Ukusebenzisa i-Foam Roller
Ukusebenzisa i-roller-roller kuyindlela enhle yokunciphisa ubuhlungu kusuka ekulimazeni komzimba okuncane noma ukwenza ukukhishwa kwe-myofascial. I-roller ye-foam ayiluleli nje imisipha namathenda, kodwa iphinde iphule phansi ukunamathela kwezicubu ezincane nezinhlamvu ezibomvu. Lo msebenzi osebenzayo usebenzisa i-roller ukukhomba i-IT band.
Indlela yokusebenzisa i-Foam Roller ye-IT Band Pain
Ukusebenzisa i-roller i-foam kwi-IT band kungaba buhlungu, kodwa abantu abaningi bakuthola ngelinye ilanga eliwusizo kakhulu ozolenza nge-roller foam.
- Thetha ku-roller ngakwesokunene sakho, ne-roller ehlezi ngaphansi nje kwe-hip. Umlenze wakho phezulu ungahambisana nomlenze ongezansi uma ufuna ukucindezelwa okuningi. Noma, ukuguqa phambi kwakho ukukhulula ezinye zesisindo somzimba wakho futhi unikeze ibhalansi engcono.
- Sebenzisa izandla zakho ukuze usisekele futhi uqhubekele kusukela emlenzeni kuze kube semadolweni, uhleze kunoma yiziphi izindawo eziqinile noma ezibuhlungu. Phinda ngakolunye uhlangothi.
I-Advanced IT Band Yelulela
Lokhu kunwetshwa okuthuthukisiwe kwe-IT band futhi kwaziwa nangokuthi iPigeon Pose ku-yoga. Lesi sikhundla singagcizelela ukuhlangana kwamadolo, ngakho-ke uma unamabhomu noma ukulinganiselwa emadolweni, ungahle udingeke ukuguqula noma ukugwema lokhu kulula.
Inzuzo yokwenza i-pigeon ye-IT band ubuhlungu ukuthi ngaphezu kokusula i-IT band ngokuqondile, lesi sikhundla sibuye sibheke ama-glutes (imisipha ye-butt). Kwezinye izimo, i-glutes eqinile ingabangela ubuhlungu be-IT band, ngakho-ke kuyasiza ukubhekisisa kokubili izindawo.
Indlela Yokwenza Okuthuthukisiwe kwe-IT IT Stretch
- Qala endaweni ephakanyisiwe esandleni sakho nangezinzwani.
- Slayida idolo lakho langakwesokudla ngakwesokunene sakho. Gcoba idolo lakho ukuze isikhumba sangaphandle sithinte phansi (bheka isithombe).
- Slayida umlenze wakho wesokunxele emuva kuze kufike ukhululekile.
- Gcina isikwele sakho esikhwameni phansi.
- Kumele uzizwe ujule kakhulu emlonyeni wakho ongakwesokudla nethanga langaphandle.
- Ungakwazi ukuhlala ezandleni zakho noma ukuhamba phambili futhi uvumele izibikezelo zakho zihlale phansi phambi kwakho noma welula ngokugcwele ingalo yakho phambi kwakho.
- Ukuphefumula kancane kancane kusuka esiswini sakho. Bamba imizuzwana engu 30 kuya ku-60 elula futhi ukhululiwe. Phinda ngomunye umlenze.
Ukuma kwe-IT Band Stretch
Ubuhlungu bebhande be-IT (i-iliotibial) buyimbangela evamile yamadolo emadolweni eceleni kwe-kneal (lateral) knee kanye nethanga elisezansi. Ukuhlukunyezwa kwe-IT kungabangelwa izizathu eziningi, kufaka phakathi i-IT eqinile noma engasetshenziswanga, i-tight or muscle weak, futhi kokubili ukulimala okungapheli futhi okunamandla. Lolu hlelo lokusula lungasiza ukunciphisa ubuhlungu be-IT band.
Indlela Yokwenza I-Stand Band IT Stretch
Kunezindlela eziningi ezihlukene zokwelulela i-IT yakho band. Nakhu ukulula okulula ongakwenza ngenkathi umile.
- Hamba ngomlenze wakho wokunene uwele phambi komlenze wakho wesobunxele.
- Ngengalo yakho yesokunxele ekhuphukela phezulu, fikela ngakwesokudla sakho njengoba kubonisiwe.
- Beka isandla sakho sokunene esikhwameni sakho.
- Push kancane ekhanda lakho lokunene ukuze uhambise izinkalo zakho ngakwesobunxele; uzozizwa ulula kancane eceleni kwesokunxele sakho.
- Qhubeka ukwelula ukuze uzizwe ulula ngokugcwele ngaphakathi kwe-torso, i-hip, ithanga eliphezulu kanye namadolo wesilonda sakho sokunxele.
- Bamba amasekhondi angu-20 kuya kwangu-30, bese ushintsha izinhlangothi.
- Ukuze welule ngokujulile, gcina izinyawo zakho kude kakhulu, uguqe ngamadolo ezinyawo zakho phambili futhi ugcine kahle emadolweni.
Uhlezi i-IT Band Stretch
Nansi i-IT band elula elula ongayenza ngenkathi uhlezi phansi.
Indlela Yokwenza Ohlezi I-IT Band Stretch
- Ngesikhathi uhlezi phansi, hamba umlenze phezu komunye njengoba kubonisiwe.
- Ngomusa udonsa idolo lakho eligobile esifubeni sakho ukuze ngaphakathi kwamadolo usondele eduze komzimba wakho.
- Kancipha kancane kancane umzimba wakho ophezulu futhi ulayishe ingalo yakho engaphezulu ngodolo lakho eligobile njengoba kubonisiwe.
- Kulesi sikhundla, uzokwazi ukufaka ukucindezela komnene ethangeni lakho ukuze uzizwe ululalele ngaphandle kwe-hip yakho ne-glutes (imisipha ye-butt).
- Bamba lesi sondlo ngamasekhondi angu-15-20, phumula futhi ushintshe imilenze. Phinda izikhathi ezingu-3-5 ngakunye.
I-Crossover Squat Sula
I-crossover squat eyelulela i-IT band isondlo esithuthukisiwe esibhekene ne-IT band ne-glutes. Lapha, inkanyezi yebhola uDavid Beckham ubonisa indlela ephelele yokuyisebenzisa ngenkathi enza lolu hlelo.
Indlela Yokwenza I-Crossover Squat Stretch
- Dlulisa umlenze wesokunxele phezu komlenze wesokudla ngendlela enhle kakhulu.
- Gwema kancane kancane, uguqe ngamadolo.
- Gcina isisindo sakho siphezulu emlenzeni wesokunxele bese uvumela isithende sakho sokunene sikhuphuke kancane.
- Bend kancane okhalweni.
- Phakamisa izandla zakho phezulu futhi uphume ngaphakathi kwakho, uphakamise izandla zakho.
- Kumele uzizwe usule eceleni kwe-IT band yomlenze wakho ongakwesokudla eduze kwe-hip nesenzeni.
- Bamba lesi sikhundla ngamasekhondi angu-20, bese uphumule bese uphinda ngomunye umlenze. Yenza izikhathi ezingu-3 ngakunye.
- Bambelela ekusekeleni phambi kwakho uma uphelelwa amandla.
- Enye indlela yokubamba lokhu kulula ukusebenzisa lesi sondlo ekuhambeni okuhamba ngezinyawo njengengxenye yesimiso sokufudumala nokupholile.