LEG RAISE
Ukuphakamisa umlenze akuwona umncintiswano wokwehlisa izinyawo zakho eduze naphansi, kodwa kuwukuzilolonga okuyisisekelo onyakazisa i-lever yomlenze ngenkathi ulawula i-pelvis kanye nomhlane ophansi.
Umlenze uyaphakama, lapho ulala khona ngomhlane futhi uphakamise futhi wehlise imilenze yakho, ama-hip flexors akho anyakazisa imilenze yakho kuyilapho imisipha yakho yesisu igxilisa i-pelvis yakho. Njengoba imilenze yakho yehla, i-lever ephakamisa i-back back yakho iyanda, ngakho-ke ukujula kokuxhumana nephansi akuwona umgomo. Qala ngokushintshashintsha kwedolo eligobile futhi ushintshe isiqondiso ngaphambi nje kokuba umgogodla wakho ophansi kanye nesimo se-pelvis sishintshe.
- Imisipha eyinhloko
- Rectus abdominis · Iliopsoas
- Imisipha esekelayo
- I-Rectus femoris, isisu esiphambene, ama-oblique
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuguquguquka kwenyonga yangemuva kanye nokutshekela kwe-pelvic ngemuva
Ingabe kufanele ngicindezele iqolo lami eliphansi ngokuphelele phansi?
Kunokuba uphushe kanzima, qinisa izimbambo zakho ne-pelvis ukuze ijika lakho elingemuva lingashintshi ngesikhathi sokuphindaphinda.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukulungisa ubambo kanye nesimo se-pelvic
Lala ngomhlane bese udonsa umoya omude, wehlisa izimbambo zakho ezingezansi. Gcwalisa kancane i-pelvis yakho emuva ukuze wehlise ngokunethezeka isikhala se-lumbar.
- 2
Khetha i-lever yeleveli yakho yamanje yobunzima
Kwabaqalayo, guqa amadolo akho afike kumadigri angama-90 futhi welule imilenze yakho ngokuqhubekayo lapho usukwazi ukulawula okwanele. Beka izandla zakho kancane phansi, hhayi emaceleni omzimba wakho noma ngaphansi kwe-pelvis yakho.
- 3
Yehlisa kancane imilenze yakho uyibhekise phansi
Yehlisa imilenze yomibili ndawonye ngaphezu kwemizuzwana emi-2 ukuya kwemi-4. Yima ngaphambi nje kokuba umhlane wakho ongezansi uphakame noma izimbambo zakho ziphakanyiswe, futhi ungakukhulisi ukujula ngamandla.
- 4
Ukugcina i-pelvis ukuze ibuyele endaweni yokuqala
Exhale, qinisa isisu sakho bese uphakamisa imilenze yakho futhi. Phezulu, ungalahli izinyawo zakho ngemuva kwekhanda lakho noma ukhahlele emuva ngezinqulu zakho.
RANGE FROM THE PELVIS
Umhlane wakho ophansi kanye ne-pelvis kunquma ukuthi wehlisa kangakanani imilenze yakho.
Uma izinyawo zakho zisondela phansi, ziba nkulu izimfuno zokulwa nesandiso ezibekwa esiswini sakho. Ngaphansi kwephoyinti lokuphakamisa ukhalo akulona uhla olusebenzayo okwamanje.
Ungakwazi ukuzijwayeza ukuqondanisa okufanayo ngokuguqa amadolo akho noma ukuya ohlangothini olulodwa ngesikhathi ukuze unciphise i-lever.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “Yima ngaphambi kokuthi ukhalo lukhuphuke bese ubuyela esiswini.”
HIP FLEXORS & ABS
Kuyinto evamile ukuthi ama-hip flexors asebenze futhi imisipha yesisu ibambe i-pelvis endaweni.
Ilunga eliyinhloko elinyakazisa umlenze i-hip joint, ngakho ukubamba iqhaza kwe-iliopsoas ne-rectus femoris akukwazi ukuqedwa ngokuphelele. Indima yemisipha yesisu ukuvimbela umhlane ophansi kanye ne-pelvis ekukhuphukeni kwe-hyperextending.
Uma unamajaqamba ngaphambili kwamathanga akho noma iqolo lakho libuhlungu, guqa amadolo bese wehlisa ububanzi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Yehlisa izinyawo zakho phansi bese uphumuza umgogodla wakho.
- Lokho okubonayo
- Yenyusa isikhala okhalweni phansi futhi iqede ukushuba kwesisu.
- Imbangela engaba khona
- Ibanga lokunyakaza labekwa phambili phezu kokulawula i-pelvic.
- Indlela yokulungisa
- Guqa amadolo akho bese ushintsha indlela obheke kuyo ngezinga eligcina umhlane wakho uqondile.
Ukujikijela umlenze kusuka phezulu
- Lokho okubonayo
- Izinqulu ziphakanyiswe phezulu nezinyawo zawela ngemuva kwekhanda.
- Imbangela engaba khona
- Ijubane lokuguquguquka kwe-hip elisetshenzisiwe kanye ne-inertia.
- Indlela yokulungisa
- Misa phezulu eduze nendawo eqondile bese ugxila ekwehleni kwesekhondi elingu-2-4.
Amandla eqile entanyeni nasemahlombe
- Lokho okubonayo
- Isilevu siyaphakanyiswa futhi amahlombe aqinile ngasezindlebeni.
- Imbangela engaba khona
- Kushintshwe ukuzinza kwe-torso nokungezwani komzimba okuphezulu.
- Indlela yokulungisa
- Beka ikhanda lakho kumata, ulikhiphe bese ulungisa kabusha indawo yakho yesisu ne-pelvic.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isilevu sakho silele phansi
Guqa amadolo akho futhi uqinise i-pelvis yakho nge-lever emfushane.
Idolo Eligobile Umlenze Phakamisa
Yehlisa imilenze yakho ngamadolo ngamadigri angama-90.
Ukuphakamisa Umlenze Oqondile
Nweba imilenze yakho ngenkathi ugcina umhlane wakho uqondile.
Ukuphakamisa Umlenze Onensayo
Khulisa isilawuli sokulwa nesandiso ngokwehla kwesekhondi elingu-4-5.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qaphela ukuqondanisa kobubanzi obuphansi kunenombolo yokuphindaphinda. Uma umhlane wakho ophansi ukhuphuka ngokushesha, qeda leyo sethi bese ugoba amadolo akho ngesethi elandelayo.
Bala
6–15 izikhathi
Yehla imizuzwana engu-2–4
Isethi
2–4 amasethi
45–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
2–4 izikhathi ngeviki
Okunye ukuvivinya umzimba kwe-hip flexion nezilawuli
- Uma umhlane wakho ne-pelvis kugcinwa, qondisa noma yehlise imilenze yakho kancane.
- Uma uzwa ubuhlungu beqolo, ukuhlehla, noma ubuhlungu ngaphambi kwelunga le-hip, nciphisa ngokushesha i-lever kanye nobubanzi.
- Izinyawo ezithinta phansi azisetshenziswa njengenkomba yenqubekelaphambili.
Imibuzo evame ukubuzwa
Ingabe kufanele ngithinte izinyawo zami phansi?
No. Ibanga elilungile ukushintsha isiqondiso ekuphakameni ngaphambi kokuba ukhalo lwakho luphakame.
Ngingakwazi ukuzwa ingaphambili lamathanga ami kuphela?
Ukubandakanyeka kwe-Hip flexor kujwayelekile. Kodwa-ke, uma uhluleka ukulawula umhlane wakho ophansi noma uhlangabezana namajaqamba, guqa amadolo akho futhi unciphise ububanzi.
