SIDE LUNGE
Iphaphu eseceleni alikona umnyakazo wokuvula nokuvala eceleni, kodwa liyilunge eliseceleni lapho isisindo somzimba sibekwa ejoyintini lenyonga elilodwa bese sidudulwa emuva maphakathi.
Ngokungafani ne-squat yangaphambili, hambisa eceleni bese ugoba idolo elilodwa ne-hip ngenkathi ugcina omunye umlenze mude. Uma igxathu lakho libanzi kakhulu, kuzoba nzima ukuqondisa izinqe zakho phezu kwezinyawo zakho. Beka unyawo lwakho lonke phansi bese uthumela i-pelvis yakho emuva ukuze ulawule ukungezwani kwama-adductors akho namandla omlenze wakho wangaphambili.
- Imisipha eyinhloko
- I-Gluteus maximus, i-quadriceps femoris, ama-adductors
- Imisipha esekelayo
- Izintambo, i-gluteus medius, amathole, umnyombo
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Side Lunge
Ingabe idolo eliphambene kufanele linwetshwe ngokugcwele?
Yigcine iyinde, kodwa ungayivali kakhulu. Beka kuqala ukuqondisa konyawo olunyakazayo nedolo phezu komlenze obhekene nawo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukunquma ama-Lateral Strides Alawulekayo
Yima eceleni kobubanzi be-hip bese unyathela unyawo olulodwa eceleni. Gcina izinzwane zakho zicishe zifane nonyawo oluphambene futhi ubeke unyawo lwakho lonke phansi.
- 2
Thumela i-pelvis ohlangothini olunyakazisiwe emuva
Hofuza bese ugoba amadolo nezinqulu bese uthumela izinqulu zakho emuva. Gcina idolo lakho lihambisana nezinzwane zakho nomlenze ophambene ubude.
- 3
Ukulawula Umzimba Ongaphezulu Nokucindezela Konyawo
Gcina umgogodla wakho mude futhi umzimba wakho utshekele ngokwemvelo emalungeni e-hip. Yima kancane ngaphambi kokuba isithende siphakame noma idolo licwile onyaweni.
- 4
Isikhungo sokusunduza esinonyawo olunyakazayo
Exhale bese ucindezela unyawo lonke phansi ukuze ubuyele endaweni yokuqala. Ungazidonseli phezulu ngomunye umlenze noma uphakamise umzimba wakho ongaphezulu kuqala.
LATERAL BASE
Isinyathelo esikuvumela ukuthi ubeke izinqe ezinyaweni zakho singcono kunesinyathelo esibanzi kakhulu.
Uma unyathela banzi kakhulu, i-pelvis yakho ingase ime phakathi kwezinyawo zakho futhi amadolo akho angase awele ezinyaweni zakho. Gcina ingcindezi esithendeni sonyawo olunyakazayo nakuzo zombili ingaphambili.
Kungase kube nokungezwani okuthambile engxenyeni engaphakathi yethanga, kodwa noma ikuphi ukuhlaba kwe-groin kungase kudinge ukuba ufinyeze igxathu nokujula kwakho.
Iphuzu elibalulekile: Isihluthulelo ongasisebenzisa ngaso leso sikhathi: “Nyathela ngonyawo lwakho oluseceleni lonke nezinqe emuva.”
PUSH TO CENTER
Isikhungo sokubuya sidalwa ngokuphusha unyawo lomlenze ogobile phansi
Ukujikijela umzimba wakho phakathi nendawo kubangela ukuthi izinyawo zakho zishelele futhi amadolo akho angahambi kahle. Yima kancane ngezansi, bese uphushela phansi ohlangothini ngonyawo lwakho olunyakazayo.
Uma ukujula kwesobunxele nesokudla kuhlukile, lungisa ububanzi obubuthakathaka obuseceleni futhi, uma kunesidingo, zijwayeze ama-squats aseceleni angaguquki kuqala.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Hamba ubanzi kakhulu
- Lokho okubonayo
- Amashins ayatsheka namadolo awela ezinyaweni.
- Imbangela engaba khona
- Ibanga nokuzwa okunwebekayo kusetshenziswa njengemibandela yokujula.
- Indlela yokulungisa
- Qala ngokufinyeza igxathu lakho ukuze idolo lakho lihlale ngaphezu kozwane lwakho lwesibili.
Ingaphakathi lonyawo olunyakazayo liyagoqa.
- Lokho okubonayo
- Kucindezelwa uhlangothi lwesithupha kuphela futhi ingaphandle lonyawo nesithende kuyaphakanyiswa.
- Imbangela engaba khona
- I-pelvis kuphela eyathunyelwa eceleni ngaphandle kwengcindezi yonyawo.
- Indlela yokulungisa
- Cindezela i-tripod yonyawo futhi futhi wehlise ukujula ukuze ubuyele onyaweni olugcwele.
Buyela ngokuphonsa umzimba ongaphezulu phakathi nendawo
- Lokho okubonayo
- Phansi, i-torso ihamba kuqala futhi izinyawo ziyashelela.
- Imbangela engaba khona
- Ukungakwazi ukusunduza ngomlenze ogobile noma ukukhathala.
- Indlela yokulungisa
- Phakamisa okungezansi, misa isikhashana isekhondi elingu-1, bese uphusha isikhungo ngonyawo olunyakazile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukudluliswa kwesisindo esibanzi
Lungisa izinyawo zakho futhi ufunde ukuhambisa i-pelvis yakho kwesokunxele nakwesokudla.
Isiphambano esiseceleni somzimba
Yenza ubude bezinyathelo kanye nokucindezela konyawo kuhambisane.
Iphaphu eseceleni le-Goblet
Izinzisa i-torso ngomthwalo ophambi kwesifuba.
I-Dumbbell side lunge
Nyusa kancane uma ububanzi besokunxele nesokudla bufana.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Lokhu ukunyakaza okuhlukile kune-squat yangaphambili, ngakho-ke qala uhlole ubude begxathu nokunethezeka kwe-groin emzimbeni wakho bese uqondanisa inani lokuphindaphinda nhlangothi zombili.
Bala
6–12 izikhathi ngayinye
Isekhondi elingu-1 eliphansi, ukulawulwa kokubuyisela okuphakathi
Isethi
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1-2 izikhathi ngeviki
Amavolumu ahlukene wamaphaphu nokulungiswa
- Uma unyawo oluphelele namadolo kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma uhlangabezana nokugwazwa kwe-groin noma ukuwa konyawo, yehlisa ubude besinyathelo sakho nokujula.
- Ayenzi umnyakazo osemaceleni ezitezi ezishelelayo.
Imibuzo evame ukubuzwa
Kufanele ngihambe kude kangakanani?
Ibanga elivumela unyawo olunyakazayo ukuthi lunamathele ndawonye, idolo ukuthi lihlale libheke ezinzwaneni, nebanga lokuphusha liye enkabeni lanele.
Ingabe lona wumsebenzi wokwelula i-groin?
Ama-contralateral adductors anganwetshwa, kodwa umgomo oyinhloko amandla nokulawula komzimba okuphansi. Ungasebenzisi ukwelula okubukhali njengombandela wokujula.
