Ukusebenzisa i-band elastic 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 kwe-lunge umlenze wesobunxele ngaphambili, gcina umzimba wakho umile uma kuqhathaniswa nesisindo somzimba kulayini 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 ukubamba iqhaza kwe-hip, yonke inqubo yokuqinisekisa ukuthi i-hip, idolo, i-ankle in. indiza, yenza lapho umnyombo uqiniswa ukuze ugweme isinxephezelo se-pelvis phambili.Ingaphinda izikhathi eziyishumi amaqembu amathathu.
Ibhande lokumelanainkalankala ukuhamba
Khulisa ukulawulwa kweqembu lemisipha ye-hip abductor futhi unciphise ukugoqa kwamadolo kwangaphakathi.
Indawo aibhande lokumelanaezinqulwini, bopha umfanekiso wesishiyagalombili ngaphambili emaqakaleni, bese uhamba 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