Amandla aShukumayo kunye noQinisekileyo wamathanga akho angaphakathi

Umxholo

• Zeziphi izibonelelo zokolula amathanga akho angaphakathi?
• Ufanele wolule nini amathanga akho angaphakathi?
• Umlenze wangaphakathi onamandla ulula
• Ukutshintsha kwemilenze
• Ukolula iCrossover
• Uthambo lwangaphakathi olungqingqwa lolule
• Ibhabhathane lolule
• Isikwere secala
• Ukuhlala kwe-angle bound bound
• Iingcebiso zokhuselo
• Ukuthatha

Usebenzisa izihlunu kumthambo wakho wangaphakathi kunye nendawo yokugcuma rhoqo kunokuba ucinga. Ngalo lonke ixesha uhamba, ujika, okanye ugobile, ezi zihlunu zidlala indima ebalulekileyo ekugcineni ulungelelene, uzinzile, kwaye uhamba ngokukhuselekileyo.

Imisipha yangaphakathi yethanga ibizwa ngokuba zii-adductors. Zenziwe yimisipha emihlanu eyahlukeneyo. Ezi zihlunu ziqhotyoshelwe kwithambo lakho le-pelvic (hip) kunye ne-femur, okanye ithambo lomlenze wangasentla.

Ngaphandle kokukunceda uhambe ngokukhuselekileyo, ii-adductors zakho zibalulekile ekuzinziseni iinyonga zakho, amadolo, umva osezantsi, kunye nomongo.

Kule nqaku, siza kujonga ngakumbi ukuba kutheni kubalulekile ukuba unikele ingqalelo kwezi zihlunu xa wolula. Kwaye ukuba ufuna imizekelo yokusebenza ngokulula, elula, sinayo, nathi.

Zeziphi izibonelelo zokolula amathanga akho angaphakathi?

Ngokutsho kweBhunga laseMelika malunga nokuzivocavoca, kubandakanya ithanga langaphakathi elolulekileyo kwinkqubo yakho yokuzilolonga okanye xa izihlunu zakho ziziva ziqinile zinokunceda:

• Nciphisa uxinzelelo lwemisipha kwimilenze yakho kunye nokuqaqamba
• ukuphucula ukuguquguquka
• ukwandisa izihlunu zakho zomlenze 'zokuhamba
• thintela izihlunu, iinyembezi kunye nokunye ukwenzakala
• Yandisa ukujikeleza kwi-groin yakho
• ukunceda ukunciphisa iintlungu zasemva kokusebenza kunye neentlungu
• konyusa ukusebenza kwakho kwezemidlalo
• phucula ibhalansi kunye nokuma kwakho

Ufanele wolule nini amathanga akho angaphakathi?

Abaphandi bayavuma ukuba indibaniselwano yolwakhiwo olutshintshatshintshayo kunye nolwexeshana iluncedo kakhulu ekuphuculeni ubhetyebhetye, ukonyusa ukusebenza kwezemidlalo, kunye nokuthintela ukwenzakala.

Iingcali zomzimba zicebisa ukwenza ukolula okunamandla ngaphambi kokuba uqale usebenzise. Ukolula okunamandla luhlobo lokufudumeza ekujoliswe kuko. Ilungiselela umzimba wakho ukuba uzilolonge ngokulinganisa intshukumo yomsebenzi wakho ocwangcisiweyo.

Ukolula okunamandla kukwanceda ukwandisa ubushushu bomzimba wakho kunye nokuhamba kwegazi, kwaye ufumane izihlunu zakho zilungele ukusebenza. Oku kunokunceda ukunqanda ukwenzakala, njengokuxina kwemisipha okanye ukukrazuka.

Ukolulwa kwe-Static, kwelinye icala, kuluncedo kakhulu xa kwenziwe emva kokuzilolonga. Oku kolulwa okubambe endaweni kangangexesha elithile, ngaphandle kokuhamba. Bavumela izihlunu zakho ukuba ziphumle kwaye zikhululeke ngelixa usonyusa ukuguquguquka kunye noluhlu lokuhamba.

ibonakalisile ukuba ii-static stretches zihlala zingasebenzi kakuhle ukuba zenziwe ngaphandle kobushushu, okanye ukuzolula okunamandla.

Umlenze wangaphakathi onamandla ulula

Ngaphambi kokuba uqale ukuzivocavoca, okanye ukuba izihlunu zakho ze-groin ziziva ziqinile, chitha malunga nemizuzu emihlanu usenza amandla. Olu lwalathiso lunokunceda ukufudumeza izihlunu zakho kwaye uzilungiselele ukuhamba ngokukhuselekileyo.

Ukutshintsha kwemilenze

Ukolula okulula okulula kubandakanya ukuma endaweni enye ngelixa ujikisa imilenze njengenxalenye yokuzifudumeza. Ijolise emathangeni akho angaphakathi, emathangeni, nakwiglit.

1. Yima ngeenyawo zakho ububanzi bamagxa.
2. Phakamisa umlenze wakho wasekunene emhlabeni, kwaye ugcine ubunzima bakho kwisithende sonyawo lwakho lwasekhohlo.
3. Bamba eludongeni okanye esitulweni ngenkxaso xa ufuna njalo.
4. Ukuqala kancinci, jikisa umlenze wakho wasekunene njenge-pendulum ngapha nangapha. Zama ukunqanda ukujija umzimba wakho kakhulu.
5. Njengoko izihlunu zakho ziqala ukukhulula, ungathatha isantya kwaye ujikelezise umlenze wakho ngokuhamba ngakunye.
6. Yenza amaxesha angama-20 emlenzeni ngamnye.

Ukolula iCrossover

Ukuba uyakonwabela ukudanisa, le ntshukumo kufuneka ize ngokwendalo njengoko iyafana nomdaniso "womdiliya".

1. Qala ngeenyawo zakho kunye, nyathela ngasekhohlo ngonyawo lwakho lwasekhohlo.
2. Wela unyawo lwakho lwasekunene phambi komlenze wakho wasekhohlo.
3. Nyathela ngasekhohlo kwakhona ngeenyawo lasekhohlo, kwaye uze nonyawo lwakho lwasekunene ukuze ujoyine unyawo lwakho lwasekhohlo.
4. Nje ukuba zombini iinyawo zakho zidityaniswe, phinda kwelinye icala.
5. Ungaqala kancinci, kodwa thatha isantya njengoko uqhela ukuhamba.
6. Zama ukuqhubeka okungenani imizuzu emi-2 ukuya kwemi-3.

Uthambo lwangaphakathi olungqingqwa lolule

Ukolulwa kwethanga elingaphakathi kunokwenziwa ekupheleni kokuzilolonga kwakho ukukhulisa ukuguquguquka kunye noluhlu lokuhamba, kunye nokunceda izihlunu zakho ziphumle emva kokusebenza.

Ibhabhathane lolule

Olu lwalathiso lujolise kwimisipha kumathanga akho angaphakathi, esinqeni, nasemva komqolo.

1. Hlala phantsi emhlabeni, ubeke iinyawo zakho ndawonye phambi kwakho. Vumela amadolo akho aguqe emacaleni.
2. Beka izandla zakho ezinyaweni zakho njengoko uzitsalela kuwe izithende.
3. Gcina umqolo wakho uthe tye kwaye i-abs yakho iyabandakanyeka njengoko uvumela amadolo akho ukuba aphumle kunye ne-intshi kufutshane nomgangatho. Uya kuziva uxinzelelo oluncinci kwimisipha yakho ye-groin.
4. Phefumla ngokunzulu kwaye ubambe esi sikhundla imizuzwana eli-15 ukuya kwengama-30.
5. Phinda amaxesha ama-3. Hambisa iinyawo zakho kufutshane ne-groin yakho ukuze wolule ngakumbi.

Isikwere secala

1. Yima kwaye ubeke iinyawo zakho ububanzi begxala eliphindwe kabini.
2. Shift ubunzima bakho kumlenze wakho wasekunene, gobisa idolo lasekunene, kwaye utyhalele isinqe umva ngokungathi uza kuhlala phantsi.
3. Yehla ngezantsi kangangoko ngelixa ugcina umlenze wakho wasekhohlo uqonde.
4. Gcina isifuba sakho phezulu kunye nobunzima bakho kumlenze wakho wasekunene.
5. Phefumla nzulu kwaye ubambe imizuzwana eli-10 ukuya kwengama-20 ngaphambi kokuba ubuyele kwindawo yokuqala.
6. Phinda amaxesha ama-3 ukuya kwayi-4, emva koko utshintshele kwelinye icala.

Ukuhlala kwe-angle bound bound

Ukolula okuphumlayo kunokunceda ekunciphiseni uxinzelelo lwemisipha esinqeni sakho nasezintlangeni. Kuyinto elula ngakumbi ukuba uchitha uninzi lwemini yakho uhleli.

1. Lala phantsi ngomqolo.
2. Gobisa amadolo akho kwaye uhambise iinyawo zakho ngaphakathi ukuze zichukumise.
3. Hambisa amadolo akho ezantsi uye emgangathweni ukuze uve ukuba izihlunu zakho ze-groin zolule.
4. Phefumla ngokunzulu kwaye ubambe esi sikhundla imizuzwana engama-20 ukuya kwengama-30.
5. Phinda amaxesha ama-3. Zama ukuhambisa iinyawo zakho kufutshane neempundu zakho ngokolula ngalunye.

Iingcebiso zokhuselo

Ukuhlala ukhuselekile ngelixa uzolula, gcina ezi ngcebiso engqondweni:

• Musa ukungxama. Ngesiquphe, iintshukumo ezi-jerky, okanye ze-bouncy zinokwenzakalisa okanye zikhuphe izihlunu.
• Qalisa kancinci. Sukuzama ukwenza kakhulu ngokukhawuleza okukhulu. Qala ngeendlela ezimbalwa, kwaye ungeze ngakumbi njengoko ufumana ubhetyebhetye ngakumbi.
• Musa ukulibala ukuphefumla. Ukuphefumla kunceda ekunciphiseni uxinzelelo kunye noxinzelelo kwimisipha yakho, kwaye kunokukunceda ubambe ixesha elide.
• Musa ukutyhala ngaphaya kwezinto ezintle. Okunye ukungakhululeki kuyinto eqhelekileyo, kodwa akufuneki uve naziphi na iintlungu xa uzolula. Yeka kwangoko ukuba uziva iintlungu ezibukhali okanye ngequbuliso.

Kuya kufuneka ubonane nogqirha ukuba uva iintlungu eziba mandundu xa uhamba okanye uhleli, okanye oko kwenza ukuba kube nzima ukuhambisa imilenze.

Ukuthatha

Imisipha yakho yangaphakathi yethanga, ekwabizwa ngokuba ngabadibanisi, idlala indima ebalulekileyo ekugcineni ulungelelene, uzinzile kwaye uhamba ngokukhuselekileyo. Kukwabalulekile ukuzinzisa iinyonga zakho, amadolo, umqolo osezantsi, kunye nomongo.

Eyona ndlela yokuyigcina izihlunu ikhululekile kwaye iguquguquke kukubandakanya ukolula okunamandla kukhuselo lwakho olufudumeleyo kunye nolwe-static kwindlela yakho yokubanda. Ukolula i-adductors yakho rhoqo kunokuphucula ukuguquguquka kwakho kunye nokusebenza, kwaye kuthintele ukwenzakala kunye nokuqina.

Thetha nogqirha wakho ukuba unayo nayiphi na inkxalabo malunga nokuzolula, ngakumbi ukuba wenzakele okanye imeko yonyango.