Amabhendi e-elastic(owaziwa nangokuthi ama-resistance bands) ucezu oludumile lwemishini yokuzivocavoca eminyakeni yakamuva.Incane futhi iyaphatheka, ayinqunyelwe indawo yesikhala.Ikuvumela ukuthi uqeqeshe noma kunini, noma kuphi.Le mishini yokuzivocavoca iyamangalisa ngempela futhi kufanelekile ukuba nayo.
01 Yiniama-elastic bandswenzeni ezinqeni zakho?
Abantu abaningi bakukhathalela kakhulu ukubumba ama-glutes abo, futhi ukuqeqeshwa kwe-elastic band kuyindlela eyingqayizivele nephumelelayo yokuqeqesha.
Izinqe zomuntu zihlanganisa imisipha emithathu, okuyi-gluteus maximus, gluteus medius, ne-gluteus minimus.I-gluteus maximus ingenye yemisipha emikhulu kakhulu emzimbeni, futhi isekela ezinye izicubu ze-hip ngezindlela ezihlukahlukene.
Ngokuqeqeshwa kwe-elastic band, ungakwazi ukuthuthukisa ngokuphumelelayo izinqe ezingenhla futhi uthuthukise umugqa we-hip.Emphumeleni obonakalayo kubonakala imilenze emide, futhi ingubo igcwele.
02 Ibhendi ye-elasticukunyakaza kokuzivocavoca ekhaya
Lapha ukufundisa isethi yezenzo zokuzivocavoca ze-elastic band ekhaya, ezilungele wonke umuntu ukuzivocavoca ekhaya, ukulahlekelwa kwamafutha okujabulisayo.
Ingxenye 1: Ukunyakaza kokuzifudumeza
1. 90/90 ukwenziwa kusebenze kwe-hip
2. Hlehlisa ukusebenza kwe-hip engu-90/90
3. I-Unilateral frog plank - ukusebenza kwe-hip
Amaphuzu okusebenza.
①Sekela zonke izinyawo ezine kucansi lwe-yoga, izandla edolweni elilodwa ngokuqondana nomhlaba.Omunye umlenze oseceleni uqondile, intende yonyawo iseduze nomhlabathi, izinzwane zibheke phambili.
②Gcina umzimba wakho ongenhla uqondile, awukhiphe umoya, bese uhlala emuva, uhlehle ukhalo ngemuva kwezinyawo zakho.
③ umuzwa wokwelula kwethanga wangaphakathi, donsa umoya kancane, bese ubuyisela endaweni yokuqala.
4. Izimbungulu ezifile - ukwenza kusebenze okuyinhloko
5. Supine back bridge - core activation
Ingxenye 2: Ukunyakaza kokuqeqesha amandla
1. Isitayela se-clam elele eceleni sivule futhi sivale
Amaphuzu okusebenza.
① iibhande elastikiigxilile emathangeni emilenze, isekela ohlangothini, isifuba, nesisu, imilenze igoqe amadolo ndawonye, futhi umlenze oseceleni ongezansi usekela umhlabathi.
② Gcina umzimba uzinzile, gcina isikhundla sezinyawo singanyakazi, i-gluteus medius muscle force.Bese ushayela uhlangothi olungenhla lwedolo ohlangothini lwe-lift engenhla.
③ isenzo esiqongweni sokumisa kancane, zwa ukufinyela kwe-gluteus medius, bese ulawula isivinini ngenkuthalo, buyisela kancane kancane.
2. Ukuma kwamadolo okunwebeka ibhande elingemuva lokuphakamisa umlenze
Amaphuzu okusebenza.
① lungisa i-ibhande elastikiemathangeni, agobe, izingalo ngaphansi kwamahlombe ukuze zisekele umzimba, izindololwane zigobe kancane, iqolo liqondile, umgogodla uqinisiwe, imilenze iguqe ngamadolo.
② Gcina umzimba uzinzile, gcina umgogodla uqinile, kanye nemisipha ye-gluteus maximus ukushayela umlenze ongenhla ngemuva, futhi uphakamise uqonde phezulu.
③ Qaphela ukuthi phakathi nesenzo, ngaphezu komlenze osebenzayo, zama ukugcina wonke umzimba ulungisiwe.
3. Ibhande le-elastic eliguqayo eliphakamisa umlenze oseceleni
Amaphuzu okusebenza.
①Guqa kumata we-yoga, lungisaibhande elastikiemathangeni emilenze yomibili, ugobe, futhi usekele umzimba ngezingalo ngaphansi kwamahlombe.Futhi guqa ngomlenze owodwa idolo ligobile, omunye umlenze ugobile kanye nomlenze osekela ndawonye.
② amandla emisipha ye-gluteus medius ukushayela umlenze osebenzayo ukuze uqhubeke ugobisa idolo ohlangothini futhi uphakamisela phezulu, umkhawulo wokumisa isikhashana, uvumelane ne-gluteus medius, bese ubuyisela kancane kancane esimweni sokuqala sesenzo.
③ isenzo kuwo wonke umzimba ukuze ulondoloze ukuzinza, ngaphezu komlenze osebenzayo, zama ukwenza ezinye izingxenye zomzimba zilungiswe.
4. Elastic band hip bridge
Amaphuzu okusebenza.
① Lala ngomhlane kumata we-yoga, lungisa ibhande lokunwebeka emathangeni emilenze yakho, usekele umzimba wakho ngomhlane wakho nekhanda, ulengise izinqe zakho phansi, hlukanisa imilenze yakho ibe ububanzi obufana namahlombe akho, nyathela phansi. nezinyawo zakho, futhi ubeke izingalo zakho nhlangothi zombili zomzimba wakho.
② Gcina umzimba uzinzile, qinisa izinqulu, futhi uphakamisele phezulu kuze kube yilapho umzimba ongaphezulu usendizeni efanayo namathanga.
③ ima kancane phezulu, finyeza i-gluteus maximus, bese ucindezela phansi ezinqulwini ukuze ubuyisele.Naka ukubuyisela lapho ama-hips engahlali kumata, ukugcina imisipha ye-hip ngaphansi kokucindezeleka okuqhubekayo.
Ingxenye 3: Ukunyakaza kokuqeqeshwa kokuqina kwenhliziyo
Izinyathelo ezibalulekile.
①Gcina i-ibhande elastikiisicaba futhi ingaboshiwe, ibekwe ngaphezu kwedolo.
②Goba izinqulu zakho, gobisa amadolo akho, squat uhhafu, ncika kancane, qinisa umgogodla wakho, futhi ugcine izinyawo zakho ngqo ngaphansi kwamahlombe akho.Futhi shwiba izandla zakho ngokushesha, ushintshane phakathi kwesobunxele nesokudla.
③Naka ukugcina izinqulu zakho zizinzile, futhi ungawubambi umoya wakho phakathi nenqubo yokuqeqeshwa.
Isikhathi sokuthumela: Mar-07-2023