Thola Izinyathelo Zakho Ukusebenza Ngokufanele Nge-Isometric Ukuzivocavoca
Ukugcina izintambo zakho ziqine kubalulekile ukugcina impilo efanele ye-hip, ukuhamba kahle kokusebenza , futhi, kwezinye izimo, ukusebenza okuphezulu kwezemidlalo. Kunezinhlelo ezimbalwa zokuzivocavoca ongayenza ukuze uthuthukise amandla emisipha ezungeze isihenqo sakho. Ezinye izinhlelo ziyi-Beginners , kanti ezinye izinhlelo zinikeza ukuqeqeshwa okuthuthukisiwe kwe-hip ukuqinisa .
Umzimba wakho we- gluteus medius ungenye yezinsizwa ezibaluleke kakhulu ezisiza ukuzinzisa iziqhenqo zakho. Itholakala ohlangothini lwe-hip yakho futhi isebenza lapho uphakamisa umlenze wakho ohlangothini. Isebenza ukugcina izinga lakho le-pelvis uma umile ngomlenze owodwa noma uma uhamba futhi usebenza.
Ukuntula amandla noma ukulawulwa kwe-neuromuscular okungalungile kwemizimba yakho ye-gluteus medius kungabangela izinkinga ezifana nalezi:
- I-Patellofemoral stress syndrome
- Ubuhlungu be-Hip
- Isiotibial band friction syndrome
- Ukwandisa ingozi ye- ACL
- Ubuhlungu be- ankle nezinyawo
Olunye ucwaningo lubonisa ukuthi i-gluteus medius muscle yakho ibhekene nokusiza ukugcina umlenze wakho esimweni esihle ngenkathi ugijima, ugoqa, noma ufika ngokuphuma . Ukuntula amandla noma ukukhandleka kwe-neuromuscular ye-gluteus muscle yakho kungenza ukuba izinyathelo namadolo akho aphenduke ngaphakathi, ukubeka ukucindezeleka okwenyuka ngamaqhwa akho, amadolo, namajoyini akho.
Enye yezinhloso eziyinhloko zohlelo lokuqiniswa kwe-hip kufanele kube nokwandisa umsebenzi wemisipha yakho ye-gluteus.
I- isometric gluteus medius ukuzivocavoca ngumsebenzi owodwa ongasiza ekwakheni isisekelo sezinhlanzi ezinamandla.
Iyini Ukuzivocavoca Ukuqinisa umzimba we-Isometric Gluteus Medius?
Uma unezinhlungu ze-hip, ubuhlungu bomdolo , noma ithole nobuhlungu be-ankle, hlola isheke sakho somzimba ukuze uthole amandla emisipha yakho ye-gluteus.
Uma bebuthakathaka, baqale ukuwaqinisa ngokwenza umsebenzi we-isometric gluteus medius. Ukuvivinya umzimba kusiza:
- Thuthukisa ukuqashwa kwe-neuromuscular kanye nokudubula kwezingcingo ze-muscle ze-gluteus medius.
- Qinisekisa i-gluteus medius ezinkathini ezithile zokuhamba .
- Qinisekisa ukuma kahle kwezintambo zakho nemilenze lapho wenza izivivinyo eziphakeme kakhulu ze-hip.
Ngokuyinhloko, ukuvivinya umzimba kwe-isometric gluteus medius kufanele kube yisisekelo nanoma yiluphi uhlelo olulula noma oluthuthukisiwe lwe-hip lokuqinisa.
Ukwenza ukuzivocavoca umzimba we-Isometric Gluteus Medius
Ukwenza umsebenzi wokuqinisa u-isometric gluteus medius ukuqinisa, landela le miyalo elula. Ngaphambi kokuqala lokhu, noma olunye uhlelo lokuzivocavoca, khuluma nodokotela wakho ukuqinisekisa ukuthi ukuzivivinya umzimba kuphephile ukuba ukwenze. Ukuvakashela umhlinzeki wakho womzimba ngokuhlolwa okuphelele kwe-hip kungase kube nokuhleleka ngaphambi kokuqala ukuvivinya umzimba kwe-isometric gluteus medius eqinisa.
- Thola ibhande, ugibele, futhi ulondeke kuzo zombili izinyawo zakho.
- Themba ngakolunye uhlangothi. I-gluteus medius muscle oyisebenzisayo kufanele ibe phezulu.
- Gcina imilenze emibili iqondile, futhi ngebhande elizungezile izinyawo zakho, phakamisa umlenze wakho phezulu. Kufanele uphakamise kuze kube yilapho kukhona ukungezwani kwebhande elizungezile izinyawo zakho.
- Uma ibhande liqinile, cindezela ngokucophelela kulo futhi uvumelane nemisipha yakho ye-gluteus eceleni kwezinyimba zakho.
- Bamba ukukhishwa kwamasekhondi ayisithupha, bese ukhulula kancane kancane ingcindezi ngokunciphisa umlenze wakho.
- Phinda ubuyekeze ukuphindaphinda okuphindwe kasithupha, bese uphendukela ngakolunye uhlangothi bese uphinda umsebenzi wakho kwenye i-hip yakho.
Ukuvivinya umzimba kungabuyekezwa izikhathi ezimbili kuya kathathu ngosuku ukusiza ukuthungwa kwe-neuromuscular ye-gluteus muscle muscle. Uma amandla akho agqamile ethuthukile, ungaqhubekela phambili ekuzivocavoca okuthuthukisiwe kakhulu kwe-hip. Ungase ufise ukuqhubeka ukwenza i-isometric gluteus medius umzimba izikhathi ezimbalwa ngesonto ukuze ugcine izinzuzo ozenzile ngamandla akho agqamile.
Izwi kusuka
Ukugcina izinyathelo zakho ziqinile kungakusiza ukuvimbela izinkinga eziningi ze-musculoskelet ezinqeni, amadolo, nezinyawo zakho. Ukuqhaqhaza okunamandla kugcina uketshezi lwakho lwamazinyo lungaguquki ngenkathi usebenza futhi uqaqa. Amadolo akho kufanele ahlale phezu kwezinzwani zakho lapho ufika ekudumeni. Ngokwenza umsebenzi wokuqinisa amandla we-isometric gluteus medius, ungaqiniseka ukuthi unesisekelo esiqinile lapho ungakha khona uhlelo lwakho lokuqinisa i-hip.