Ukwazi Uma I-Scapulae Yakho Isekelwe Emhlane Wakho
Ukuzinza kwehlombe kuyadingeka lapho ukwenza i-Pilates noma noma yikuphi ukuvivinya umzimba ngokuphepha nangempumelelo. Ngaphandle kwe-studio noma yokuzivocavoca, uma uziqeqesha ukuba uzinze endaweni ehlombe ngokuzivocavoca kahle, uthatha lolo lwazi ukunyakaza kwansuku zonke, ngaleyo ndlela uvikele umhlane wakho nentamo yakho futhi ukwandise ukuhamba kahle. Ukuzinza okuhlangene kungenye yezici eziningi zokusebenza kahle kwePilates.
Igama elithi stapular stability livame ukusetshenziswa lapho kuxoxwa ngokuzinza kwehlombe. I-scapulae yakho yimathambo afana namaphiko emhlane wakho ongenhla, owaziwayo njengamahlombe ehlombe. Ukubekwa kwabo ngemuva kusuke kuyisihluthulelo esibukwayo sokuthi indawo enhle yehlombe isifikile kangakanani. Uma i-scapulae yakho egibela phezulu (kanye namahlombe) noma iphiko eliya enhlangothini, indawo yakho yehlombe ayizinzile kangako uma ngabe i-scapulae ihlelwe ngemuva ngemuva kokungathathi hlangothi. Ngokufanayo, ngezinye izikhathi uhlanganisa i-scapulae ndawonye ngemuva futhi lokhu kuyindawo encane kakhulu kunokuthi lapho i-scapulae ihlala phansi ngemuva kwamahlombe. Umfundisi wakho uzokugxilisa ekuqineni kwehlombe ngamazwana anjengokuthi "uhlehlise i-scapulae yakho emuva," "udwebe phansi amahlombe akho phansi," futhi "uphumule amahlombe akho" (behlisa phansi ezindlebeni zakho) kuma-Pilates amakilasi.
1 - Isikhundla se-Scapula e-Arm Ukufinyelela nokudonsa
Ukuboniswa kwezikhali zokuzivivinya kufinyelela futhi kudonsa , njengoba kuboniswe ngemuva, kukunikeza okubukwayo ngalokho i-scapulae ibukeka khona uma ihlelwe ngemuva, isikhundla esinamandla.
Akusiyo ukuthi i-scapulae ayikwazi ukuhamba, kodwa, ukwandisa ukuqonda kwakho ngokubekwa kwe-scapulae yakho kuzokusiza ukuthi uzinze ukunyakaza nokugqugquzela amandla okulinganisela nokusekelwa emzimbeni ophezulu.
Ama-blade amahlombe awazinzile lapho ehamba emkhatsini we-midline (ekuthunjweni) noma ehanjiswe ngase-midline (ekhishwe).
2 - I-Scapulae Isondelene (Yenziwe)
Abantu abaningi bavame ukwenza umsebenzi wokuzivocavoca nge-scapulae yabo beyidonsela ndawonye kuze kube semkhathini. Lokhu ngezinye izikhathi kubambelela empini yasendulo, "isifuba, isifuba". Kodwa-ke, kungcono ukuba nokuqwashisa komzimba okwanele ukuze ukhethe futhi usebenzise isikhundla esingathathi hlangothi lapho kufanele khona.
Kunezikhathi zokuzivocavoca-ukuphakama kwesisindo kanye nokuhamba kwe-yoga kuza engqondweni-uma kukhona ukuvulwa okunjalo kwesifuba amahlombe amahlombe athathwa eduze. Kukhona ukuhlanganiswa okuningi nokusekelwa kulezo zivivinyo ezikhethekile kunalokho uma ubeka ngokuzenzakalelayo i-scapulae ndawonye.
3 - Scapulae Awayuka Midline (Abanqotshwa)
Ama-scapulae athunjiwe asuke ahlukana, ngaphandle komjikelezo womzimba. Ngokwenzayo, lokhu kuthutha kuvame ukuhambisana nokuzungeza ngemuva.
Kungaba usizo ukufinyelela izingalo zakho kude kuze kube manje ukuthi i-scapulae iya phambili, kodwa qaphela ukuthi lesi sikhundla asihlanganisiwe, ngokuzinza kwehlombe, njengalapho i-scapulae ixazululwe ngemuva.
Ungase ufune ukuzama ezinye izivivinyo ezokusiza ukuba uhlole ukunyakaza okunamandla nokuzinza kubandakanya:
Njengoba ujwayele ukuzinza okuyisisekelo, uzothola ukuthi ngisho nokuzivocavoca okuhlangene nakho kunselele ukubekwa kwe-scapulae. Ungase ufune ukuzama uchungechunge ohlangothini lwesigcawu ngokubeka ukugxila engqondweni.