WINDSHIELD WIPER
I-windshield wiper ayiwona umsebenzi lapho ubeka khona izinyawo zakho kwesokunxele noma kwesokudla, kodwa ukunyakaza okuyisisekelo okusezingeni eliphezulu okulungisa amahlombe akho futhi kubambezele ukujikeleza okwenziwa i-leg lever ngemisipha yakho e-oblique.
Lala ngomhlane, welule izingalo zakho emaceleni, bese wehlisela imilenze yakho eceleni ukuze udale i-lever enkulu ejikelezayo ye-pelvis yakho kanye ne-lumbar spine. Njengoba ukuhluka kwemilenze eqondile kunzima kakhulu, kufanele uqale nge-knee wiper egobile ngamadolo akho egobile ngama-90 degrees. Vumela zombili izindwani zamahlombe ukuthi zihlale phansi kanye nomhlane ongezansi ukuze uphakamise, kodwa wehlise ijubane phakathi kwebanga elingenabuhlungu.
- Imisipha eyinhloko
- Imisipha ye-oblique yangaphakathi · Umsipha oblique wangaphandle
- Imisipha esekelayo
- I-Rectus abdominis, isisu esiphambene, i-iliopsoas, ama-adductors
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Recumbent Lever Torso Rotation
Ingabe izinyawo zakho kufanele zithinte phansi?
No. Buyela ngobude obugcina womabili amahlombe nokuzungezisa okulawulwayo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isekela phansi ngezingalo namahlombe
Lala ngomhlane wakho welule izingalo zakho ngendlela engu-T. Beka izintende zakho namahlombe phansi futhi ugcine intamo yakho ikhululekile.
- 2
Ukukhetha i-lever enedolo lokugoba
Abaqalayo kufanele bagobe izinqe zabo namadolo cishe ama-degree angama-90. Nweba futhi uhlanganise imilenze yakho ndawonye kuphela uma unokulawula okwanele.
- 3
Yehlisa kancane i-pelvis yakho nemilenze ohlangothini olulodwa
Hogela bese wehlisa womabili amadolo noma imilenze ndawonye ohlangothini olulodwa. Yima ngaphambi kokuba uphakamise ihlombe lakho eliphambene noma uzwe ubuhlungu emhlane wakho ophansi.
- 4
Ukuhambisa ama-oblique phakathi nendawo kuya kolunye uhlangothi
Exhale bese uletha imilenze yakho phakathi nendawo, bese uphinda uhla olufanayo ngakolunye uhlangothi. Esikhundleni sokubhampa ezansi, yehlisa ijubane imizuzwana emi-2 ukuya kwemi-4.
BEND THE KNEES
Ukulungisa i-lever ejikelezayo ku-engeli yakho yamadolo kuwukubuya okuphephile
Uma imilenze iqondiswa, i-lever iba yinde, okwandisa kakhulu i-torque yokujikeleza okhalweni. Lawula amahlombe akho kanye nesivinini ekuguquguqukeni kwamadolo agobile.
Ungehlisa ububanzi futhi ucindezele ngokuqhubekayo ngokusondeza amadolo akho kancane emzimbeni wakho.
Iphuzu elibalulekile: Indlela okufanele isetshenziswe ngaso leso sikhathi: “Amahlombe phansi, imilenze ihamba kancane njengomzimba owodwa.”
BRAKE THE ROTATION
Isigaba esibalulekile akusona iphoyinti lokugcina elishaya phansi, kodwa inqubo yokubhuleka ijika elibheke phansi.
Izinyawo noma amadolo akho awadingi ukuthinta phansi. Buyela endaweni lapho ugcina khona ukungezwani kwe-oblique kanye nokuxhumana kwehlombe.
Uma i-recoil idlula phakathi nendawo, inciphisa ububanzi futhi ima isekhondi elingu-1 ohlangothini ngalunye.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ihlombe eliphambene liphakanyiswe phansi
- Lokho okubonayo
- Ihlombe nengalo maqondana nohlangothi lapho umlenze wehliswe khona khuphukela emoyeni.
- Imbangela engaba khona
- Ibanga lokuzungezisa kanye nezinsimbi zomlenze okwamanje azisalawuleki.
- Indlela yokulungisa
- Goba amadolo akho bese wehlisa imilenze yakho kancane ukuze amahlombe akho ahlale phansi.
Imilenze eshaya phansi
- Lokho okubonayo
- Ukuhlehla kusuka phansi noma ekugcineni ibanga phakathi nendawo.
- Imbangela engaba khona
- Ibanga lokunyakaza labekwa phambili ngaphezu kokuncipha kwemisipha etshekile.
- Indlela yokulungisa
- Phakamisa iphoyinti lokugcina bese usebenzisa imizuzwana emi-3 phansi kanye nesekhondi elingu-1 ukumisa isikhashana.
Yomibili imilenze ihlukene
- Lokho okubonayo
- Umlenze owodwa wehla kuqala bese i-pelvis isonteka.
- Imbangela engaba khona
- Ama-Adductors ne-torso akhululekile noma i-lever yinde.
- Indlela yokulungisa
- Beka ithawula phakathi kwamadolo akho bese ubuyela ekuguquguqukeni kwedolo eligobile.
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
Bala ngakunye kwesokunxele nakwesokudla njenge-rep engu-1 futhi usebenzise ukuphindaphinda okuphansi. Lokhu ukunyakaza okubangela ukukhathala kokuphenduka okuphezulu emuva, ngakho yenza kuphela amasethi akuvumela ukuthi wehlise isivinini ngaphandle kokuhlehla.
Imvamisa
2-3 izikhathi ngesonto
Yibeke ngokufanelekile emzimbeni wakho wonke noma enkambisweni yendawo 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
Ingabe isivivinyo esifanayo uma ugoba amadolo akho?
Yebo. Lokhu ukuhlehla okuyisisekelo okunamalever ancishisiwe, futhi iningi kufanele liqale ngokuhluka kwamadolo agobile.
Ngingakwazi ukuphakamisa ukhalo lwami?
Ngokuya ngokujikeleza kwe-pelvis, ukhalo olulodwa lungaphakanyiswa, kodwa uma ihlombe eliphambene lintanta noma libangela ubuhlungu, ububanzi budlulele.
