SIT-UP
I-sit-up ayikona ukuvivinya umzimba okuhilela ukuma ngezinyawo zakho zigxilile, kodwa kunalokho ukuzivivinya okuhilela ukulawula umzimba ongenhla ngokuxhuma ukuguquguquka kwesisu nokunwebeka kwe-hip.
Ukuhlala ne-torso eqonde ngokugcwele ukusuka endaweni ephansi kwandisa ukubandakanyeka kwama-flexible e-hip ngemva kokuguquguquka kokuqala kwesisu. Ukushwiba izingalo zakho noma ukugcina izinyawo zakho zitshalwe ngokuqinile kuzokwenza ukuphindaphinda kube lula kodwa kunganciphisa ukulawula emuva nentamo. Izingalo zakho zisesifubeni sakho nezinyawo zakho ngokunethezeka phansi, ginqika kancane usuka emahlombe akho bese wehla ngokulandelana okufanayo.
- Imisipha eyinhloko
- Rectus abdominis · Iliopsoas
- Imisipha esekelayo
- Rectus femoris · Obliques
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuguquka ukusuka ekuguqukeni komgogodla ukuya endaweni yokuhlala
Ingabe ngidinga ukuvikela izinyawo zami?
Ayidingeki. Lawula ngonyawo lwakho lwamahhala kuqala, njengoba ukubamba okuqinile kungakhuphula ukuzibandakanya kwe-hip flexor nesivinini.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukulungiselela izinyawo zakho kanye ne-pelvis ukuze uthole ukunethezeka
Lala ngomhlane wakho, guqa amadolo akho bese ubeka unyawo lwakho lonke phansi. Ungabeki izinyawo zakho ngokuqinile ngaphansi kwanoma yiziphi izinto ezinzima futhi ugcine izandla zakho phambi kwesifuba sakho.
- 2
Gingqa izimbambo bese uphakamisa amahlombe
Exhale, donsa kancane isilevu sakho, ulethe izimbambo zakho ngasesinqeni sakho, bese uphakamisa amahlombe akho uwasuse kumata.
- 3
Ukuxhuma i-hip joint endaweni yokuhlala
Ukuqhubekela phambili kwe-torso ngaphandle kokuhlehla, qondisa umzimba ongenhla ngasemathangeni. Ungadonsi intamo yakho noma ujike izingalo zakho.
- 4
Ukwehlisa umgogodla ngokulandelana kusuka ku-pelvis
Phezulu, donsa umoya bese utshekisa i-pelvis yakho emuva, uqondanise umgogodla wakho kumata imizuzwana emi-2 kuya kwemi-4. Ungawisa ikhanda.
ROLL UP, ROLL DOWN
Ixhumanisa ukunyakaza komgogodla ne-hip ngokulandelana kwakho kokubili ukuphakamisa nokwehlisa
Uma uphonsa wonke umzimba wakho njengesigaxa kusukela ekuqaleni, uzodinga ukuphakamisa izinyawo zakho noma uhlehlise izingalo zakho. Phakamisa amahlombe akho kuqala bese uwaxhuma endaweni yokuhlala.
Uma wehla, ginqika kancane usuka okhalweni futhi uzwe umgogodla ngamunye uthinta umata.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Ikhuphuka isuka emahlombe bese yehla isuka okhalweni.”
EXPECT HIP FLEXORS
Ukubandakanyeka kwe-Hip flexor kungokwemvelo ngesikhathi sokuhlala ngokugcwele.
Uma ufuna ukuvala ngokuphelele ama-hip flexor, ama-crunches angcono kune-sit-ups. Yenza ukukhetha kwakho kokuzivocavoca kuhambisane nemigomo yakho.
Uma uba namajaqamba phambi kwezinqulu zakho noma ungaphathekile kahle emhlane wakho ongezansi, yehlisa ububanzi bube ukushoshozela kuphela.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isukuma ngokushwiba izingalo
- Lokho okubonayo
- Izandla zihamba ngokushesha ukusuka phezulu kuye phambi kwamadolo nezinyawo ziyaphakanyiswa.
- Imbangela engaba khona
- I-inertia esetshenzisiwe esikhundleni sokuguquguquka kwesisu nenqulu.
- Indlela yokulungisa
- Beka izandla zakho esifubeni sakho bese wehlisela ku-crunch ingxenye noma ukusizwa ukuhlala.
Donsela emuva kwekhanda ngesandla
- Lokho okubonayo
- Isilevu sami sicindezelekile esifubeni sami futhi ingemuva lentamo yami libuhlungu.
- Imbangela engaba khona
- Ngaguquguqula umgogodla wami womlomo wesibeletho ngezandla zami ukuze ngiphakamise umzimba wami ongaphezulu.
- Indlela yokulungisa
- Beka izandla zakho phambi kwesifuba sakho bese ugcine isikhala esincane ngaphansi kwesilevu sakho.
Uma wehla, yehlisa umhlane wakho phansi.
- Lokho okubonayo
- Umhlane wakho nekhanda kuphahlazeka kumata nge-rep ngayinye.
- Imbangela engaba khona
- Ukuntuleka kokulawula okucacile noma ukukhathala ngokweqile.
- Indlela yokulungisa
- Yehlisa inani lezimpinda futhi usebenzise ukwehla kwesekhondi elingu-2-4 noma ububanzi obufushane.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umthwalo owandayo namandla
Khulisa ukuqina ngokukhuphula isisindo kancane kancane noma unciphise izikhathi zokuphumula.
Indlela Yokuziphatha Ehlukile Eyinkimbinkimbi
Khulisa izinga lobunzima ngokulihlanganisa nezinye izivivinyo noma ngokungeza izindawo ezingazinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Hlola kuqala ukuthi ingabe ukuhlala ngokugcwele kuyadingeka ukuze ufeze umgomo wakho. Uma umgomo wakho kuwukuguquguquka kwesisu, ama-crunches angase afaneleke kakhulu, futhi uma umgomo wakho uphikisana nokunwetshwa, izimbungulu ezifile noma amapulangwe angase afaneleke kakhulu.
Imvamisa
2-3 izikhathi ngesonto
Ibeke ngendlela efanele emzimbeni wakho wonke noma endaweni efanele.
Ivolumu
3~5 amasethi, 8~15 izikhathi
Lungisa inani lama-reps futhi usethe ngokuya ngezinhloso zakho.
- Hlala ubeke ukuphepha kuqala futhi ulalele ubuhlungu bakho obuhlangene.
- Yenza wonke umsebenzi ngaphakathi kwendawo yokulawula kwakho.
Imibuzo evame ukubuzwa
Uyini umehluko phakathi kwama-sit-ups nama-crunches?
I-Crunches iwukugoba okufushane komgogodla okuphakamisa ikakhulukazi amahlombe, kuyilapho ama-sit-ups ehlanganisa ukugoba kwe-hip ukuze amise ngokugcwele i-torso.
Uma iqolo lami libuhlungu, ingabe kusafanele ngizivumelanise nezimo?
No. Yima ngokushesha, shintshela kuma-crunches noma ama-anti-stretch exercises, futhi uhlole nochwepheshe uma ubuhlungu buqhubeka.
