SIDE PLANK
Ipulangwe eliseceleni aliyona umnyakazo ophakamisa i-pelvis, kodwa ukunyakaza okuphambene ne-flexion okugcina umzimba emgqeni owodwa nohlangothi olungezansi nezinqulu.
Lapho usekela umzimba wakho engalweni eyodwa nasohlangothini lonyawo lwakho, ama-oblique akho kanye ne-gluteus medius kusebenza ngokumelene namandla adonsela phansi ukuze kuvinjwe i-pelvis yakho ukuthi ingagxumeki ibheke phansi. Uma izindololwane zakho zikude kakhulu namahlombe akho noma i-pelvis yakho engenhla ibuyele emuva, ibeka ingcindezi emahlombe akho nasemhlane ophansi. Qala endaweni yokuhlehla amadolo akho egobile futhi ubeke amahlombe akho, izinqulu, izinyawo, noma amadolo emgqeni owodwa.
- Imisipha eyinhloko
- I-Obliques ne-transversus abdominis
- Imisipha esekelayo
- Gluteus medius, quadratus lumborum, deltoid, serratus anterior
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Lateral antiflexion isometric
Ingabe kufanele ngibeke izinyawo zami phezu kwesinye?
Ingapakishwa noma igxazanyiswe emuva naphambili. I-Staggered yenza kube lula ibhalansi futhi iwusizo ekufundeni ukuqondanisa kwe-pelvic.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa Izindololwane Namaphuzu Okusekela
Lala ngohlangothi bese ubeka indololwane yakho engezansi ngqo ngaphansi kwehlombe lakho. Ukuhluka okulula kuhilela ukugoba amadolo akho, kuyilapho ukuhluka okuyisisekelo kuhilela ukuqondisa imilenze yakho nokubeka izinyawo zakho phezu komunye nomunye noma ukuwela.
- 2
Ukupakisha amahlombe nezinqe zibheke phezulu
Phushela izingalo zakho ezingezansi phansi futhi ubheke phambili ngaphandle kokuvumela amahlombe akho angaphezulu kanye ne-pelvis yakho ihlehle emuva. Beka ikhanda lakho emgqeni ofanayo nomgogodla wakho.
- 3
Phakamisela i-pelvis ohlangothini olungezansi
Exhale futhi uqinise izinhlangothi zakho ezingezansi kanye nama-glute ukuze uphakamise i-pelvis yakho. Yima lapho amahlombe akho, i-pelvis, izinyawo, noma amadolo esondela emgqeni.
- 4
Phema kancane, ubambe futhi wehle
Qhubeka uphushela phansi ngezingalo zakho bese udonsa umoya. Yehlisa kancane uye kumata ngaphambi kokuba i-pelvis yakho igoqe noma amahlombe akho awele.
STACK VERTICALLY
Amahlombe angaphezulu kanye ne-pelvis kufanele kupakishwe ngokuqondile ukuze angaweli emuva.
Njengoba i-torso izungeza ibheke ophahleni, i-anti-flexion ifuna ushintsho oluphansi lwe-flank. Kulula ukufunda ukuqondanisa ngokubeka umhlane wakho odongeni futhi uqondanise kancane amahlombe akho ne-pelvis.
Beka isandla sakho esingaphezulu ku-pelvis yakho ukuze uhlole ngqo ukuzungeza okuya phambili nangemuva.
Iphuzu elibalulekile: Ikhono lokusebenzisa ngokushesha: "Phakamisa izinqe zakho ngezindololwane zakho ngaphezu kwamahlombe akho nangaphansi kwezinhlangothi zakho."
PUSH THE FLOOR
Esikhundleni sokuncika ehlombe lakho elingezansi, cindezela izingalo zakho phansi ukuze udale isikhala.
Uma i-scapula yakho iphakanyiselwe endlebeni yakho, ibeka ingcindezi eyengeziwe entanyeni yakho nasemalungeni ehlombe. Beka izindololwane zakho ngaphansi kwamahlombe akho bese usuka phansi ukuze welule intamo yakho.
Uma ungaphathekile kahle ehlombe, yehlisa umthwalo ngokusekelwa ngamadolo noma ubeke izingalo zakho ebhentshini eliphakeme.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-pelvis ibheke phansi
- Lokho okubonayo
- Umzimba wami ugoba njengomnsalo futhi ngizwa ingcindezi emhlane wami ongezansi.
- Imbangela engaba khona
- Izinhlangothi nama-glute akhululekile noma isikhathi esengeziwe.
- Indlela yokulungisa
- Buyela ekusekelweni kwamadolo futhi futhi udale umugqa owodwa isikhathi esifushane.
I-pelvis ephezulu yayizungeza emuva
- Lokho okubonayo
- Inkinobho ye-Belly ikhomba ophahleni, ingcindezi yonyawo iyashabalala.
- Imbangela engaba khona
- Umzimba uvulelwe ukugwema ibhalansi kunokuqondanisa okuqondile.
- Indlela yokulungisa
- Beka izandla zakho ezingenhla okhalweni lwakho, womabili amathambo e-pelvic abheke phambili.
Amahlombe aphansi awela ngasezindlebeni
- Lokho okubonayo
- Intamo iba mfishane futhi ingcindezi igxile ekuhlanganyeleni kwehlombe.
- Imbangela engaba khona
- Ngincike emalungeni ami esikhundleni sokusunduza phansi ngemisipha yami yangaphambili ye-serratus.
- Indlela yokulungisa
- Donsa izindololwane zakho ngaphansi kwamahlombe akho bese ucindezela izingalo zakho phansi ukuze uphakamise umzimba wakho ongaphezulu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ipulangwe Eseceleni Yebhentshi
Phakamisa ubude bomzimba ongaphezulu ukuze wehlise umthwalo.
Ipulangwe Eliseceleni Kwamadolo
Funda ukupakishwa kwe-pelvic ngamalever amafushane.
Ipulangwe Eliseceleni Lokusekela Ngonyawo
Igcina umugqa owodwa kuwo wonke umzimba.
Iplanethi Eseceleni Yenkanyezi
Phakamisa umlenze ongaphezulu ukuze ukhulise izimfuno ze-gluteus medius.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngohlangothi olubuthakathaka futhi ulinganise isikhathi nhlangothi zombili. Kunokuba ubambelele isikhathi eside, yeka ngaphambi kokuba i-pelvis namahlombe akho ahluke.
Isikhathi
10–40 imizuzwana lilinye
Bala isikhathi sokubamba ukuqondanisa kuphela
Isethi
2–4 imisa ngayinye
30–90 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
2–5 izikhathi ngeviki
Isethi yekhwalithi emfushane
- Uma i-pelvis eqondile namahlombe kugcinwa, khulisa isikhathi ngemizuzwana emi-5.
- Yima ngokushesha uma ukuwohloka kwe-pelvic, ukujikeleza kwe-torso, noma ukucindezela kwehlombe kwenzeka.
- Uma kuba lula ngaphezu kwamasekhondi angu-40, lungisa i-lever noma ukuhluka komlenze ngokuhamba kwesikhathi.
Imibuzo evame ukubuzwa
Ingabe kujwayelekile ukuzwa umuzwa ovuthayo ohlangothini lomhlane wakho?
Ukukhathala okusabalele kwemisipha ye-flank kulindeleke. Ubuhlungu obubukhali emgogodleni noma ehlombe akubhekwa njengento evamile.
Ingabe ayisebenzi uma ngibeka idolo lami kuyo?
Cha. Ungakwazi ukuqeqesha i-pelvic stacking efanayo kanye ne-anti-flexion, nje nge-lever emfushane.
