HIP AIRPLANE
Indiza ye-Hip ayiwona umnyakazo wokusabalalisa izingalo nokusekela ibhalansi, kodwa iwumsebenzi wokulawula ngokuhlanganyela kwe-hip ovula ngokusebenzayo futhi uvale ukujikeleza kwe-pelvic kuhinji ye-hip enomlenze owodwa.
Indiza ye-Hip, ehlanganisa ukudala indawo ye-hip hinge emlenzeni owodwa bese ivala i-pelvis ibheke phansi futhi ivuleke eceleni, idinga ukulawulwa kwe-gluteus medius kanye nama-rotator e-hip ajulile. Ubunzima bebhalansi buphakeme kangangokuthi ukusebenza kwamahhala kwesisindo somzimba akudingeki kube umgomo. Bamba udonga ngazo zombili izandla noma ngesandla esisodwa ukuze uzinzise unyawo lwakho lokusekela nendawo yomzimba womzimba, bese uqala ngokuzungeza okuncane kwe-pelvic.
- Imisipha eyinhloko
- Gluteus medius · Gluteus maximus
- Imisipha esekelayo
- Izintambo, ama-rotator e-hip ajulile, iziqinisi zeqakala, umgogodla
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukulawula ukuzungeza kwe-pelvic kuhinge ye-hip ehlangene
Ingabe imilenze yangemuva kufanele ihambisane naphansi?
No. Noma yikuphi ukuphakama okukuvumela ukuthi ulawule unyawo lwakho olusekelayo kanye ne-pelvis kwanele. Beka kuqala ubunye bomzimba wakho nemilenze ngaphezu kobude.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Bamba ukusekela bese udala ihinge yonyawo olulodwa
Yima ngonyawo olulodwa, ubambelele odongeni noma irack. Thumela i-pelvis yakho emuva, ulethe i-torso yakho nomlenze ophambene eduze komugqa owodwa, bese ugoba kancane idolo lakho elisekelayo.
- 2
Ukuvikela i-tripod yonyawo lokusekela kanye ne-torso
Beka isithende sakho, isithupha sakho, nozwane oluncane phansi. Qinisa isisu sakho futhi uvimbele isifuba sakho nemilenze yangemuva ekuhambeni ngokuhlukana.
- 3
Vala kancane ukhalo ubheke phansi
Zungezisa i-pelvis ohlangothini lomlenze ontantayo uye ngaphakathi komlenze owusekelayo. Yima ngaphambi kokuba idolo elisekelayo liwele ngaphakathi noma i-arch yonyawo inyamalale.
- 4
Ukuphinda kuvulwe i-Pelvis ngama-Hips asekelayo
Cindezela onyaweni olusekelayo bese uvula ukhalo emaceleni ubheke emlenzeni ondizayo. Ungagcini nje ukusonta ukhalo lwakho; zungezisa i-pelvis yakho kanye ne-torso ndawonye bese ubuyela phakathi nendawo.
ROTATE AT THE HIP
Ukuzungeza kwenzeka eduze kwelunga le-hip elisekelayo kunokusonteka okhalweni
Lapho izimbambo ne-pelvis zihamba ngezindlela ezihlukene, ukujikeleza kwe-lumbar kuyanda. Gcina i-torso yakho nomlenze wasemoyeni njengebhodi elilodwa.
Ngisho nange-engeli encane, kwanele ukusekela uhlangothi lwe-hip. Umgomo awukona ukuwuvula kabanzi ngangokunokwenzeka.
Iphuzu elibalulekile: Isisetshenziswa okufanele sisetshenziswe ngaso leso sikhathi: “Umzimba kanye nemilenze yangemuva izungeza ngokuzungeza okukodwa, futhi i-pelvis kuphela ezungeza ngaphezu kwejoyinti yenyonga.”
FOOT & KNEE
Unyawo olusekelayo nedolo kumele kuhlale kuqinile ukuze kuhlukanise ukujikeleza kwe-pelvic
Kulula ukuthi amadolo awele phakathi uma uvala i-pelvis futhi izinyawo zigibele ngaphandle uma uvula i-pelvis. Gcina i-tripod yonyawo lwakho nozwane lwesibili luqondiswe.
Uma inyakaza, bamba isekelo liqine futhi unciphise ububanzi bokuzungezisa ngesigamu.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Phenya ukhalo kuphela ukuze uvule i-pelvis.
- Lokho okubonayo
- Isifuba sakho sibheke ophahleni kuqala futhi uzwa ingcindezi ejikelezayo emhlane wakho ongezansi.
- Imbangela engaba khona
- Yehlulekile ukuvikela i-torso ne-pelvis njengeyunithi eyodwa.
- Indlela yokulungisa
- Zilolonge kuphela ukuzungezisa inqulu encane ngokugqagqana izimbambo kanye ne-pelvis futhi ubambe ukusekela.
Idolo lokusekela liwela ngaphakathi
- Lokho okubonayo
- Lapho uvala i-pelvis, idolo liya ngaphakathi kuya kuzwane omkhulu.
- Imbangela engaba khona
- Ibanga lokuzungeza lidlula isilawuli se-hip esihlangene.
- Indlela yokulungisa
- Yehlisa ububanzi bese ucindezela unyawo lwakho lonke ngedolo ubheke kuzwane lwakho lwesibili.
Ukunyakaza kuyama ukuze uthole ibhalansi
- Lokho okubonayo
- Bamba izinzwane zakho bese uvele unyakaze ngaphandle kokuzungezisa ukhalo lwakho.
- Imbangela engaba khona
- Ukhethe ukwahluka okungasekelwe kusenesikhathi.
- Indlela yokulungisa
- Bamba udonga ngezandla zombili ukuze unciphise izimfuno zebhalansi futhi ugxile ekuvuleni nasekuvaleni i-pelvis.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ihinji yomlenze owodwa isekelwa udonga
Funda ihinge yonyawo olulodwa nokucindezela konyawo.
Indiza Yezandla Ezimbili Ezisekela I-Hip
Ilawula ukuzungezisa i-pelvic encane.
Indiza ye-hip esekela isandla esisodwa
Yehlisa usizo lokusekela.
Indiza Ye-Hip Yamahhala
Yenza kuphela uma kunokuzungezisa okwanele kwe-pelvic kanye nokuzinza konyawo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa ukuphindaphinda okumbalwa njengokufudumala noma umkhuba wokuzijwayeza ngaphambi kokuqeqeshwa komzimba ophansi okuhlangene. Amasethi okugcina asekelwe kukhwalithi yokuzungezisa i-hip, hhayi ukwehluleka kwebhalansi.
Bala
3-6 izikhathi ngayinye
Bala ivuliwe/vala njengesikhathi esingu-1
Isethi
2–3 imisa ngayinye
45–90 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
2–4 izikhathi ngeviki
Igxile ekusebenzeni kwekhono elilula
- Uma izinyawo zakho namadolo zizinzile, lungisa ibanga lokuzungezisa noma usizo lokusekela.
- Uma uhlangabezana nokusonteka emuva, ukuwa kwe-arch yonyawo, noma ukulahlekelwa ibhalansi, khulisa ngokushesha ukwesekwa.
- Ayenzi ukusebenza kwamahhala kube umgomo odingekayo.
Imibuzo evame ukubuzwa
Ingabe umphumela uyancipha uma ngibambelela odongeni?
Kunalokho, ungakwazi ukuzijwayeza ukuzungezisa kwe-hip okuhlosiwe ngokunembe kakhulu ngokunciphisa ukuphazamiseka kwebhalansi.
Kufanele ngiyivule ibe banzi kangakanani i-pelvis yami?
Vula kuphela nge-engeli lapho amadolo nezinyawo ezisekelayo zinganyakazi futhi nomhlane ongezansi unganyakazi.
