Ukuxilongwa kwe-Plank Hip Side Ukuqinisa Ukuzivocavoca Ngezindlebe noma Amandla

Gwema izinqamu ezibuthakathaka ngalolu hlelo olulula

Ungase ujwayelane neplanki elingaphakathi njengomsebenzi wokuqinisa ikhono lakho, kodwa wazi ukuthi liphinde liqinise izinyathelo kule nqubo? Yebo, kunjalo. Yisiphi isizathu esihle sokusifaka esimisweni sakho sokuzivocavoca.

Amapulangwe angaphandle kanye no-Hips

Ukuqinisa izintambo kungasiza ukunciphisa ubuhlungu obuvamile obuncane bomlenze kanye nokulimala kwamadolo, ikakhulukazi kubagijimi.

Abanye abacwaningi bakholelwa ukuthi ubuthakathaka emisipha eyisekela izinyathelo kungabangela ukulimala okuningi kokugijima kwabagijimi. Njengamanje, ucwaningo olubanzi olukhulayo lubonisa ukuthi ukuqina kobuthakathaka be-muscle kushintshe imishini engezansi yomlenze futhi kwandisa amandla emlenzeni nasezinyaweni ngenkathi kusebenza.

I-takeaway yukuthi uma abaqashi be-hip - imisipha ehamba emlenzeni ongezansi emzimbeni, kanye nezimpande ze-hip - imisipha ehambisa umlenze ophansi ungene emzimbeni - ibuthakathaka, amadolo akalandeli njengoba kufanele.

Uma ibhande lingena ngaphakathi ngenkathi ligijima, kunyuke engcupheni ye- patellofemoral syndrome , i-ankotibial band syndrome, nokunye okulimala ngokweqile .

Ngezansi: Izisindo ezinamandla zingase zibe esinye sezimbangela zamadolo emadolo kanye nokulimala okuphansi komlenze kanye nokuvivinya kwamapulangwe ohlangothini olulodwa olulula futhi oluphumelelayo ukwandisa amandla we-hip nokuzinza.

Indlela Yokusebenzisa Ukuzivocavoca NgePlank Side

Kunezindlela ezimbili ongayenza iplanti yecala, ezinqeni zakho noma ezandleni zakho.

I-Plank Side Ezingxenyeni

1. Hlala ngakwesokudla sakho phansi, uphumule ikhanda lakho engxeni yakho yangakwesokudla esondelene ngqo. Izinyawo zakho kufanele ziguquguquke futhi zibekwe eyodwa phezu komunye. Izingibe kufanele ziqondiswe futhi ziphinde zihlanganiswe. I-Hips ibheke phambili.
2. Slayida isandla sakho sokunene emzimbeni wakho kuze kube yilapho ubheke phansi phansi ngaphansi kwehlombe lakho langakwesokudla.

1. Usebenzisa i-elbow yakho nezinyawo njengokulinganisela kwakho, phakamisa izinyathelo zakho uphakele ophahleni. Gcina umzimba wakho unamathele kusuka ekhanda kuya ezinyaweni nasemaceleni futhi umzimba kufanele uhlale ubheke phambili.
2. Bamba lesi sikhundla ngesibalo se-10 bese uhlehlisa isicu sakho phansi.
3. Phela ngemizuzwana engu-30 bese uphinda izikhathi ezintathu. Shintsha izinhlangothi bese uphinda umsebenti kwenye i-hip.

Side Plank Ezingweni

1. Ngena esimweni sokucindezela, lapho izandla zakho zingaphansi kwamagagasi futhi izingalo zakho zandiswa. Izinyawo kufanele ziqondane ngqo nawe futhi ndawonye, ​​imilenze iqonde. Umzimba wakho kufanele wenze umugqa oqondile kusuka ezithende ukuya emadolweni kuze kube sezinqeni ukuze uhambe.
2. Ngomusa uphakamise ingalo yakho yangakwesokudla bese ujikeleza umzimba wakho ukuze isandla sakho sokunene sikwazi ukufinyelela esiqongweni. Ukulinganisela umzimba wakho phakathi kwesandla sakho sobunxele nangohlangothini lwakho lwesokunxele. Gcina indlela eqondile yomzimba wakho: izithende zamadolo ukuya ezinqulwini ukuze uhambe.
3. Bamba lesi sikhundla ngenani lezingu-10 bese uphendulela ukunyakaza ukubuyisela isandla sakho sokunene phansi.
4. Phela ngemizuzwana engu-30 bese uphinda izikhathi ezintathu. Shintsha izinhlangothi bese uphinda umsebenti kwenye i-hip.

Ungakwazi ukwandisa umphumela walezi zenzo ngokuphakamisa umlenze ophezulu phezulu ngasekuhleni. Phinda umlenze uphakamise izikhathi ezingu-10 kancane bese ubuyela endaweni yokuqala.

> Umthombo:

> R. Ferber, et al. Izindlela ezilindelekile ezibangelwa ukulimala kokugijimela kokuqapha: Ukubuyekezwa Kwemitholampilo. Impilo Yezemidlalo, Meyi 2009.