Ukudonsa Okunamandla Nokuqinile Kwamathanga Akho Angaphakathi

-Delile

• Ziyini izinzuzo zokwelula amathanga akho angaphakathi?
• Kufanele welule nini amathanga akho angaphakathi?
• Ithanga langaphakathi elinamandla linwebeka
• Ukushintshwa kwemilenze
• Ukwelulwa kweCrossover
• Static kwangaphakathi ithanga
• Butterfly elula
• Isikwele sangemuva
• Ukuma kwe-angle eboshelwe engeli
• Amathiphu okuphepha
• Ukuthatha

Usebenzisa imisipha ethangeni lakho langaphakathi nendawo yokububula kaningi kunokuba ungacabanga. Njalo lapho uhamba, ujika, noma ugoba, le misipha idlala indima enkulu ekugcineni ulinganisela, uzinzile futhi uhamba ngokuphepha.

Imisipha yethanga yangaphakathi ibizwa ngama-adductors. Akhiwe yimisipha emihlanu ehlukene. Le misipha inamathele ethanjeni lakho le-pelvic (hip) kanye ne-femur, noma ithambo lomlenze eliphezulu.

Ngaphandle kokukusiza ukuthi uhambe ngokuphepha, ama-adductors akho nawo abalulekile ekuqiniseni izinkalo zakho, amadolo, iqolo eliphansi nomgogodla wakho.

Kule ndatshana, sizobhekisisa ukuthi kungani kubalulekile ukunaka le misipha lapho welula. Futhi uma ufuna izibonelo zokulula, ukwelula okulula, sinakho, nathi.

Ziyini izinzuzo zokwelula amathanga akho angaphakathi?

Ngokusho koMkhandlu WaseMelika Wokuzivocavoca, kufaka phakathi ukunwetshwa kwethanga langaphakathi esimisweni sakho sokuzivocavoca noma lapho imisipha yakho izizwa iqina kungasiza:

• nciphisa ukungezwani kwemisipha emilenzeni nasemgodini
• thuthukisa ukuguquguquka
• ukwandisa imisipha yomlenze wakho wokunyakaza
• ukuvimbela imisipha yemisipha, izinyembezi, nokunye ukulimala
• ukwandisa ukusakazeka emgodini wakho
• siza ukunciphisa izinhlungu zangemva kokuzivocavoca kanye nezinhlungu
• ukukhulisa ukusebenza kwakho kwezemidlalo
• thuthukisa ibhalansi nokuma kwakho komzimba

Kufanele welule nini amathanga akho angaphakathi?

Abaphenyi bayavuma ukuthi ukuhlanganiswa kokunwebeka okunamandla nokusimeme kusiza kakhulu ekuthuthukiseni ukuguquguquka, ukukhulisa ukusebenza kwezemidlalo, nokuvimbela ukulimala.

Ochwepheshe bezokuqina batusa ukwenza ukunweba okunamandla ngaphambi kokuba uqale ukuzivocavoca. Ukwelula okunamandla wuhlobo lokufudumeza okuhlosiwe. Ilungiselela umzimba wakho ukuzivocavoca ngokulingisa ukunyakaza komsebenzi wakho ohleliwe.

Ukunwebeka okunamandla kusiza futhi ekukhuphuleni izinga lokushisa komzimba nokugeleza kwegazi, futhi kulungiselele imisipha yakho ukusebenza. Lokhu kungasiza ukuvimbela ukulimala, njengokucindezeleka kwemisipha noma ukudabuka.

Ukwehliswa okuqinile, ngakolunye uhlangothi, kuzuzisa kakhulu lapho kwenziwa ngemuva kokuzivocavoca. Lokhu kungukuzinweba okuhlala endaweni ethile isikhathi esithile, ngaphandle kokunyakaza. Vumela imisipha yakho ukuba iphumule futhi ikhululeke ngenkathi ikhulisa ukuguquguquka nobubanzi bokuhamba.

kukhombisile ukuthi i-static stretches zivame ukungasebenzi kahle uma zenziwa ngaphandle kokufudumala, noma ukunwebeka okunamandla.

Ithanga langaphakathi elinamandla linwebeka

Ngaphambi kokuba uqale ukuzivocavoca, noma uma imisipha yakho ye-groin izwa iminyene, chitha cishe imizuzu emihlanu wenza ukwelula okunamandla. Lokhu kunwebeka kungasiza ukufudumeza imisipha yakho bese uyilungiselela ukuhamba ngokuphepha.

Ukushintshwa kwemilenze

Lokhu kunwebeka okulula okunamandla kuhilela ukuma endaweni eyodwa ngenkathi uguqula imilenze yakho njengengxenye yokuzifudumeza. Iqonde emathangeni akho angaphakathi, okhalweni, nasemigudwini.

1. Yima ngezinyawo zakho zihlukaniswe ububanzi.
2. Phakamisa umlenze wakho wesokudla emhlabathini, bese ugcine isisindo sakho esithendeni sonyawo lwakho lwesobunxele.
3. Bamba udonga noma isihlalo ukuze uthole ukwesekwa uma udinga.
4. Ukuqala kancane, jikisa umlenze wakho wangakwesokudla njenge-pendulum ngapha nangapha. Zama ukugwema ukusonteka isifuba sakho ngokweqile.
5. Njengoba imisipha yakho iqala ukukhululeka, ungathatha ijubane futhi uvule umlenze wakho ngokuqhubeka ngokuhamba ngakunye.
6. Yenza izikhathi ezingama-20 emlenzeni ngamunye.

Ukwelulwa kweCrossover

Uma ukujabulela ukudansa, lokhu kuhamba kufanele kuvele ngokwemvelo njengoba kufana nokunyakaza komdanso "komvini".

1. Qala ngezinyawo zakho ndawonye, ​​bese ungena ngakwesokunxele ngonyawo lwakho lwesobunxele.
2. Dlulisa unyawo lwakho lwesokudla phambi komlenze wakho wesobunxele.
3. Ngena ngakwesokunxele futhi ngonyawo lwakho lwesobunxele, bese uletha unyawo lwakho lwesokudla ukujoyina unyawo lwakho lwesobunxele.
4. Uma zombili izinyawo zakho sezindawonye, ​​phinda kolunye uhlangothi.
5. Ungaqala kancane, kepha thatha ijubane njengoba ujwayela ukuhamba.
6. Zama ukuqhubeka okungenani imizuzu emibili kuya kwemi-3.

Static kwangaphakathi ithanga

Ukwelulwa kwethanga kwangaphakathi okulandelayo kungenziwa ekugcineni kokuzivocavoca kwakho ukukhulisa ukuguquguquka nobubanzi bokuhamba, nokusiza imisipha yakho ukuba iphumule ngemuva kokuzivocavoca.

Butterfly elula

Lokhu kunwebeka kuhlose imisipha emathangeni akho angaphakathi, okhalweni, naphansi emuva.

1. Hlala phansi, bese ubeka amathe ezinyawo zakho ndawonye phambi kwakho. Vumela amadolo akho agobele ezinhlangothini.
2. Beka izandla zakho ezinyaweni zakho njengoba udonsela izithende zakho ngakuwe.
3. Gcina umhlane wakho uqondile futhi i-abs yakho ihlanganyela njengoba uvumela amadolo akho aphumule futhi amasentimitha asondele phansi. Uzozwa ukucindezela okuncane emisipheni yakho yokububula.
4. Phefumulela phezulu ubambe lesi sikhundla imizuzwana engu-15 kuya kwengu-30.
5. Phinda izikhathi ezintathu. Hambisa izinyawo zakho eduze kwe-groin yakho ukuze welule ngokwengeziwe.

Isikwele sangemuva

1. Sukuma ubeke izinyawo zakho zihlukaniswe kabili ububanzi behlombe.
2. Shift isisindo sakho emlenzeni wakho wesokudla, gobisa idolo lakho langakwesokudla, bese uphonsa izinkalo zakho emuva sengathi uzohlala phansi.
3. Beka phansi ngangokunokwenzeka ngenkathi ugcina umlenze wakho wesobunxele uqonde.
4. Gcina isifuba sakho siphakeme nesisindo sakho emlenzeni wakho wesokudla.
5. Phefumulela phezulu ubambe imizuzwana eyi-10 kuye kwengu-20 ngaphambi kokubuyela endaweni yokuqala.
6. Phinda izikhathi ezi-3 kuye kwezingu-4, bese ushintshela kolunye uhlangothi.

Ukuma kwe-angle eboshelwe engeli

Lokhu kunwebeka okuphumuzayo kungasiza ekunciphiseni ukungezwani kwemisipha ezinqeni nasezinkingeni zakho. Kuyinto elula kakhulu uma uchitha usuku lwakho lonke uhleli.

1. Lala phansi ngomhlane.
2. Gobisa amadolo akho bese uhambisa amathe akho ngaphakathi ukuze athinte.
3. Hambisa amadolo akho phansi ukuze uzwe imisipha yakho ye-groin inwebeka.
4. Phefumulela phezulu ubambe lesi sikhundla imizuzwana engama-20 kuye kwangama-30.
5. Phinda izikhathi ezintathu. Zama ukusondeza izinyawo zakho ezinqeni ngalunye.

Amathiphu okuphepha

Ukuze uhlale uphephile ngenkathi welula, gcina lawa macebiso engqondweni:

• Ungabhampasi. Ukunyakaza okungazelelwe, okunamahloni, noma okukhononda kungalimaza noma kudabule imisipha.
• Qala kancane. Ungazami ukwenza okuningi kakhulu ngokushesha okukhulu. Qala ngokunweba okumbalwa, bese ungeza okuningi njengoba uthola ukuguquguquka okwengeziwe.
• Ungakhohlwa ukuphefumula. Ukuphefumula kusiza ekunciphiseni ukucindezeleka nokuqina emisipheni yakho, futhi kungakusiza ukuthi ubambe isikhathi eside.
• Ungaduduli ngale kokunethezeka. Okunye ukungakhululeki kuyinto ejwayelekile, kepha akufanele uzwe ubuhlungu uma uzelula. Yima khona manjalo uma uzwa ubuhlungu obucijile noma obungazelelwe.

Kufanele futhi ubonane nodokotela uma uhlangabezana nobuhlungu obukhulu obuba nzima kakhulu lapho uhamba noma uhleli, noma okwenza kube nzima ukuhambisa imilenze yakho.

Ukuthatha

Imisipha yakho yangaphakathi yethanga, eyaziwa nangokuthi ama-adductors, idlala indima ebalulekile ekugcineni ulinganisela, uzinzile futhi uhamba ngokuphepha. Futhi kubalulekile ekuqiniseni izinqe zakho, amadolo, iqolo eliphansi, nomgogodla.

Indlela engcono kakhulu yokugcina le misipha ikhululekile futhi iguquguqukayo ukufaka ukufaka okunamandla kokufudumala kwakho nokuma okuqinile esimisweni sakho sokubanda. Ukwelula ama-adductors akho njalo kungakhuphula ukuguquguquka nokusebenza kwakho, futhi kuvimbele ukulimala nokuqina.

Khuluma nodokotela wakho uma unenkinga ngokwelula, ikakhulukazi uma ulimele noma unesimo sempilo.