I-'Trower's 10 'Exercises Yokugcina Amandla Amandla Nokuhamba
Abanye abahlinzeka ngemithi bakholelwa ukuthi wonke umdlali ohlanganyela emdlalweni ophezulu, njengebhola noma i-tennis, kufanele afunde Uhlelo Lokuzivocavoca Loku-10. Ngakho-ke yiyiphi i-Troper's 10?
Uma ungumgijimi ohlanganyela emdlalweni odinga ukunxusa okufana nokuphonsa, khona-ke ungase uqonde inani lokucindezeleka nokucindezeleka okungase kubekwe ehlombe lakho ngenkathi udlala umdlalo wakho. Imidlalo efana ne-baseball noma i-softball nemidlalo ye-racquet ivame ukudinga ukunyakaza okuvamile futhi kubangele ukucindezeleka okukhulu emahlombe akho. Lolu hlu oludlulayo lungabangela ubuhlungu behlombe, futhi kungabangela ukulimala kohlobo lwezintambo kumisipha yakho ye-rotator noma i-labrum yamahlombe.
Kuvame ukushiwo ukuthi i-ounce yokuvimbela iyadingeka isisindo semithi. Ukuvimbela ukulimala ezemidlalo kuyinhloko ukusiza ukuthi uhlale uhilelekile emsebenzini wakho wezemidlalo isikhathi eside nangesikhathi esincane esilahlekile.
Enye indlela yokusiza ukuvimbela ukulimala ngenkathi udlala imidlalo engaphezu kwezemidlalo ukugcina uhambo olwanele lokunyakaza kanye namandla emisipha yakho yehlombe. Lezi zinhlanzi, okungukuthi imisipha ye-rotator kanye ne-scapular (shoulder shoulder) stabilizers, ukusiza ukuhambisa ihlombe lakho kanye nengalo ngokufanele uma wenza ukuphonsa phezulu nokukhonza ngaphezulu.
Eminye imisipha engalweni yakho, njengaleyo egcina isikhundla sesandla sakho, kubalulekile ukusiza ukulawula ingalo yakho njengoba ulandela ngenkathi uphonsa noma ukhonza ibhola le-tennis noma i-volleyball.
Lezi zivivinyo zokuthi "Zilahla 10" zingakusiza ugcine ukuhamba okufanele nokuzinza kwengalo yakho, i-elbow, nehlombe ngesikhathi ubamba iqhaza emdlalweni wakho. Kungenziwa futhi ukusiza ukugcina izingalo zakho ziphilile ukwenza imisebenzi yansuku zonke yasendlini edinga ukufinyelela ngaphezulu.
Ngaphambi kokuba uzame lezi zivivinyo, qiniseka ukuthi ukhuluma nodokotela wakho ukuze uqiniseke ukuthi ukuzivivinya kuphephile ukuba ukwenze. Lezi zivivinyo zingenziwa izikhathi ezingu-2-3 ngesonto. Ukuvakashela ochwepheshe bendawo wangokwenyama kungase kube futhi ukuze ufunde ukuzivocavoca kangcono kwesimo sakho esithile.
1 - Ukuguquka Kwangaphandle Kwamahlombe
Ukujikeleza kwangaphandle ngebhodi lokumelana kuyisimo esilula, kodwa esisebenzayo ukuze uqinise imisipha yakho ye-rotator. Ukuze wenze lokhu, uvikele ibhande lokumelana eduze kwebhokisi lesigodlo, gcina i-elbow yakho igobile emazingeni angu-90 bese uhlala eceleni kwakho, futhi ujikeleze kancane kancane ingalo yakho.
Bamba isikhundla sokuphela kwamasekhondi ambalwa, bese uvumela kancane kancane ingalo yakho ukuba ibuyele esimweni sokuqala. Yenza amaqoqo angu-2-3 okuphindaphindiwe kuka-10-15.
Okuningi
2 - Ihlombe langaphakathi lokujikeleza
Ngemuva kokwenza ukujikeleza kwangaphandle, qhubeka uqinisa imisipha yakho ye-Rotator ngehlombe langaphakathi lokujikeleza. Ukuze wenze lokhu, vele uvule umzimba wakho, ugcine ugobe wakho ugobile futhi ugijimele eceleni kwakho, bese udonsa ingalo yakho ukuze ubheke inkaba yakho. Futhi, yenza amasethi angu-2-3 okuphindaphindiwe kuka-10-15.
3 - Ukuthunjwa Kwamahlombe
Ukuze uqinise imisipha yakho yehlombe esiza ukusekela ukujoyina phakathi nemisebenzi ephezulu, qala ngempama yakho eceleni kwakho, ubambe ibhande lakho lokumelana, uphinde uliphakamise kuze kube yilapho ingalo yakho ihambisana nendawo. Bamba lesi sikhundla ngamasekhondi ambalwa, bese ubuyela kancane esimweni sokuqala. Yenza amaqoqo ambalwa we-10-15 reps.
4 - Amaphethini ahlangene ahlangene
Ukuqinisa imisipha yakho yehlombe usebenzisa amaphethini ahlukeneyo kuyindlela ephumelelayo yokusebenzisa amaqembu ahlukahlukene ama-muscle ngesikhathi esifanayo. Lokhu kulingisa okushiwo yilokho ongabhekana nakho ngenkathi uhlanganyela ezemidlalo ezifana ne-baseball noma i-tennis.
Ukuze wenze lezi zivivinyo, qinisa ukumelana nebhokisi lakho phezulu kwesango, ubambe ibhande ngesandla sakho nangaphezulu kwekhanda lakho, futhi kancane kancane ulethe isandla sakho phansi ngokuya kwe-hip yakho ehlukile ekuhambeni kwe-diagonal.
Ngenkathi isandla sakho sigudlulela emzimbeni wakho nangaphansi kuya enqanyeni yakho, phendulela isandla sakho njengokungathi ubeka inkemba emgodleni. Bamba lesi sikhundla ngamasekhondi amabili, bese ukhululeka kancane kancane endaweni yokuqala.
Phinda umsebenti wezinhlelo ezingu-2-3 zezinombolo ezingu-10-15.
5 - Ukushintshanisa kwangaphandle ukuguqula
Enye indlela yokuqinisa imisipha yakho ye-rotator ngaphandle kwebhande lokumelana ukulala ngakolunye uhlangothi ngengalo yakho egobile emazingeni angu-90 kanye nebowle eceleni kwakho. Qala ngesandla sakho phambi kwenkaba yakho, bese ujikelezisa kancane kancane ihlombe lakho ukuze isandla sakho senyukele esiqongweni. Bamba isikhundla esiphambili emasekhondini ambalwa, bese wehlisa kancane kancane endaweni yokuqala.
Lokhu kusetshenziselwa ukwenza inselelo enkulu ukubamba i-dumbbell yesigidi esesandleni sakho.
Yenza amaqoqo angu-2-3 okuphindaphindiwe kuka-10-15 ekusebenziseni ukujikeleza kwangaphandle kwehlombe.
Okuningi
6 - Ukuzivocavoca kwe-Sconeular Stabilization Exercises
I-shoulder blade, noma i-scapula, iyisidlali esibalulekile ekuhambeni kwehlombe lakho, futhi kubalulekile ukuba ube nokulawulwa okuhle kwemisipha ye-scapula yakho phakathi nemisebenzi ephezulu.
Ungathuthukisa ukulawulwa kwe-scapular ngokwenza ukuvivinya okunamandla kokuzimelela kwe-scapular. I-"I" ejwayelekile, i-Tone "T", i-Yone "Y", i-prone "," kanye nomugqa oqhelile wonke ungenziwa ngengalo yakho ilenga eceleni kombhede wakho. I-dumbbell engamakhilogremu angu-3 ingasetshenziselwa ukwengeza ukumelana nezivivinyo zakho zokuzinza okunamandla.
Yenza ama-2-3 ama-10-15 okuphindaphindiwe kokuzivocavoca.
Okuningi
7 - Ithawula yangaphakathi yokuguqula ukujikeleza
I-stretch shoulder adjustment stretch ingasetshenziswa ukusiza ekuthuthukiseni ukuhamba kokuhamba kwephepha. Lokhu kubalulekile esigabeni esilandelayo sokuqhutshwa noma ukukhonza ukuhamba kwe-baseball ne-tennis.
Yenza lokhu ngokubeka ithawula ngemuva kwakho, bese uyibamba ngesandla esisodwa phezu kwehlombe lakho kanye nesandla esisodwa ngemuva kwakho. Bamba ngomusa isandla sakho esiphansi ngaphesheya kwakho phezulu.
Bamba lesi sikhundla ngamasekhondi ambalwa, bese ukhululeka kancane kancane. Phinda usebenzise izikhathi ezingu-10.
Okuningi
8 - Ama-Biceps ne-Triceps Ukuqinisa
Imisipha ye-biceps kanye ne-triceps ezandleni zakho isiza ukugoba futhi iqondise umlenze wakho ngokulandelana. Kodwa zombili imisipha iwela kokubili umhlanganiso wehlangothini kanye nokuhlanganyelwa kwehlombe, ngakho-ke kokubili kubalulekile emahlombe nasezintweni ngesikhathi sokuphonsa.
Ama-curls e-Biceps kanye nemishini ye-triceps ingenziwa ngezinsimbi zokumelana noma izisindo zamahhala futhi zingenziwa ngamasekhondi ambalwa we-10-15 reps.
9 - I-Wrist Flexion ne-Extension
Ama-forearms nezigqoko ezinamandla zibalulekile ukusiza ukulawula isikhundla sesandla sakho nesandla njengoba wenza imisebenzi eminingi yansuku zonke futhi njengoba uphonsa ibhola noma ukhonza ibhola le-tennis.
Gcina ama-wrists akho aqinile ngokwenza i-cross and extension nge-dumbbell yesigidi esingu-2-3. Bamba isisindo ngokuphumula kwengalo yakho etafuleni ngesandla sakho phezu komphetho. Bese uphakamisa isandla sakho esihlahleni ngenkathi ubeka isikhala sakho esithebeni. Bamba lesi sikhundla okwesibili, bese uhamba kancane.
Ukuze wenze i-crystal flexion, vula isandla sakho phezu kwesisindo ngesandla sakho phezulu. Khulisa kancane isandla sakho phezulu ngenkathi ugcina ingalo yakho etafuleni. Yehlisa kancane. Yenza ama-2-3 ama-10-15 okuphindaphindiwe kokuzivocavoca.
Okuningi
10 - Ukubizwa nge-Wrist nokuPhakamisa
Ukumemezela kwensimbi nokuphakanyiswa kubhekisela ekunyameni kokuguqula isibindi sakho. I-Pronation ibhekisela entendeni yesandla yakho phansi, kanti ukuphakamisa kubhekisela entendeni yesandla yakho, njengokungathi ubambe isitsha esandleni sakho.
Bamba i-dumbbell encane engamakhilogremu angu-2-3 esandleni sakho ngomunye umkhawulo wesisindo entendeni yesandla sakho. Vula isikhumbuzo sakho esibhekene netafula, bese uphenduka kancane kancane emuva. Lawula ukunyakaza lapho uhamba ukusuka ekugqibeleni kuya ekuhlungeni.
Phinda umsebenti 2-3 amasethi okuphindaphindiwe kuka-10-15.