V-UP
I-V-up ayikona ukunyakaza okuphoqa izandla nezinyawo ukuthi zithintane, kodwa iwukuzivivinya kwesisu okusezingeni eliphezulu okudala ibhalansi ku-ischium ngokuphakamisa kanyekanye i-torso nemilenze.
Ukuphakamisa umzimba ongaphezulu nemilenze eqondile kanye kanye ukusuka endaweni elele kubeka umthwalo omkhulu kuma-rectus abdominis nama-hip flexors. Uma uvuka ngokukhahlela kwengalo noma uphonsa imilenze yakho kuqala, ulahlekelwa ibhalansi nokwehla okulawulwayo ngaphezu kwe-ischia yakho. Qala ngokushintshashintsha kwe-chin-up noma side-by-side regression, uhambe kuphela lapho isifuba namathanga akho eseduze phezulu.
- Imisipha eyinhloko
- I-Rectus abdominis
- Imisipha esekelayo
- Imisipha ye-Iliopsoas, imisipha ye-Rectus femoris, imisipha ye-Oblique
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- I-torso kanye ne-hip joint flexion
Ingabe izandla zakho kufanele zithinte izinyawo zakho?
No. Noma yibuphi ububanzi obugcina ibhalansi ngaphezu kwe-sciatica kanye nokuphakama ngesikhathi esisodwa kanye nokwehla okulawulwayo kwanele.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lala phansi futhi udale ukungezwani komzimba
Lala ngomhlane imilenze yakho ihlangene futhi izingalo zakho zelulelwe phezulu. Exhale ukuze wehlise izimbambo zakho ezingezansi futhi uvimbele ijika lomhlane wakho ekubeni likhulu kakhulu.
- 2
Ukuphakamisa umzimba ongaphezulu nemilenze ngasikhathi sinye
Cindezela i-abs yakho bese uphakamisa amahlombe akho nemilenze ndawonye uyisuse phansi. Nweba izingalo zakho ziye ohlangothini lwezinyawo zakho futhi uqinisekise ukuthi imilenze yakho ayiqhubi ngaphambi komzimba wakho ongaphezulu.
- 3
Ukulinganisa kafushane ku-ischium
Phezulu, hlanganisa isifuba namathanga akho bese uhambisa izandla zakho ezinyaweni zakho noma ezinsini. Ungawugodli umhlane wakho ngokweqile noma udonse intamo yakho.
- 4
Yehlisa kancane izingalo nemilenze yakho ndawonye
Yehlisa umzimba wakho ongaphezulu nemilenze ngasikhathi sinye ngaphezu kwemizuzwana emi-2 ukuya kwemi-4. Misa isikhashana ebangeni elingemuva eliphansi noma ulale phansi ngokuphelele ukuze usethe kabusha ukungezwani.
RISE TOGETHER
Umzimba wakho ongaphezulu nemilenze kufanele ikhuphuke ngesivinini esifanayo ukuze ugcine ibhalansi phezu kwamathambo akho okuhlala.
Uma imilenze ikhuphuka kuqala, umzimba ongaphezulu uhlala ngemuva, futhi uma ingalo ihlehla kuqala, kuba nomthelela emhlane ongezansi. Qala ezinhlangothini zombili ngesikhathi esisodwa ngebanga elincane.
Izilevu zokugoba edolweni ziyimbuyiselo esemthethweni yokuphrakthiza isikhathi esifanayo nge-lever emfushane.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Letha isifuba sakho namathanga ndawonye ngesikhathi esisodwa bese wehlise ndawonye.”
CONTROL THE DESCENT
Kunzima kakhulu ukulawula umhlane ophansi kanye ne-pelvis ekwehleni kunasezindaweni ezikhuphukayo.
Yehlisa izinyawo namahlombe akho phansi, uphule ukungezwani kwesisu ngokuphindaphinda ngakunye. Yima ngaphambi nje kokuthi uthinte noma uthinte kahle ukuze usethe kabusha.
Uma umhlane wakho ophansi ukhuphuka kuqala, yehlisa imilenze yakho phezulu noma ugobe amadolo akho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Swayipha izingalo zakho bese uphonsa umzimba wakho ongaphezulu
- Lokho okubonayo
- Amahlombe aphuma kuqala bese elahlekelwa ibhalansi phezulu.
- Imbangela engaba khona
- I-inertia yengalo esetshenzisiwe kunokunyakaziswa kwesisu.
- Indlela yokulungisa
- Zijwayeze ukuphakamisa kanyekanye ngokubeka izingalo zakho phambi kwesifuba sakho noma ubuyele esilevini.
Imilenze iphakama kuqala, ukuqina komgogodla okuphansi
- Lokho okubonayo
- Lapho wehla, isikhala okhalweni siyakhula futhi ingaphambili kuphela elihlangene lenyonga liyakhathala.
- Imbangela engaba khona
- I-lever yinde kunekhono lamanje lokulwa nesandiso.
- Indlela yokulungisa
- Goba amadolo akho, yehlisa imilenze yakho kancane, futhi ugcine izimbambo zakho nezinqe zakho ziqondile.
Izama ukufinyelela ezinyaweni ngokudonsa intamo
- Lokho okubonayo
- Isilevu sami sisondele kakhulu esifubeni sami futhi ingaphambili nangemuva kwentamo yami liqinile.
- Imbangela engaba khona
- Ibanga eliphoqiwe eliqondise ukuthintana kwezandla nezinyawo.
- Indlela yokulungisa
- Gcina amehlo akho emadolweni akho futhi izandla zakho zibheke ezinqeni zakho kuphela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isilevu sakho silele phansi
Funda ukunwebeka kwe-pelvic ngesici esifushane.
Ihlezi i-Chin-Up
Beka izandla zakho phansi bese uqondanisa umzimba wakho ongaphezulu namadolo.
I-Vent Knee V-Up
Yenyuka ngasikhathi sinye namadolo agobile.
Umlenze oqondile we-V-up
Nweba imilenze yakho lapho wehla okulawulwayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sheshisa ukuphindaphinda noma uqedele ngaphambi kokuba ukwehla kwehle. Njengoba lokhu kungumnyakazo obeka ukuguquguquka okukhulu kwesisu kanye nokukhathala kwe-hip flexor, ukuphindaphinda okuphansi kwanele.
Bala
5-12 izikhathi
Yehla imizuzwana engu-2-4
Isethi
2–4 amasethi
60–120 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-3 izikhathi ngeviki
Ukuzivocavoca okuhlukile kokuphakamisa imilenze nezilawuli
- Khulisa inani lokuphindaphinda uma ukuphakama kanye nokwehla okulawulwayo kugcinwa.
- Uma uhlangabezana nokuqina kwengalo, ukuqina kweqolo eliphansi, noma ukungezwani kwentamo, guqa amadolo akho noma ubuyele ezilevini.
- Asikucabangi ukufinyelela izandla nezinyawo njengendlela yokukhetha impumelelo.
Imibuzo evame ukubuzwa
Ingabe ukugoba amadolo akho kuyawunciphisa umphumela?
I-lever yimfushane, iyenza ingabi nzima, kodwa usengafunda isikhathi esifanayo nokulawula kwesisu.
Ngingakwazi ukuqhubeka uma ngizwa umsindo ngemuva kwami?
Hlola ngokwehlisa ukuma kwakho ngisho noma kuwumsindo olula ongenabuhlungu. Yeka ngokushesha uma ubuhlungu noma ukungakhululeki kwenzeka.
Ubufakazi nezinkomba
- 1. ACE - V-sit
