PRONE BENCH SCISSOR KICK
Ukukhahlela kwesikelo sangemuva akukona ukuvivinya umzimba lapho ukhahlela khona imilenze yakho phezulu, kodwa kunalokho kuwukuzivocavoca lapho ushintshanisa khona womabili amalunga enyonga ngenkathi ugcina i-pelvis yakho imile.
Le vidiyo ayisona isikele esivamile lapho ulala khona ngomhlane futhi uqeqeshe izisu zakho. Lesi isikelo sangemuva lapho ulala khona ubheke phansi ebhentshini eliyisicaba, usekele umzimba wakho womzimba nesinqe, bese uphakamisa imilenze yomibili ngokushintshana amadolo akho acishe aqonde. Uma umlenze owodwa uphakanyiswa, i-gluteus maximus nama-hamstrings anweba ukuhlangana kwe-hip, futhi imisipha ye-trunk, kuhlanganise ne-erector spinae ne-multifidus, isebenzisana ukuze ivimbele i-pelvis ukuthi ingatsheki noma ijikeleze. Ocwaningweni lokunwetshwa kwe-hip evamile, ukusebenza kwe-gluteus maximus, ama-hamstrings, kanye nemisipha ye-erector spinae nokunyakaza kwe-pelvic kwahlukahluka kuye ngezimo ze-postural, futhi ukuhleleka kwemisipha okwenziwe kusebenze kwakungaguquki ngisho nakubantu abanempilo. Ngakho-ke kunokuba uziphoqe ukuthi uzwe imisipha ethile kuqala, sebenzisa ukuthintana kwe-belly-pelvis nebhentshi, ukuphakama komlenze omncane, nesigqi esilinganayo sohlangothi kuya ohlangothini njengenqubo yakho.
- Imisipha eyinhloko
- I-Gluteus maximus, ama-hamstrings, i-erector spinae
- Imisipha esekelayo
- I-Multifidus, i-gluteus medius, i-latissimus dorsi
- Izinga lobunzima
- Osaqalayo–Ophakathi
- Uhlobo lokunyakaza
- Isandiso se-hip esishintshashintshayo
Ingabe lokhu kuwukuzivocavoca kwesisu okufanayo nokukhahlela isikelo?
cha. Ukukhahlela kwesikelo sesisu kuhlanganisa ukulala ngomhlane bese ushintshanisa imilenze ukuze uqeqeshe ukuguquguquka kwe-hip kanye nokukhiya i-torso. Lokhu kunyakaza kuhilela ukulala ubheke phansi ebhentshini futhi ushintshanisa imilenze yakho emuva, usebenzisa i-gluteus maximus yakho, ama-hamstrings, neziqinisa ngemuva kwe-torso yakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Qiniseka ukuthi ibhentshi alinyakazi
Sebenzisa ibhentshi lokuzivocavoca eliyisicaba futhi elide ngokwanele. Qinisekisa ukuthi iphansi alisheleli, ukuthi yonke imilenze yerabha ithintwa, nokuthi amaphedi awamanzi noma awadabukile. Ungasebenzisi izihlalo eziphathwayo ezilula noma amabhentshi anamasondo.
- 2
Beka i-pelvis yakho eduze nokuphela kwebhentshi
Sekela isisu sakho nangaphambili kwe-pelvis yakho ku-pad, futhi welule imilenze yakho ibe yinde ngaphezu kokuphela kwebhentshi. Uma i-pelvis yakho ingaphezu kwesigamu emoyeni, kulula ukuyisekela nge-back back yakho, ngakho-ke hambisa amalunga akho e-hip kodwa uthole indawo lapho amathambo akho e-pelvic angakwesokunxele nangakwesokudla ezinzile ku-pad.
- 3
Gcina izingalo zakho nomzimba ongaphezulu ukhululekile
Beka izindololwane zakho ebhentshini noma ubambe unqenqema oluseceleni ngezandla zombili. Ungasiphakamisi isifuba sakho ngokweqile, gcina intamo yakho isandiso somzimba wakho, futhi ubheke phansi phambi kwebhentshi.
- 4
Nweba imilenze yomibili ibe yinde futhi uhlangane nomugqa wokuqala
Gcina amadolo akho cishe aqondile, ngaphandle kokuwakhiya, bese ukhomba izinzwane zakho kude. Cindezela kancane isisu sakho ukuze ugcine izimbambo zakho ne-pelvis kusuke ebhentshini, futhi uqinisekise ukuthi womabili amathanga aqala ngokuphakama okufanayo.
- 5
Phakamisa amanani amancane ohlangothini olulodwa ngesikhathi
Khipha umoya kafushane bese uphakamisa umlenze owodwa nje ngamasentimitha ambalwa ngaphezu komugqa we-torso yakho ngenkathi ngesikhathi esifanayo wehlisa omunye umlenze kancane. Ungasakazi isikhala phakathi kwemilenze yakho ngokweqile futhi ugcine izinqulu zakho zesobunxele nesokudla zithinta ibhentshi ngokucindezela okulinganayo.
- 6
ukushintshana nokuma ngesigqi esingaguquki
Shintshela kwesokunxele nakwesokudla ngezinga elilawulwayo cishe kanye ngomzuzwana. Uma iqolo lakho ligoba ngokuqhubekayo, amadolo akho ayagoba, noma i-pelvis yakho iqala ukunyakaziswa, qedela isethi, buyisela imilenze yakho ekuphakameni kwebhentshi, bese wehlisa kancane.
PELVIC SUPPORT
I-pelvis kufanele ihlale ebhentshini ukuze ihlukanise phakathi kokunyakaza kwe-hip kanye nesinxephezelo se-lumbar.
Uma ingaphambili le-pelvis liphakamisa i-pad ukuze liphakamise umlenze phezulu, i-lumbar hyperextension kanye nokutsheka kwe-pelvic yangaphambili kuyoba kukhulu kunokwelulwa kwe-hip. Gcina ingcindezi emathanjeni e-pelvic angakwesokunxele nangakwesokudla nangaphansi kwesisu ngokumelene nebhentshi, futhi usebenzise kuphela ububanzi obungaphakamisi i-pelvis ephambene njengoba umlenze owodwa ukhuphuka.
Ocwaningweni lokunwetshwa kwe-hip evamile, i-gluteus maximus, i-hamstrings, nemisipha ye-erector spinae yayisebenza ndawonye, futhi umsebenzi wemisipha wawuhlukahluka kuye ngezimo zokuma. Ukubamba i-pelvis ngokuqinile akuqedi yonke imisipha yangemuva, kodwa kunciphisa ukujikeleza okungadingekile nokunyakaza okudlulele emuva, okwenza kube lula ukuphinda ukwandiswa kwe-hip.
Iphuzu elibalulekile: Okujwayelekile ukuze uzizwe ngezandla zakho: Ingabe ingaphambili le-pelvis yesokunxele nesokudla lihlala linengcindezi efanayo ebhentshini?
HEIGHT & RHYTHM
Ukuphakama komlenze kuncane futhi amashifu angakwesokunxele nangakwesokudla athule futhi ahambisana.
Imilenze enamadolo anwetshiwe iyizinsika ezinde, ngakho ukunyakaza okungamasentimitha ambalwa nje kubeka izidingo ezanele okhalweni nasemhlane ongezansi. Izinzwane zakho akudingeki zibe phezulu kakhulu kunekhanda lakho. Ngenkathi ithanga elilodwa liphakanyiswe kancane ngaphezu komugqa we-torso, elinye lehliswa ngezinga elifanayo.
Uma ukhahlela ngokushesha, imilenze yakho iyanyakaza ngenxa yokuhlehla kwebhentshi kanye nokungazizwa kahle, okwenza kube nzima ukubona umehluko phakathi kwesobunxele nesokudla. Ekuqaleni, sebenzisa isekhondi elingu-1 kwishifu ngayinye futhi ubale izikhathi eziyisi-6-10. Khulisa ubude besikhathi sokulandelana kuphela ngemva kokugcina ubude nesigqi esifanayo.
TROUBLESHOOTING
I-hyperextension yasemuva, ukugoba kwamadolo, nokujikeleza kwe-pelvic kuyizimpawu zokwehlisa ukuphakama kwakho nokukhathala.
Uma uphonsa imilenze yomibili phezulu ngesikhathi esisodwa futhi uphakamise izimbambo zakho ne-pelvis ususe ebhentshini, kuyoba ukunyakaza okukhulu kwe-torso hyperextension kunokuba ukukhahlela kwesikelo sangemuva. Yehlisa imilenze yakho emgqeni webhentshi bese uhamba futhi ngakolunye uhlangothi, ucindezela kancane isisu sakho esingaphansi ku-pad.
Uma idolo elilodwa ligotshwe kakhulu noma izinzwane zijikijelwa ngaphandle futhi i-pelvis igoqwe ndawonye, kungase kube isinxephezelo esizama ukufanisa ukuphakama kwemilenze yesokunxele nesokudla. Yehlisa inani lokuphindaphinda, welula izinzwane zakho, futhi ugcine ubude bomlenze. Ngisho noma kungebona ubuhlungu kodwa ukukhathala okulula, uma izinga lokuma liphukile, isethi iyaphela.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ngibeke i-pelvis yami kude kakhulu ngaphesheya konqenqema lwebhentshi.
- Lokho okubonayo
- Isisu sakho esingaphansi kanye ne-pelvis kuntanta emoyeni, futhi umhlane wakho ugobe kakhulu nangaphambi kokuba uphakamise imilenze yakho.
- Imbangela engaba khona
- Indawo yokusekela yehliswe ngokweqile ukuze kwakhiwe indawo yokunyakaza kwe-hip joint.
- Indlela yokulungisa
- Hambisa umzimba wakho kancane ngasekhanda lakho ukuze i-pelvis yakho yesokunxele nesokudla ithinte iphedi. Imilenze iqala ngebanga elincane.
Ukuphonsa imilenze yomibili phezulu kakhulu ngesikhathi esisodwa
- Lokho okubonayo
- Phakamisa izinyawo zakho ngaphezu kwekhanda lakho bese uphakamisa izimbambo zakho ne-pelvis ebhentshini.
- Imbangela engaba khona
- Ngicabanga ukuthi uma kukhulu ukuphakama, kuphumelela kakhulu emisipha yangemuva noma i-recoil oyisebenzisayo.
- Indlela yokulungisa
- Phakamisa amasentimitha ambalwa nje ngaphezu komugqa wakho womzimba ohlangothini ngalunye futhi ume ngaphambi kokuthi ukucindezela ebhentshini kunyamalale esinqeni sakho esingezansi.
Goba amadolo akho bese ukhahlela izithende zakho
- Lokho okubonayo
- Ukuphakama kwamathanga akuvamile ukushintsha, kodwa amadolo kuphela agoqekile futhi izinyawo zigxuma phezulu.
- Imbangela engaba khona
- Amandla okunweba okuhlangene kwe-hip ayenganele noma i-lever yafushaniswa ukuze ihlangabezane nesivinini esiqondiwe.
- Indlela yokulungisa
- Yehlisa isivinini nobude beziphindaphinda zakho futhi ugcine amadolo akho cishe aqondile, izinzwane zakho zibheke kude.
I-Pelvis igingqika kwesokunxele nakwesokudla
- Lokho okubonayo
- Njengoba umlenze owodwa ukhuphuka, umhlane ophansi ohlangothini olufanayo uyaphakanyiswa futhi i-hip iphendulelwe eceleni.
- Imbangela engaba khona
- Ubude bomlenze budlula amandla amanje okuzinza kwe-pelvic noma ukwesekwa kwesandla kuxege.
- Indlela yokulungisa
- Bamba ibhentshi ngokuqinile ngezandla zakho bese wehlisa imilenze yakho ibe uhhafu ukuphakama. Yamukela kuphela ububanzi lapho ukucindezela kwe-pelvic kwesokunxele nakwesokudla kufana.
Phakamisa intamo yakho ubheke phambili
- Lokho okubonayo
- Isilevu siya phambili, ingemuva lentamo liyagoqa, futhi amahlombe akhuphukele ezindlebeni.
- Imbangela engaba khona
- Faka isibuko ukunyakaza kwemilenze yakho noma uzame ukugcina umzimba wakho ungaphezulu uphezulu.
- Indlela yokulungisa
- Beka amehlo akho phansi phambi kwebhentshi futhi welule ngemuva kwentamo yakho. Beka ithawula elincanyana ngaphansi kwebunzi lakho uma kunesidingo.
Ijubane liyashesha kangangokuthi ibhentshi liyanyakaza.
- Lokho okubonayo
- Ngaso sonke isikhathi uma ushintsha imilenze, ibhentshi liyanyakaza, izinyawo zakho ziyashayisana, noma ukuphakama kuyashintsha.
- Imbangela engaba khona
- Ukushintshana phakathi kokusabela kanye ne-inertia, kugxile esikhathini sokugcwalisa.
- Indlela yokulungisa
- Yehlisa ijubane ungadluli kanye ngomzuzwana futhi ubale ngokunyuka koku-1 kuye ku-6-10. Uma ibhentshi lihamba, yima ngokushesha.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Phakamisa umlenze owodwa ngenkathi ulele kumata
Phakamisa umlenze owodwa kuphela ukusuka phansi futhi ufunde ukunwetshwa kwe-hip ngaphandle kokuzungeza i-pelvis.
Ibhentshi ukuphakamisa umlenze owodwa
Sekela i-pelvis yakho ebhentshini futhi ulungise ukuphakama ngokuphakamisa umlenze owodwa ngokuphindaphindiwe isekhondi elingu-1 bese ulehlisa ngokuphelele.
Ukukhahlela isikelo sangemuva esinensa
Yenza izikhathi eziyisi-6 kuye kweziyi-10, usebenzisa isekhondi elingu-1 ekushintsheni ngakunye kwesobunxele nesokudla, uqiniseke ukuthi uthintana nesisu sakho esingaphansi kanye ne-pelvis.
Ukukhahlela kwesikelo sangemuva okulandelanayo
Gcina isigqi esiseceleni neseceleni ebangeni elincane elifanayo imizuzwana eyi-15–30, kodwa ungasheshi.
iqakala ukumelana okuncane
Sebenzisa izisindo zeqakala ezilula kakhulu noma amabhande kuphela ngemva kokuba isikhundla sibanjwe imizuzwana engama-30. Ungakhulisi ukuphakama nokumelana ngesikhathi esifanayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-2-3 ngeviki njengendlela yokusiza iketanga elingemuva noma njengomnyakazo wokwenza kusebenze ngaphambi kokuzivocavoca phansi. Uma wenza ama-deadlifts amaningi, izandiso zasemuva, nama-hyperextensions ngosuku olufanayo, cabangela ukukhathala okwandayo komgogodla wakho ophansi kanye nama-hamstrings futhi uwanciphise abe yisethi eyodwa noma amabili. Ekuqaleni, funda inqubo ngokususelwa enanini lezikhathi, njengokuphindaphinda okungu-6-10 ohlangothini ngalunye.
inombolo
6-10 reps ohlangothini ngalunye
Gcina isigqi esifanayo endaweni encane
setha
2–3 amasethi
45-90 amasekhondi alulame phakathi kwamasethi
uhlobo lwesikhathi
15-30 imizuzwana
Sebenzisa ngemva kokuba inombolo yezimpinda izinzile.
- Ngaphambi kwesethi yokuqala, hlola isimo sebhentshi kanye nephedi, futhi unqume indawo yomzimba lapho i-pelvis isekelwa khona kanye nokuphakama komlenze ongenabuhlungu.
- Uma ugcina isigqi esishintshanayo sesisu esingaphansi, ukuxhumana kwe-pelvis yesokunxele nesokudla nebhentshi, kanye namadolo acishe aqondile kukho konke okuphindaphindwayo, engeza elilodwa kwesokunxele nelilodwa kwesokudla kuseshini elandelayo.
- Kuphela ngemva kokuba usuzuze ukuphindaphinda okungu-10 okulawulwayo ohlangothini ngalunye kuyo yonke isethi lapho ukhulisa khona isikhathi noma wengeze ukumelana okulula kakhulu. Ungakhulisi ubude, isivinini, nokumelana ngesikhathi esifanayo.
Imibuzo evame ukubuzwa
Kufanele ngiphakamise kangakanani imilenze yami?
Kwanele ukuthi amathanga akho akhuphuke ngamasentimitha ambalwa ngaphezu komugqa wakho womzimba. Yima ngaphambi nje kokuba isisu sakho esiphansi noma i-pelvis iphakamise isuka ebhentshini noma ama-arches akho aphansi aqhubekele phambili.
Ingabe kungokwemvelo ukuzwa ukucasuka emhlane wakho ongezansi?
Ngenxa yokuthi imisipha ye-erector spinae iqinisa i-pelvis ne-torso, ukukhathala kwemisipha kungase kwenzeke. Kodwa-ke, uma iphuzu elilodwa lizwakala liqinile noma libuhlungu kakhulu futhi izimpawu zisakazeka emilenzeni, kufanele uyeke ngokushesha.
Ingabe amadolo ami kufanele elule ngokugcwele?
Ungayiqondisi imilenze yakho ngokweqile, kodwa gcina imilenze yakho emide icishe iqonde. Uma amadolo akho eqhubeka nokugoba, yehlisa ukuphakama komlenze wakho nesivinini bese uzijwayeza ukuphakamisa umlenze owodwa kuqala.
Udinga ukunyakaza ngokushesha kangakanani?
Ekuqaleni, sebenzisa cishe isekhondi elingu-1 shift ngayinye kwesokunxele nakwesokudla. Uma ibhentshi linganyakazi noma i-pelvis yakho ingagingqiki, ungagcina ukuphakama futhi uqhubeke nesigqi esiqhubekayo.
Uma ngingenalo ibhentshi, ngilishintsha kanjani?
Ungalala ubheke phansi kumata futhi usebenzise ukuphakamisa umlenze owodwa noma izinja zezinyoni. Ungasebenzisi njengefenisha yokushintshanisa engadalelwe ukujima, njengezingalo zosofa, amatafula, noma izihlalo ezinamasondo.
Ubufakazi nezinkomba
- 1. Jeon et al. - I-Gluteus maximus kanye ne-hamstring activation kanye nokunyakaza kwe-pelvic ezandiso ezintathu ezijwayelekile ze-hip
- 2. Arab et al. - Ukusebenza kwemisipha ye-hip extensor ngokuya ngokuba khona noma ukungabikho kobuhlungu beqolo.
- 3. U-Pierce no-Lee - Ukulandelana kokuqala kokusebenza kwemisipha ngesikhathi sokunwetshwa kwe-hip evamile
- 4. Lewis et al. - Umsebenzi we-hip extensor wemisipha ojwayelekile kanye namaphethini okunyakaza kwabesifazane.
- 5. Oh et al. - Ukuqala kokuphonsa kwesisu kanye nokusebenza kwemisipha ngesikhathi sokunwetshwa kwe-hip.
