Ukuvivinya umzimba okuvamile
Uma unomphumela ophansi wokulimala noma ube nokuhlinzwa, ukuguqa ngamadolo noma ama-ankle, ungase uzuze ekwelapheni okungokwenyama ukuze kukusize uphinde ululame ngokuphelele. Ukuzivocavoca kungacelwa ukuthi kuthuthukiswe umlenze wakho. Ukuphakanyiswa komlenze oqondile kungenye yezidakamizwa zokwelapha ezingasiza ekuthuthukiseni amandla akho aphansi kanye nokusiza ukuthuthukisa umsebenzi wakho ohlobene nokuhamba.
Ukuphakama komlenze oqondile kuyisimo esihle sokuzivocavoca ukuqinisa imisipha ye-hip. Ngenye yezivivinyo zokuqala ezenziwe ngemuva kokuhlinzwa kokuqasha noma ukuguqulwa kwamadolo . Kuyasebenza futhi kulula, futhi ukuphakama komlenze oqondile kuyindlela enkulu yokuvuselela.
Ukuzivocavoca
- Hlala noma ulale phansi emhlane wakho ngemilenze yakho ngqo phambi kwakho.
- Bend ngamadolo womlenze wakho ongaqhutshwa kuya engxenyeni engama-90 degree ukugcina unyawo lwakho luhlala phansi phansi.
- Qinisekisa imisipha emlenzeni wakho oqondile ngokuzama ukuthola isivumelwano se- quadriceps yakho.
- Gcina i-quad yakho igcizelelwe, bese uphakamisa kancane kancane umlenze osebenzayo ngamasentimitha ayisithupha ukusuka phansi (ngokuthola isivumelwano semisipha yangaphambili.)
- Bamba imizuzwana emithathu.
- Yehlisa kancane umlenze wakho phansi.
- Khumula futhi uphinde izikhathi ezingu-10.
Lo msebenzi ungase ube inselele, kodwa akufanele kubangele ubuhlungu emlonyeni wakho noma emadolweni. Uma kwenzeka, kufanele ubone umhlinzeki wakho womzimba noma udokotela.
Amathiphu
- Qhubeka ukuhumusha nokuxhuma kulo lonke umsebenzi.
- Gxila ekutholeni izinsizwa phambi kwethanga.
Uma wenza imilenze eqondile uphakamise ukuvivinya umzimba futhi awukwazi ukugcina idolo lakho ngokuqondile, imisipha yakho ye-quadriceps kungenzeka ingabi namandla ngokwanele ukwenza lo msebenzi. Kungadingeka ucabange ukwenza umsebenzi ohlukile, njenge-quad setha noma i- arc quad emfushane , ngaphambi kokuzama ukuphakamisa umlenze oqondile.
Ukwenza umlenze oqondile uqede inselelo enkulu, ungangezela isisindo esincane sensimbi emlenzeni wakho. Qala ngokubeka isisindo esikhwameni sakho, bese unciphisa isisindo esikhwameni sakho njengoba uqina ngaphezu kwezinsuku ezimbalwa. Lokhu kusiza ukunciphisa i-torque ezungeze i-hip yakho namadolo, ukuyivikela njengoba iphilisa ukulimala. Isazi sakho somzimba singasiza ekunqumeni isisindo esifanele ongasisebenzisa.
Ungenza futhi umlenze oqondile ukukhulisa ukuzivocavoca ukuze uqinise ezinye izindawo ezisezinkalweni zakho. Themba ngakolunye uhlangothi futhi uphakamise ukuphakama kwakho phezulu ngenkathi uqhubeka uqondile ukuqinisa i-gluteus medius yakho , noma uzame ukuphakanyiswa komlenze ongenamathele ukuze uthuthukise amandla akho wokunweba we-hip futhi ukuthembise ngobumnene imisipha yakho ephansi.
Ukwenza umlenze oqondile ukuphakamisa kahle kungakusiza ululame ngokuphelele emva kokulimala okuphansi noma ukuhlinzwa. Hlola nodokotela wakho kanye nodokotela wezempilo, bese uqala ukuphakamisa umlenze oqondile ukuze uthuthukise amandla nemisebenzi ephansi.