I-bandal lateral yokuhamba umzimba ibukeka (futhi izwa) inhle kakhulu, kodwa empeleni iyindlela ephelele yokuthuthukisa ukuqina kwe-hip, ukuqinisa abathtrors abaqhamuka - ikakhulukazi i-gluteus medius - nokwandisa ukuqina kwamadolo.
Njengengxenye yesimiso sokufudumala , i-latal band yokuzivocavoca ihamba umzimba ihlanganisa imisipha eminingi ejulile eqinisa i-pelvis.
Ukwenza lo msebenzi ngaphambi kokusebenza ungathuthukisa ukuqina kwe-hip nokuqiniswa kwamadolo. Lokhu nakho, kuthuthukisa imishini yomzimba jikelele futhi ukuhamba kahle ukusebenza ngesikhathi sokuvivinya umzimba noma ukuncintisana.
Ukuzivocavoca kwe-bandal yokuhamba phambili kusiza kakhulu kunoma yimuphi umdlali owenza ezemidlalo ezidinga ukugijima, ukugxuma, ukuguqula nokuguqula. Ungathola ama-latal, ama-resistance bands kunoma yiliphi isitolo sezemidlalo.
Ukuzinza kwe-Hip kunciphisa ukulimala kwe-ACL
I-gluteus medius ebuthakathaka - enye yemisipha ehlangothini lwe-hip - ingabangela izinkinga emadolweni. Eqinisweni, ngokuvamile kuyisisekelo esizwakalayo sokuhlukunyezwa kwamadolo nokulimala, ikakhulukazi ukulimala kwe-ACL . I-gluteus medius medius ingagcini nje ukuzinzisa isiqhwa kodwa isisiza ukulondoloza ukulandelela okufanele emadolweni ngokuhlanganyela ekunciphiseni ukucindezeleka okuqhubekayo emadolweni.
Ukwenza ukuvivinya umzimba kwe-bandal ukuvikela idolo ngokuqeqesha amaphethini okuhamba ngendlela efanele emadolweni. Ngakho-ke akungena ngaphakathi noma ngaphandle.
Ukulondoloza ukulandelela okufanele kubalulekile uma ufika ungene ngokuphepha . Ochwepheshe abaningi bakholelwa ukuthi ukuqhuma okungalungile kwamadoloki ama-biomechanics yisici esisodwa esichaza ukuthi kungani abagijimi besifazane benesifo esingavumelani se-ACL .
Indlela Yokwenza I-Lateral Band Ukuhamba Ukuzivocavoca
Ukuze lo msebenzi usebenze kahle, udinga ukukhetha ibhande lokumelana ngamandla afanele.
Imibala yebhodi ibonisa izinga lokumelana nokuthuthuka, okuphuzi (okulula) kuya eluhlaza (okulinganayo) kuya eluhlaza okwesibhakabhaka (kanzima) kuya kumnyama (kunzima kakhulu). Abagijimi abaningi bayakwazi ukuqala nge-band eluhlaza futhi kungenzeka noma bangathuthuki ngokuhamba kwesikhathi. Uma lokhu kusebenza kuyinselele kakhulu kuwe, sebenzisa i-band elula.
Emva kokuthola ibhola lokumelana, sekuyisikhathi sokuyibeka futhi uqale ukuhamba:
- Ukugcina i-flat band, hhayi bunched, beka ibhande ngenhla kwesikhumba ngasinye futhi ziboshwe zombili imilenze.
- Misa izinyawo zakho ububanzi be-shoulder-width. Ibhendi kufanele ifundiswe, kodwa ayiluliwe.
- Bhonqa ngamadolo kancane bese uqhubekele endaweni esigamu-squat ukuze usebenze i-gluteus medius.
- Gcina izinyawo zakho zihambelana namahlombe akho kanye nobuso obusweni ngesisindo sakho somzimba sisatshalaliswa ngokulinganayo phezu kokubili izinyawo.
- Ukulondoloza isikhundla se-squat-squat, shiya isisindo sakho phezu komlenze owodwa bese uthatha isinyathelo eceleni komunye umlenze. Hambisa umlenze ngaphakathi nangaphandle, eceleni, u-8 kuya kwezingu-10 ubuyeke.)
- Gcina izinga lakho ezinqulwini ngesikhathi sokuhamba. Zama ukungabheki phansi noma phansi noma ugijimele eceleni.
- Khipha kancane kancane isisindo sakho bese ushintsha imilenze.
- Yenza ezinye izinyathelo ezihamba phambili ezingu-8 ukuya ku-10.
Ngalolu hlelo lokusebenza, kusiza ukugcina ukuma okuphansi, okubheke phambili. Gwema ukugoqa izintambo phezulu noma phansi noma eceleni.
Uma ukwenza kahle, kufanele uzizwe ku-gluteus medius yakho. Izinkalo zakho zizoshisa!
Uma unenkinga ukwenza umsebenzi wokuhamba nge-bandal lateral, ungase udinge ukuqala ngokuzivocavoca okuncane kakhulu, okufana nokuqothulwa kwe-hip , okuyinto ehlose i-gluteus medius. Omunye umsebenzi wokuzivocavoca omuhle ukufaka phakathi kokufudumala kwakho futhi usize umlilo ukuzinza okuyi-hip yi- plank side . Engeza lezi zimbangela ezimbili kumkhuba wakho wokufudumala uma unenkinga ekubhekeleni ezinqulwini zakho.