SINGLE-LEG GLUTE BRIDGE
Ibhuloho le-glute yomlenze owodwa akuwona umsebenzi ohlanganisa ukuphakamisa imilenze yakho phezulu, kodwa kunalokho ukuzivocavoca okuhlangene okubandakanya ukuphakamisa i-pelvis yakho ngokuvundlile ngonyawo olulodwa.
Amabhuloho e-Glute anonyawo olulodwa kuphela phansi abeka izimfuno ezinkulu ekulawuleni i-glute ne-pelvic rotation kunokwehluka kwezinyawo ezimbili. Uma welula imilenze yakho emoyeni noma uphakamise i-pelvis yakho phezulu ngangokunokwenzeka, kulula ukuba umzimba wakho ujikeleze futhi umhlane wakho ophansi ube manzi. Okokuqala, funda ukuqondanisa okuphezulu ebhulohweni eliyizinyawo ezimbili, bese udonsa ngobumnene idolo eliphambene esifubeni sakho ukuze ugcine izinga le-pelvis yakho.
- Imisipha eyinhloko
- Gluteus maximus
- Imisipha esekelayo
- Izintambo zokugunda, i-gluteus medius, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Isandiso senyonga ye-plantar ehlangene
Imilenze yasemoyeni kufanele iqonde?
Ayidingeki. Kulula ukugcina izinga le-pelvis yakho ngokuguqa amadolo akho futhi uwabeke eduze kwesifuba sakho. Ungakwazi ukwelula ngemva kokuba usukwazi ukulawula kangcono.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa izinyawo zokusekela kanye nezikhundla zezimbambo
Lala ngomhlane wakho, goba idolo elilodwa bese ubeka unyawo lwakho lonke phansi. Yehlisa izimbambo zakho ezingezansi futhi uqinise isisu sakho ukuze ugweme ukwelula umhlane wakho ongezansi.
- 2
Phakamisa umlenze ophambene futhi uzinze i-pelvis
Phakamisa idolo lakho elibhekene namadigri angaba ngu-90 noma ugcine ithanga lakho liseduze nokuma mpo. Qinisekisa ukuthi womabili amathambo e-pelvic asezingeni elifanayo futhi akhombe ophahleni.
- 3
Phakamisa i-pelvis ngokuphusha phansi ngonyawo lwakho olusekelayo
Exhale bese ucindezela isithende nangaphambili konyawo lwakho olusekelayo ndawonye ukuze uphakamise i-pelvis yakho. Qinisa ama-glute akho njengoba amadolo akho, i-pelvis, namahlombe esondela emgqeni owodwa.
- 4
Yehlisa kancane ngenkathi ugcina izinga le-pelvis
I-Aerial Yehle ngaphezu kwamasekhondi angu-2-3 ngaphandle kokushintsha umlenze nezimo ze-pelvic. Vumela izinqulu zakho zithinte kancane umata bese uqala ukuphindaphinda okulandelayo.
LEVEL PELVIS
Uma i-pelvis yakho iwela ohlangothini olulodwa, kufanele unciphise ububanzi ngaphambi kobude
Uma i-pelvis ebhekene nomlenze wakho osebenzayo iwela noma i-torso yakho izungeza, umsipha owodwa we-glute awudluliseli amandla ku-pelvis. Phakamisa kuphela lapho womabili amathambo e-pelvic ehlala ekuphakameni okufanayo.
Ukuzungeza kulula ukukubheka ngokushesha ngokuthinta ingaphambili lezinqulu zombili ngezandla zakho.
Iphuzu elibalulekile: Isihluthulelo ongasisebenzisa ngaso leso sikhathi: “Phakamisa ama-pelvis womabili afinyelele ukuphakama okufanayo.”
FOOT DISTANCE
Ibanga Lonyawo Lokusekela Lishintsha Kakhulu Ukuthi Ama-Hamstrings Namadolo Akho Azizwa Ngayo
Uma izinyawo zakho ziqhelelene kakhulu, ujwayele ukuba namajaqamba, futhi uma izinyawo zakho zisondelene kakhulu, ukugoba amadolo akho kungase kungakhululeki. Qala phezulu lapho amashin akho acishe ame mpo.
Yabelana ngokucindezela kulo lonke unyawo lwakho, kunokumane ucindezele izinzwane zakho noma uzikhiphele ngaphandle.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Pelvis izungeza ibheke emlenzeni wokusebenza
- Lokho okubonayo
- I-pelvis eyodwa iphakeme phezulu futhi inkinobho yesisu ikhomba eceleni.
- Imbangela engaba khona
- Ibanga elidlulele noma ukulahlekelwa kwe-gluteus medius nokulawula okuyisisekelo.
- Indlela yokulungisa
- Yehlisa ubude bakho bese udonsa elinye idolo ulibhekise esifubeni sakho ukuze umise kabusha i-pelvis yakho.
Tshekisa umhlane wakho ukuze udale ubude
- Lokho okubonayo
- Izimbambo zami ziphakanyisiwe futhi ngizwa ingcindezi emhlane wami ongezansi kunokuba nginamathe.
- Imbangela engaba khona
- Ngemva kokunwetshwa kwe-hip, ububanzi bunyuswe ku-lumbar spine.
- Indlela yokulungisa
- Thatha umoya omude ukuze wehlise izimbambo zakho futhi ugoqe kancane i-pelvis yakho, ume ekufinyezweni kwe-glute.
I-Hamstrings cramp ngokuphindaphinda ngakunye.
- Lokho okubonayo
- Ingemuva lamathanga ngokuzumayo liyaqina futhi ukuvuselela kwe-glute kuyehla.
- Imbangela engaba khona
- Unyawo olusekelayo lukude kakhulu noma ama-glutes awakhiqizi isandiso se-pelvic esanele.
- Indlela yokulungisa
- Donsela izinyawo zakho kancane ezinqulwini zakho bese ubuyela ebhulohweni lemilenze emibili ukuze uzilolonge ukufinyela kwe-glute.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ibhuloho eline-glute eliphindwe kabili
Funda ukukhiya izimbambo kanye ne-pelvic.
Bridge March
Gcina i-pelvis yakho engenhla futhi uphakamise izinyawo zakho ngokushintshana.
Ibhuloho le-glute yomlenze owodwa
Yenza ukuphindaphinda okugcwele ngonyawo olulodwa.
Misa ibhuloho lomlenze owodwa
Khulisa ukulawula okuhlangene ngokumisa imizuzwana emi-2-3 phezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngohlangothi olubuthakathaka futhi usebenzise ama-reps alinganayo nobubanzi kuzo zombili izinhlangothi. Uma uhlangabezana namajaqamba noma ukuzungeza kwe-pelvic, ungaphusheli ekuhlulekeni futhi ubuyele ekuhlukeni kwemilenze emibili.
Ukubala
8–15 izikhathi ngayinye
Amasekhondi angu-1-2 aphezulu, i-pelvis ivundlile
Isethi
2–4 imisa ngayinye
45–90 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
2-3 izikhathi ngeviki
Hlanganisa ivolumu nezinye izivivinyo ze-glute
- Uma izinga le-pelvic nokucindezela konyawo kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma ukuphenduka, ukugoba iqolo, noma ama-hamstring cramps kwenzeka, yehlisa ububanzi noma ubuyele kuzo zombili izinyawo.
- Khetha ukwelula imilenze yakho kude emoyeni ngemuva kokuba nokulawula okwanele kwe-pelvic.
Imibuzo evame ukubuzwa
Kufanele ngiphakamise i-pelvis yami phezulu kangakanani?
Ukuphakama lapho amadolo, i-pelvis, namahlombe kuseduze nomugqa owodwa futhi imisipha ye-gluteal ifinyezwa kwanele. Yima ngaphambi kokuthi umhlane wakho ube manzi.
Kungani ngizwa ama-hamstrings ami kuphela?
Izinyawo zakho zingase ziqhelelene kakhulu noma i-pelvis yakho nezimbambo zingase zingahambi kahle. Sondeza izinyawo zakho eduze kancane futhi uzijwayeze ngokufinyela kwe-glute ebhulohweni lemilenze emibili.
