WALL SLIDE
Ukuzivocavoca okuhamba phambili kokulungisa ukukhulisa ukuzinza kwe-scapular nokuthuthukisa ukuhamba kwehlombe usebenzisa udonga
Yima ufulathele odongeni bese ucindezela ikhanda lakho, umhlane ongenhla, nezinqe odongeni. Yakha izingalo zombili zibe yisimo sika-'W', izindololwane nengemuva lezandla lithinte udonga. Qinisa umgogodla wakho ukuze ugcine umhlane wakho ongezansi ungaphumi odongeni. Exhale bese ucindezela kancane izingalo zakho ngaphezu kwekhanda lakho, ugcine izindololwane zakho nengemuva lezandla zakho kude nodonga. Yima kancane phezulu, bese ubuyela kancane endaweni yokuqala.
- Imisipha eyinhloko
- Lower Trapezius · Serratus Anterior
- Imisipha esekelayo
- Rhomboids · Rotator Cuff
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuzungeza Okuphezulu kwe-Scapular
Ingalo yami ayikwazi ukufinyelela odongeni, kufanele ngenzenjani?
Ungase ungakwazi ukuyifinyelela ekuqaleni. Uma uzijwayeza ngokungaguquki, usebenza kuphela lapho ungafinyelela khona, ukuguquguquka kwakho kuzothuthuka kancane kancane.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Bamba umzimba wakho odongeni
Yima ufulathele odongeni bese ubeka izinyawo zakho cishe ngo-10 kuya ku-15 cm ngaphambi kodonga. Zibeke odongeni ngokuphelele kusukela ekhanda kuye ezinqeni.
- 2
Ukudala ukuma okumise okwe-W
Phakamisa izingalo zakho bese ubeka izindololwane zakho nengemuva lezandla zakho odongeni. Qiniseka ukuthi izingalo zakho zilolongekile njenge ‘W’.
- 3
Shelelelela phezulu
Yelula kancane izingalo zakho ngaphezu kwekhanda lakho. Ngalesi sikhathi, qinisa isisu sakho ukuze umhlane wakho ophansi ungavuki.
- 4
Buyela kancane
Donsela izindololwane zakho ngasezinhlangothini zakho bese ubuyela endaweni ethi 'W'. Gxila ekuhambeni kwe-scapula yakho.
SCAPULAR RHYTHM
Isigqi sehlombe samahlombe anempilo
Islayidi sodonga siqinisa ngokukhetha imisipha ephansi ye-trapezius kanye ne-serratus yangaphambili, esiza ngokujikeleza phezulu kwe-scapula. Abantu abaningi basebenzisa ngokweqile imisipha yabo ye-trapezius engenhla lapho bephakamisa amahlombe abo, kodwa lokhu kuvivinya umzimba kukusiza ukuthi ufunde kabusha amaphethini okusebenzisa imisipha afanele.
Ikakhulukazi uma unamahlombe ayindilinga noma i-shoulder impingement syndrome, ukuvikela ukusimama kwe-scapular ngokusebenzisa amaslayidi odongeni kungaba usizo kakhulu ekudambiseni ubuhlungu nasekuthuthukiseni ububanzi bokunyakaza. Kubaluleke kakhulu ukugcina ukuxhumana nodonga kunokwelula izingalo zakho ngamandla.
RANGE, LOAD & TEMPO
Khetha ububanzi futhi ulayishe okugcina i-Wall Slide iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-trapezius ephansi · i-serratus yangaphambili ikhiqiza ukunyakaza kuyilapho ama-rhomboids · i-rotator cuff isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Wall Slide kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Yehlisa emuva odongeni
- Lokho okubonayo
- Isimo lapho ingemuva eliphansi ligobe kakhulu lapho uphakamisa ingalo, kudala isikhala phakathi kodonga nodonga.
- Imbangela engaba khona
- Izama ukuxazulula ukuntuleka kokuhamba kwehlombe ngokunxephezela umhlane ophansi.
- Indlela yokulungisa
- Qinisekisa kakhulu imisipha yakho yesisu ukuze ucindezele i-lumbar spine odongeni, futhi unyakazise izingalo zakho kuphela lapho ungaziphakamisa khona.
Ingemuva lesandla noma indololwane lilenga odongeni
- Lokho okubonayo
- Isenzakalo lapho ingxenye yengalo iwela odongeni ngesikhathi sokunyakaza.
- Imbangela engaba khona
- Ukuntuleka kokuhamba komgogodla we-thoracic noma ikhono elincishisiwe lokuzungeza ihlombe ngaphandle.
- Indlela yokulungisa
- Hambisa kuphela phakathi kwebanga elingawi odongeni, bese unweba kancane kancane ibanga lokunyakaza.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Foam Roller Wall Slide
Kwenziwe ngerola yegwebu phakathi kodonga nengalo ukuze kuthuthukiswe umsebenzi womsipha wangaphambili we-serratus.
I-Band Wall Slide
Qinisa iziqinisi zamahlombe ngokulenga ibhande elincane esihlakaleni sakho bese ulenza ngokumelana okufakwa ngaphandle.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Islayidi sodonga wukuzivocavoca okufana nethoni yokuqondisa amahlombe ashubile abantu banamuhla. Yisebenzise njengendlela yokufudumala.
Imvamisa
Nsuku zonke noma izikhathi ezi-3-4 ngesonto
Njengoba kuwumsebenzi wokulungisa, uma uwenza kaningi, umphumela uba ngcono.
Ivolumu
2~3 amasethi, 10~15 izikhathi
Yenza kancane futhi uzwe ukukhuthazwa okulungile.
- Ungayeki ukuphefumula futhi ukugcine kungokwemvelo.
- Donsa isilevu sakho futhi ugcine intamo yakho iqondanisiwe.
- Gxila ekuthintaneni okunembile nokunyakaza kunesivinini.
Imibuzo evame ukubuzwa
Kunzima ukukwenza umile. Ngingakwenza ngihlezi?
Yebo, ungathola umphumela ofanayo ngokuhlala phansi umhlane wakho ubheke odongeni.
