Umbuzo: I-myrapist yangokwenyama ihlaziye ifomu lami lokugijima ngokusebenzisa ubuchwepheshe bokuhlaziywa kwevidiyo ye-gait futhi yathi ngidinga ukusebenza ngezinga lami leZ. Iyini i-angle ye-Z, futhi kungani kubalulekile ekusebenzeni kwemishini?
I-Gait Guys ichaza i-angle ye-Z ngokuthi: "isandiso se-hip kufanele silingane ukuhlelwa kwe-ankle futhi ngokufanayo." (Isandiso se-Hip yisona isiqondiso se-hip yakho eshukumisela emuva emzimbeni wakho.
I-ankle dorsiflexion ukuhamba kwezinzwane zakho kanye ne-ankle ukuguquguquka kuya emadolweni akho.) I-angle engama-Z ikhiwa ukuxhumeka kwe-hip yakho ne-ankle, futhi ukuyivuselela kungase kube isihluthulelo sokusebenza okungenabuhlungu futhi kuthuthukiswe ukusebenza kahle.
Ukugijima kanye ne-Mystical Z Angle
Uma ungumgijimi, uqonda ukuthi kubaluleke kangakanani ukugcina ifomu elihle lokugijima ukuze ukwandise ukusebenza kahle nokuvimbela ukulimala. Umhlinzeki wakho womzimba angakwazi ukuhlaziya iphethini yakho ye-gait esebenzayo futhi akusize unqume indlela ehamba phambili yokugijima ukuze ugcine emgwaqweni nasemiphakathini yomtholampilo.
Enye indlela yokwandisa ifomu lakho lokusebenza lokuvimbela ukulimala ukugcina i-angle efanele ye-Z. Le ngqungquthela yenziwa ngokuhlaziya ukugijima kwakho ohlangothini nokulinganisa ama-angles ohlangene ezinkalweni nasezintweni zakho. I-angle engama-Z iyona engxenyeni yezinyosi nezinyawo zakho lapho unyawo lwakho selusemhlabathini, ngaphambi nje kokumiswa kokuphela.
Ngithola kanjani i-Angle Y yami?
Ukuthola i-angle yakho ye-Z kulula-uma unamathuluzi afanele. Nakhu ukuthi ungathola kanjani i-angle yakho ye-Z (ungadinga usizo ngalokhu):
- Thola isithombe esisekhona sokuthi ugijima, sidutshulwa kusuka ohlangothini. Inyawo lakho lokubuyela emuva kufanele libe phansi, kodwa cishe nje ukushiya phansi endaweni yokugcina. Umlenze wakho wangaphambili kufanele ube phezulu emoyeni futhi uguquguquke phambi kwakho. (Indlela engcono kakhulu yokuthola lesi sithombe ividiyo ehlaziya uhlelo lokusebenza njenge-Dartfish. Uzodinga umngane noma i-PT ukuthi athathe ividiyo oyisebenzayo ku-treadmill.)
- Uma usenayo isithombe, dweba umugqa ngokusebenzisa ukujoyina kwakho kwe-hip okufana nendiza yekhanda lakho eliphezulu.
- Dweba umugqa eceleni komlenze wakho wezinyawo owehla kusuka ekhanda lakho kuya esikhwameni sakho.
- Dweba umugqa kusuka ohlangothini lwezinyosi, ngezinyawo zakho, nasezinzwaneni zakho.
Imigqa emithathu oyidonselayo kufanele yenze isimo se-"Z." Lena yinkinga yakho yeZ.
I-angle engcono ye-Z kufanele ikhombise ukuthi ububanzi bakho be-hip extension ye-motion bulingana nokuhamba kwe-ankle dorsiflexion. Incwadi yakho Z kufanele ibukeke njengencwadi ehambisanayo. Uma incwadi yakho Z ishintshwe nganoma iyiphi indlela, kungase kusho ukuthi unezinye izinto eziphuthumayo ezingase zidingeke ziqondiswe ukuze kulungiswe ukusebenza kahle futhi kungavimbela ukulimala.
Ngine-Z yami Angle-Manje?
Ukulungisa ifomu lakho lokusebenza kungaba nzima. Sonke sisebenza kusukela ezinsukwini zethu zokuqala endaweni yokudlala, futhi ukwenza ushintsho manje empilweni yakho yakudala kungaba nzima. Kodwa, uma wenza izivivinyo ezifanele ze-angle yakho ethize ye-Z, ungase ukwazi ukwenza izinguquko ezincane ezingahle zenze ifomu lakho liphumelele. Umhlinzeki wakho wenyama kufanele akwazi ukuhlaziya i-angle yakho ethize ye-Z futhi anikeze ama-exercises best for Z angle ukuguquka.
Qala kusukela emhlabathini phezulu ngokubuka isikhundla sakho se-ankle.
Uma uhlangothi lwe-ankle dorsiflexion lokuhamba lukhawulelwe, i-Z yakho engabonakali ingabonisa i-angle enkulu ezinyaweni zakho kunokwakho. Lokhu kungabonisa ukuthi ithole lakho nemisipha yomsindo liqinile futhi i-tibialis yakho yangaphakathi ibuthakathaka noma ingavinjelwe. Ukuzivocavoca kwakho kungafaka:
- Ithawula ithole lilula
- I- stretus yodwa
- Ankle anterior tibialis eqinisa
Okulandelayo, unake ukunakwa kwakho. Uma i-angle yakho ye-Z ibonisa ukuntuleka kwe-hip, njengoba kuboniswa i-angle enkulu kakhulu ekhanda lakho kunasekhanda lakho, kungase kudingeke wenze izivivinyo ezingase zifake:
- Ukwelula kwe-Hip flexor
- I-Quadriceps ilula
- Ukuqiniswa kwe-Hip ne-gluteal
Lezi zivivinyo zisiza ukuthuthukisa ikhono lakho le-hip lokunweba ngokugcwele ngenkathi ugijima, ugcina umlenze wakho, idolo, ne-ankle endaweni ehle futhi usiza ukuqhubela phambili ngokusebenza kahle. Ucwaningo lubonisa ukuthi ukuthuthukisa amandla ase-hip kungadlala indima ekuvimbeleni ubuhlungu bamadolo kubagijimi.
Ukubeka konke ndawonye
Ngakho usubonile umhlinzeki wakho womzimba futhi uhlaziye i-angle yakho ye-Z. Unezivivinyo ezithile ozisebenzela ukwenza izinguquko ezithile. Manje? Qhubeka usebenza, yenza izivivinyo zakho, futhi uhlole ne-PT yakho emavikini ambalwa ukuze ubone ukuthi kube khona ushintsho ku-angle yakho ye-Z.
Ngakho-ke ukufeza i-angle yakho ye-Z kuvimbela konke ukulimala? Cishe cha. Umgomo wakho wokuthuthukisa i-Z yakho ye-angle ukukhulisa ukusebenza kwakho kahle. Ukucwaninga kubonisa ukuthi abagijimi abahlukana kakhulu ne-Z angle bangase babe nengozi enkulu yezinkinga nge-Achilles tendonitis kanye ne-tendinopathy, ubuhlungu bomdolo, noma izinkinga ze-hip. Ukugcina i-angle ye-Z kungamane ugcine izinto zibe ngcono kunokwenzeka ngenkathi isebenza. Lokhu kungavimbela ukulimala ngokweqile, kodwa akukho siqinisekiso sokuthi sizokwenza.
Uma uhlakulela ubuhlungu ngenkathi usebenza, isinyathelo sokuqala esihle ukuyeka ukusebenza futhi uhlole nomuthi wakho wenyama. Angakwazi ukuhlaziya umthamo wakho, hlola ukuhamba kwakho namandla, futhi ubeke umzimba wokusiza ukulungisa noma yikuphi ukuhluleka.
Ukugijima kungaba umdlalo ovuzayo, kodwa kungabangela nokulimala okuphindaphindiwe nokuphindaphindiwe. Thatha isikhashana ukuvakashela i-PT yakho ukuhlola i-angle yakho ye-Z, bese uthatha izinyathelo ezidingekayo ukuze ulungise ifomu lakho lokusebenza ukuze ukwandise i-angle yakho ye-Z futhi ukwandise ukusebenza kahle (futhi ngethemba) ukuvimbela ukulimala.
> Imithombo:
> Ferber R, et al. Izindlela ezilindelekile ezibangelwa ukulimala kokugijimela kokuqapha: Ukubuyekezwa Kwemitholampilo. Ukuqeqeshwa kwezemidlalo . 2009.
> Kim S kanye no Yu J. Izinguquko zeMigomo yeDaint and Dynamics engezansi kwezokugijimela zokuzilibazisa nge-Achilles Tendinopathy. J Sport Sci Med . 2015. 284-89.
> Schmitz A, et al. Ingabe abagijimi be-Novice bane-Fomu engavimbayo ye-Hips ne-Bad Running Form? I-Gait Posture. 40 (1). 2014. 82-6.