Ukusebenzisa i-elastic band ukuqeqesha umzimba wonke nokuqinisa imisipha, imininingwane kanye namasethi ahleliwe, ukuze ukwenze ngokulinganisela.
Ibhande lokumelanaukuqeqeshwa kokuzinza kwezitho eziphansi
Khulisa ukulawulwa kwezitho ezingezansi ezihlangothini olulodwa ngenkathi uvuselela ikhanda eliphakathi le-quadriceps.
Lungisa ibhande lokucindezela ohlangothini lwakho lwesokudla, beka umcamelo webhalansi phambi kwakho, thatha ukuma kwelunge ngomlenze wesobunxele ngaphambili, gcina umzimba wakho umile uma kuqhathaniswa nesisindo somzimba emgqeni oqondile omaphakathi wethanga langaphambili. Umugqa omaphakathi we-torso wendiza yokuya phambili noma ukuya phezulu, oqinisekisa ukuthi iqakala, idolo ne-hip kuhlala kusesimweni sokungathathi hlangothi kuyo yonke inqubo. Lokhu kungaphinda izikhathi eziyisithupha kumasethi amathathu.
I-Resistance band hipkuphakamisa
Beka ibhande lokumelana emaqakaleni womabili, ugobe amadolo nezinqulu endaweni yokulala, donsa ibhande endaweni ye-hip yangaphambili, futhi wenze umsebenzi olula we-hip-up. Uma usukuma, amathanga akho namathole azobe esondele kumadigri angamashumi ayisishiyagalolunye, futhi ungaphinda izikhathi eziyishumi ngamasethi amathathu.
Ibhande lokumelanai-back stirrups
Khulisa ukulawulwa kwe-gluteus maximus. Ibhande lokumelana lizomiswa ekuphakameni kwesisu esincane, unyawo lwangaphambili kubhande lokumelana ukwenza i-hip force backward planking action, ukuzwa ukuhlanganyela kwe-hip, yonke inqubo yokuqinisekisa ukuthi i-hip, idolo, iqakala endizeni, yenza lapho umgogodla uqina ukuze ugweme isinxephezelo se-pelvis phambili. Ingaphinda izikhathi eziyishumi amaqembu amathathu.
Ibhande lokumelanainkalankala ukuhamba
Khulisa ukulawulwa kweqembu le-hip abductor muscle futhi unciphise ukugoqa kwamadolo kwangaphakathi.
Indawo aibhande lokumelanaezinqulwini, bopha umfanekiso wesishiyagalombili ngaphambili emaqakaleni, futhi unyakaze ubheke eceleni, uqiniseke ukuthi ulungisa i-angle ye-hip flexion kanye nomugqa wokuqondisa wesisindo somzimba phakathi kwamaqakala amabili. Uma uhamba eceleni, i-hip joint ishayela idolo ne-ankle nangaphandle kwe-hip ukuze ibambe iqhaza embuthweni. Ungazama izinyathelo ezingu-20 nohambo olubili lokuya nokubuya.
Ibhande lokumelanaikhanda le-quadriceps eliphakathi
Umsebenzi wokulawula i-engeli yokuphela ukuze wenze inhloko emaphakathi ye-quadriceps isebenze. Ibhendi yokumelana ibanjwe ekuphakameni kwe-popliteal yokulawula isandiso se-engeli yokugcina kanye nokufinyezwa kwekhanda le-quadriceps eliphakathi. Lokhu kungaphinda izikhathi eziyishumi ngamasethi amathathu.
Isikhathi sokuthumela: Apr-14-2023