Uyazivocavoca yini izinkalo zakho namadolo? Ingabe usebenza umlenze wakho kulo lonke uhambo lokuhamba futhi uhlanganyele abductors kanye nemisipha ye- adductor ? Uma kungenjalo, mhlawumbe kufanele.
Abathengisi nabathengisi babaluleke kakhulu ekuhlinzekeni ubuqotho behlangothini lwe-hip bese benza isixhumanisi esinamandla, esilinganiselwe phakathi komzimba ophansi kanye nesibindi. Kudingeka futhi kusetshenziswe ngokusebenzisa lonke uhlelo lokunyakaza.
Uma usebenza lezi zinhlanzi ngendlela eyodwa (phambili nangemuva) ngokuhamba, ukugijima noma ukusebenzisa imishini ejwayelekile ye-cardio ke awusakha ukwakheka kwesakhiwo se-hip noma wonke umzimba ophansi.
Lezi zinhlanzi, kanye ne-quads kanye ne-hamstrings, zidlala indima ebalulekile ekuvumela i-patella (i-kneecap) ukuthi ilandele kahle njengama-knee ehlangene. Uma imisipha ye-abductor ne-adductor ayinamandla, iguquguqukayo, futhi ilinganisiwe, ubuhlungu bamadolo afana ne- patellofemoral syndrome , nokulimala kungenzeka.
Amajoyina Wokusekela Amasongo Aqinile
Ukuqinisa nokulinganisa imisipha ezungeza idolo kungathatha ingcindezi kuhlangene futhi kunciphise inani lesisindo esiphelele esithathwe yi-ligaments, i-meniscus, ne-cartilage emadolweni. Ngenxa yokuthi idolo lihlangene futhi lihamba ngendlela eyodwa, kubalulekile ukugcina amandla nokuzinza kokubili.
Ihlangene le-hip, ngakolunye uhlangothi, ibhola kanye nehlangothini elisekelweni elisebenza kahle uma lihamba kanye namandla.
I-hip iyinhlanganisela eyinkimbinkimbi kakhulu futhi idinga ukusetshenziselwa ngezindlela ezihlukahlukene, kufaka phakathi ukujikeleza, ukuze kwandiswe ukuzinza okukhulu. Uma imisipha esekela ukuhlanganiswa kwe-hip (i-quadriceps, i-hip flexors, glits, iminyango, ngisho nemisipha yomzimba) inamandla futhi ivumela ukuhamba okufanele, inani lokucindezela nokugqoka nokubamba iqhaza le-hip, kanye namadolo , iyancipha.
Ukulungiswa Okufanele Kunciphisa Ubuhlungu
Izicubu ezithambile zomzimba (imisipha, izintambo, imigamu, njll) kusiza ukugcina ukuhambisana kahle kwamathambo ngesikhathi sokunyakaza. Uma amathambo engahambisani kahle lapho ehamba ngezinyathelo eziningi, kungaba khona ukuxabana okuningi, ukungabi nokuzinza, ukwehla ukuhamba nokusebenza okwehlisiwe. Lokhu kungasetha umgijimi ukuze kube nokulimala okuhlukahlukene.
Indlela engcono kakhulu yokugcina ubuqotho be-biomechanical ngesikhathi sokunyakaza kunesilinganiso esanele samandla nokuguquguquka okuzungezile okuhlangene. Imisipha isebenza ngamabili (izidumbu kanye nezimo eziguquguqukayo) futhi nokulondoloza ukulinganisela kwamandla afanele kulezi zibili zomzimba zingakwazi ukuvimbela ubuhlungu obuhlangene nokulimala.
Qala Ngokufudumala Okusebenzayo
Cabanga ukusebenzisa umgogodla oyisisekelo njengokufudumala ngaphambi kokuqeqeshwa kwamandla . Lo mkhuba uvuselela ukuqiniswa okuyisisekelo njengoba kuvuselela imisipha emikhulu ukulungiselela ukuqeqeshwa kwamandla okuqina okunamandla.
Ukuzivocavoca kwamaHlathi Aqinile Namathanga
Lolu hlu lunikeza ezinye izivivinyo ezinhle abagijimi abavela kuzo zonke imidlalo bangangena emisebenzini yabo yokuqeqesha ukusiza ukugcina izinkalo nezinyawo zivumelane kahle, ziqinile, ziguquguquke futhi zikwazi ukumelana nokuncintisana kwezemidlalo.
Ukuqala kokuzivocavoca
- I-Clam Exercise
Ukunyakaza okuyisisekelo kokuqinisa okuyisigqabhezana. - Ibhuloho Yokuzivocavoca
I-hamstring ne-glute iqinisa. - Ukuzivocavoca kwePlank
Lokhu kuvivinya okuyisisekelo kungenza ngcono i-core biomechanics.
Ukuzivocavoca okuphakathi
- Plank Side
Lokhu kusetshenziselwa ukuqiniswa kokuqamba kwe-hip abductor kungathuthukisa ukulungiswa. - I-Lateral Mini Band Ukuhamba
Ukuzivocavoca okulula kungathuthukisa amandla we-glute medius, okusiza i-pelvis nokuguqa kwamadolo. - I-Single Leg Bridge
Indlela encane eyengeziwe kakhulu yokwakha ukuzinza. - Lunge Nge-Twist
Ukwengeza i-lunge ku-lunge kuthuthukisa ukuqiniswa kwenhliziyo. - Isisindo sesisindo esiphezulu
Ukuvivinya umzimba okulula futhi okuphumelelayo kuthuthukisa amandla namandla ngaphandle kokucindezeleka ngokweqile emadolweni noma emaceleni.
- I-Squat
I-squat egcwele egcwele yindlela yokuqinisa umzimba ephansi kakhulu. Vele uqiniseke ukuthi uyakwenza kahle.
Ukuzivocavoca Okuthuthukisiwe
- Ukuhamba Lunge
Ukuhamba ngamapayipi, noma ngaphandle kwezisindo, kungathuthukisa amandla nokulinganisela. - Ukuhamba kwePlyometric kamuva
Ngakwesokunene kushukumisela ukuthuthukisa ukuhamba kwe-hip namandla. - Izisindo ezithweswe kakhulu ze-Adductor / Weighted Abductor Exercises
Ukuzivocavoca kanzima kogijimi. - I-One-Leg Squat futhi ifinyelele
Lokhu kusebenza kwakha amandla nokuzinza kokubili emzimbeni ophansi kanye nomgogodla. - I-Overhead Lunge
Ukwandisa ubunzima be-lunge bese ufaka ukuzinza okuyisisekelo ngokubamba isisindo ngaphezulu. - I-Plyometrics
I-Plyometrics yenza amandla okuqothula nokusiza ukunciphisa ubungozi bokulimala kwamadolo uma kwenziwa kahle.
Ukuzivocavoca kwe-Real Life for Hips and Knees
Uma kuziwa ekuvimbeleni ukulimala, ukusebenzisa imishini noma ukusebenza "okusebenzayo" okusebenzisa imisipha ehlukahlukene futhi kulinganisa ukunyakaza kwangempela-ukuphila ngokuvamile kubhekwa njengendlela ekahle yabadlali ukuqeqesha. Ukunyakaza okunjalo kufaka ukuvivinya umzimba okufana nama-squats, amaphaphu, kanye nokunyakaza kwe-lateral. Ukuzivocavoca okuhlukanisa imisipha ethile (njengokwandiswa komlenze noma i-biceps curl) inendawo ekuqeqeshweni kwezemidlalo kodwa ngokuvamile igcinwe ukusiza ukuhlukanisa nokulungisa imisipha ngemuva kokulimala noma ukuphola ngemuva kokuhlinzwa. (Funda kabanzi: I- Compound vs. Exercise Exercises )
I-Basic Knee ne-Hip Exercises
Uma uqala kusuka ku-zero noma uthola ukulimala, ungaqala ukwakha amandla nokuzinza emaceleni nasezintweni ngokubuyela emuva ezisekelweni bese usebenzisa le mizila elula yokuzivocavoca.
- Basic Knee Exercises
- Okuyisisekelo se-Hip Exercises