Ukuthuthela Endaweni Ye-Midline
Ukwenyuswa kubhekisela kunoma yikuphi ukunyakaza okudonsa ingxenye noma isakhiwo somzimba kuya enkabeni yomzimba. Iphuzu eliphakathi lomzimba libhekwa njengezindiza ze-sagittal, ezihlukanisa umzimba zibe yizigaba ezingakwesokunxele nezingakwesokudla. Esikhundleni sokunweba izingalo noma imilenze yakho, ukuyibeka eceleni kwakho kungaba yisibonelo sokukhushulwa njengoba kubangenisa emgwaqweni we-sagittal.
Ukuthengwa Kweminwe Nezinyosi
Esimeni esithile sezinzwane neminwe, ukukhishwa kwemali kusho ukuletha amadijithi ndawonye phakathi kwesandla noma unyawo. Isibonelo sokukhushulwa kuzobe ukucindezela isandla sakho nokwenza ibha.
I-Adductor ne-Groin Muscles ku-Legs
I-adductors imisipha enjenge-fan ekhanda elingenhla elidonsa imilenze ndawonye lapho ixhumene. Zisiza futhi ukuzinzisa ukuhlanganyela kwe-hip. Abathungi bamamathele emagqabeni kuya ku-femur (ithambo lesithambo).
Emuntwini, imisipha ye-adductors etholakala endaweni yethanga yomlenze ngokuvamile ibizwa ngokuthi imisipha ye-groin. Imisipha ye-groin ifaka: faka i-adductor magnus, i-adductor longus, i-adductor brevis, i-pectineus, ne-gracilis. Bamba imilenze ndawonye lapho beqashwa. Zisiza futhi ukuzinzisa ukuhlanganyela kwe-hip. Abathungi bamamathele emagqabeni kuya ku-femur (ithambo lesithambo).
Ukwehlisa lezi zidakamizwa ze-hip kungenziwa ngokushelela okwehlukanisa imilenze yakho, okwandisa lezi zinhlanzi.
Lokhu kungenziwa kwenziwa, njengokwe-butterfly stretch, ukuma, njengokunakekelwa kokumisa, noma ukulala phansi.
Umphikisi: Ukuthunjwa
Ukuthunjwa kuyaphambene nokukhishwa. Le migomo emibili ingaba lula ukudideka njengoba ihluke ngohlamvu olulodwa kuphela. Ukuthunjwa yisigama se-kinesiology esho ukuthi usuke emkhatsini we-midline noma emaphakathi nomzimba noma kusuka endaweni engezansi noma isitho.
Cabanga ngokuthunjwa njengokuthi "ukukhipha."
Isenzo sokuthunjwa sitholakala ngomzimba we-abductor emzimbeni. Kukhona imisipha eminingi ye-abductor emzimbeni, kuhlanganise nasemilenzeni, izandla, nezinyawo. Uma kuziwa eminwe nasezinzwaneni zomzimba, ukuthunjwa kubhekisela ekusakazeni kwamadijithi kude phakathi nendawo yonyawo noma isandla. Ukusakaza izingalo noma imilenze emhlangothini womzimba, futhi kude nomaphakathi womzimba, yisibonelo sokuthunjwa. Ukwenyuswa, okusho ukusondela eduze kwezindiza zomzimba zomzimba, okuphambene nokuthunjwa.
Imisipha ye-abductor yomlenze ivame ukubizwa ngokuthi abaqashi be-hip futhi iqukethe i-gluteus medius muscle (i-abductor eyinhloko) ne-gluteus minimus. Imisipha ye-synergist ihlanganisa i-psoas, i-piriformis, i-tensor fascia latae (i-TFL), i-sartorius, i-quadratus lumborum, ne-rectus femoris.
Abaqashi bahambisa imilenze kude nomjikelezo womzimba lapho beqhathaniswa. Basiza futhi ukushintshanisa ithanga esikhwameni se-hip futhi basize ekuqiniseni ukuhlanganyela kwe-hip. Abathengisi babambelela kusukela ku-pelvis kuya ku-femur (ithambo lesthanga).