Imisipha Yensimu Elula Yenza

Ithanga lichaza indawo yomlenze wakho ngaphezu komdolo ohlangene nangaphansi kwe-hip. Amaqembu amakhulu amane ama-muscle akha isifunda sethanga:

• I-Quadriceps - Phakamisa idolo bese ugoba phezulu
• I-Hamstrings - Bhonqa ngamadolo bese wandisa iminyango emuva
• I-Adductors - Yenza imilenze ndawonye
• Abductors (njengemisipha yakho ehlobisayo) - Hambisa imilenze ngaphandle

Lezi zinsizwa zisiza ukusekela amajosi akho kanye nokusiza kanye nokusiza ukuhambisa isifuba sakho samathambo (bone bone) ne-tibia (bone bone). Ngezinye izikhathi, lezi zinhlanzi ziba nzima emva kokulimala noma isikhathi sokungasebenzi nokukhungatheka.

Imisipha yethanga lakho ingaba yinkimbinkimbi ngenxa yenani elide lesikhathi esisichitha endaweni ehlezi ngesikhathi somsebenzi. Ngenxa yalesi sizathu kubalulekile ukwelula imisipha yamathanga njalo. Amaseshini ambalwa nomhlengikazi wakho ongokwenyama angakusiza ukuthi unqume ukuthi yiziphi izivivinyo ezingcono kakhulu zokwelula amathanga akho.

Ake sibukeze ngokulula okulula okukhomba ukuthi i-quadriceps, i-hamstring, namaqembu omzimba we-adductor. Umhlinzeki wakho wangokwenyama wangokwenyama angakwenza ukuthi usebenze lezi zikhathi izikhathi ezimbalwa ngosuku njengengxenye yohlelo lwakho lokuzivocavoca ekhaya.

Ngaphambi kokuqala lokhu, noma enye, uhlelo lokuzivocavoca udinga ukuhlola nodokotela wakho ukuze uqiniseke ukuthi ukuzivivinya kuphephile ukuba ukwenze.

1 - Quadriceps Yula

Inkambo ye-quadriceps phansi phansi kwethanga lakho kusukela ekhanda lakho kuya emadolweni. Ukuqina lapha kungaba yimbangela eyodwa yezinhlungu zamadolo noma ukuphazamiseka kwe-patella. Nansi indlela owelula ngayo ama-quads wakho:

1. Yima ngokuqondile
2. Hamba phambili ngomlenze wakho wesokudla
3. Gwema kancane idolo lakho langakwesokudla ugcine ngqo umlenze wakho wesobunxele
4. Qhubeka ukugoba idolo lakho langakwesokudla kuze kube yilapho ulula kancane uzwakala phezulu kwethanga
5. Bamba imizuzwana engu-5
6. Buyela esimweni sokuqala
7. Phinda izinyathelo 1 kuya ku-6 izikhathi ezinhlanu
8. Yenza ngomlenze wesokunxele phambili

Khumbula ukumisa ukwelula uma kubangela ubuhlungu obukhulu.

2 - Ukunyakaza kwe-Hamstring

Ama-hamstrings akho awela emuva kwethanga lakho kusuka kuwe ku-hip kuya emuva kwegceke lakho. Nansi indlela yokwelula ngayo:

1. Yima ngokuqondile
2. Bendela bese uzama ukuthinta izinzwane zakho ngenkathi ugcina kahle amadolo akho
3. Qhubeka kuze kube yilapho ulula kancane uzwa ngemuva kwamadolo
4. Bamba imizuzwana engu-5
5. Buyela esimweni sokuqala
6. Phinda izinyathelo 1 kuya ku-5 izikhathi ezinhlanu

Misa lokhu kunweba uma uzizwa ubuhlungu obuphansi emuva noma ukhula ubuhlungu emathunjini akho.

I-3 - I-Adductor Stretch

Imisipha yakho ye-adductor igijima kusukela ohlangothini lwangaphakathi lwe-hip yakho ukuya ohlangothini olungaphakathi lwamadolo akho. Basiza ukudonsa izithanga zakho ndawonye. Nansi indlela owelula ngayo.

1. Yima ngokuqondile
2. Sakaza imilenze yakho ibe kude
3. Khamba kancane ngakwesokunene sakho ngenkathi uguqa ngamadolo akho okunene
4. Gcina umlenze wakho wesokunxele uqonde
5. Qhubeka kuze kube yilapho ulula kancane uzwakala ngaphakathi kwethanga langaphakathi langakwesokunxele
6. Bamba imizuzwana engu-5
7. Buyela esimweni sokuqala
8. Phinda izinyathelo 1 kuya ku-6 izikhathi ezinhlanu
9. Yenza lokhu futhi, uncike ngakwesobunxele

Lapho welula, ithole lokunethezeka kufanele lizwe. Yeka uma uzizwa ubuhlungu. Ngokwehlisa imisipha yakho kancane usuku ngalunye, ungaba nethonya elihle ekuhambeni kwakho konke.