokuzumayo lapho ibuya
- Lokho okubonayo
- Ngemva kokuhlehla okumaphakathi, iphedi ivuleka ngokushesha futhi isitaki siyashaya.
- Imbangela engaba khona
- Isisindo noma ukukhathala okungakwazi ukumelana nesigaba se-eccentric.
- Indlela yokulungisa
- Iphansi kuya esisindweni esivumela ukubuya kwesekhondi elingu-2-3 futhi yehlise isivinini ngaphambi nje kwebanga lokuphela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuminyanisa Ibhola
Funda ukwenza inkontileka nama-adductors akho ngokucindezela ibhola phakathi kwamadolo akho.
Ukufakwa komshini olula
Zijwayeze ukunethezeka ububanzi bokuqala kanye nokulinganisa.
Ukwengezwa komshini we-Tempo
Engeza isitobhi esimaphakathi nokubuya kancane.
Ukuphinyiswa Kwekhebula Emile
Ukuxhumanisa ukuzinza kwe-pelvic nokulawula okuhlangene ekumeni kokuma.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngamasethi angu-2 kamuva ekuqeqesheni umzimba okuphansi lapho izinhlungu sezifudunyezwe ngokwanele, futhi ukhuphule umthwalo kuphela lapho ububanzi bokuqala kanye nokuqondisa kwe-pelvic kugcinwa.
Inani
10–15 izikhathi
Isikhungo sokuma kwesekhondi elingu-1, buyisela imizuzwana emi-2
Isethi
2–3 amasethi
45–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Umthwalo we-Adductor kanye nokuhlanganisa ama-squats namaphaphu
- Uma womabili amaphedi ehamba ngesivinini esifanayo, khulisa inani lokuphindaphinda kuqala.
- Uma uhlangabezana ne-pelvic roll noma ukuqina kwenyonga, yehlisa ububanzi bokuqala nesisindo.
- Uma unobuhlungu obukhulu be-groin noma ukulimala osekuvele kukhona, yeka ukuzivocavoca bese uhlolwa.
Imibuzo evame ukubuzwa
Ingabe kufanele kuzwakale njengokunwebeka kwe-groin?
Ungase uzwe ukungezwani okuthambile lapho ubuya, kodwa ukuhlaba okubukhali noma ukukhiya ngokuhlanganyela akusona isikhuthazo esivamile. Yehlisa ububanzi bokuqala ngokushesha.
Ngabe lo msebenzi wodwa uzothuthukisa amaphaphu noma ukuzinza kokugijima?
Isiza ukuqinisa ama-adductors, kodwa ama-adductors aphinde azinzise i-pelvis ngesikhathi sokuhamba nokushintsha kwendlela. Sebenzisa inhlanganisela yama-squats, amaphaphu, nokuzivocavoca umzimba okulinganayo.
