Zisi-7 imithambo yokomeleza abaqweqwedisi

imithambo yokomeleza abaqweqwedisi

Xa sifuna ukuba nemilenze emikhulu sigxininisa ixesha elininzi kwi-quadriceps kunye ne-hamstrings. Kule meko, sinokuqonda ngokulula ukuba akwanele ukunika amandla emlenzeni. Kwaye amaqela ezihlunu alityelweyo ngabaxumi. Kukho imithambo emininzi yokomeleza abaqweqwedisi.

Ke ngoko, kweli nqaku siza kukuxelela ukuba zithini na Zisi-7 imithambo egqwesileyo yokomeleza abaqweqwedisi.

Umahluko phakathi kwe-adductor kunye ne-abductor

Kubalulekile ukuba ungakuhoyi ukubaluleka kwee-adductors ekusebenzeni komzimba ophantsi xa ucwangcisa irejimeni yoqeqesho lwakho. Ukwahlula phakathi kokuzivocavoca okujolise kwi-abductor kunye nezihlunu ze-adductor, kubalulekile ukuba uqale uqaphele kwaye uhlele iqela ngalinye lemisipha.

I adductors, leyo Ziyandisa ngaphakathi komlenze kwaye zenziwe nge-adductor magnus, i-median, kunye nezihlunu ezincinci.. Efumaneka phakathi kwe-hamstrings kunye ne-quadriceps, umsebenzi wabo oyintloko kukubonelela ngokuzinza kwi-joint hip ngexesha lemisebenzi yokuthwala ubunzima. Ezi zihlunu zidlala indima ebalulekileyo kwimisebenzi efana nokugijima kunye nezinye izakhono zemoto ezibalulekileyo.

Ibekwe ngaphandle komlenze, Abaqweqwedisi benza umsebenzi wokuhambisa iziphelo kude nomzimba, ngokuchasene ngokuthe ngqo ne-adductors. Kubalulekile ukubeka phambili ukomeleza abaxhwili bakho ukwenza irejimeni yomthambo ejikeleze kakuhle.

Imithambo yokomeleza abaqweqwedisi

Ukuphucula amandla omlenze kunye nokufezekisa ukusebenza kakuhle ngokubanzi kwimisebenzi eyahlukeneyo kunye nemidlalo, kubalulekile ukubeka phambili ukuzivocavoca okujoliswe kwimisipha ye-adductor. Ukukunceda kwindlela yakho yokuzilolonga, sikhethe ezona mithambo zisi-7 zingcono ukomeleza abaxuthi bakho.

Abaqweqwedisi abane-elastic band

Unokwenza lo msebenzi othile kwindawo yokuzivocavoca okanye kumatshini kuyo. Inkqubo ibandakanya ukubamba a ibhanti kwisakhiwo esomeleleyo kwaye ukhusele unyawo olusondeleyo kuyo, ngokuqhelekileyo kwinqanaba le-ankle. Injongo kukuphumeza ukunyakaza kwe-adduction, ukusondeza umlenze kumbindi womzimba ngelixa ulwa nenkcaso ye-elastic band. Ukuqina kokuzibandakanya kwezihlunu kuyanda njengoko usuka epalini.

umlenze uphakamisa

umlenze uphakamisa

Fumana i-mat ekhululekile kwaye ulale ngecala lakho, uqinisekise ukuba izinqe zakho kunye neengqiniba ziyawuxhasa umzimba wakho. Okulandelayo, Goba idolo lomlenze wakho ophezulu ngelixa ugcina omnye umlenze uqonde kwaye uhambelana nomgangatho. Injongo yalo msebenzi kukuphakamisa nokuthoba umlenze othe tye ngendlela elawulwayo.

Ukuvulwa kunye nokuvalwa kwemilenze

Nanku umthambo olula ojolise kubo bobabini abaqweqwedisi kunye ne-adductors ngaxeshanye. Ukuqala, lala ujonge phantsi. Phakamisa imilenze yakho ngasesilingini, ukuqinisekisa ukuba benza i-engile echanekileyo kuwo wonke umzimba wakho. Ukusuka kule ndawo, tshintshana phakathi kokuvula kunye nokuvala imilenze yomibini kunye. Yindlela elula kodwa esebenzayo yokusebenzisa la maqela emisipha.

nyusa icala

Thatha indawo elungeleleneyo, iingalo zakho ziphumle phantsi kwaye umlenze omnye wolulelwe emva kwakho. Qala intshukumo esecaleni yomlenze okhankanywe ngasentla, ngokuthe ngcembe ukwandisa umgama phakathi konyawo lwakho kunye nomgca ophakathi womzimba wakho. Lo msebenzi uthile awuphuculi kuphela amandla emisipha ye-adductor kodwa uyawomeleza.

Icala lunge

umthambo wokuxhwila

Lo msebenzi yinguqulelo elungisiweyo yombhobho wendabuko kwaye ibandakanyiwe kwindlela yokomeleza i-abductor kunye ne-adductor. Ukwenza lo msebenzi, qala ngokuma imilenze yakho iqelelene. Emva koko, Shifta ubunzima bomzimba wakho ukusuka kwelinye icala ukuya kwelinye ngelixa ugoba elinye idolo, omnye umlenze unikezela ngenkxaso. Ukwandisa ukusebenza kakuhle komsebenzi, qiniseka ukuba ubuyela kwindawo yokuqala kwindawo yokuqala ngaphambi kokuba utshintshele kwelinye icala. Oku kuya kuvumela uluhlu olukhulu lwentshukumo.

Sumo squat

Umthambo wokuma ogqalwa njengesiqhelo ubandakanya ukwandisa imilenze yakho kangangoko unako, uqinisekise ukuba iinyawo zakho zikhomba ngaphandle. Ukwenza i-squat, ngokulula utyhale isinqe sakho ngasemva, ulinganisa intshukumo yokuhlala phantsi. Ngokuqina okongeziweyo, unokhetho lokubamba i-dumbbell okanye ibhola, okwenza kube lukhetho olufanelekileyo lokuzivocavoca kwebhola ngaphambi kokulala.

Ukuphakamisa umlenze wokuwela

Njengomsebenzi wokuqala okhankanywe, lo uquka ukuphumeza intshukumo efanayo, kodwa ngomlenze oxhasayo obekwe wawela phezu komlenze osebenzisa amandla. Kubalulekile ukugcina unyawo lukwindawo ethe tye kunye nexineneyo, njengoko oku kuya kuphucula ukusebenza kwezihlunu.

Yintoni ukubaluleka kokwelula i-adductors emva kokuzilolonga?

i-abductor yolula

Emva kokugqiba iseshoni yoqeqesho, kubalulekile ukunika imisipha ye-adductor ixesha lokuphumla, njengalo naliphi na elinye iqela le-muscle. Makhe sikunike izizathu zokuba kutheni ukolula abaphangi bakho emva koqeqesho kulicebo elilungileyo:

  • Ngokubandakanya ukolula kwindlela yakho yesiqhelo, unokuthintela ngokufanelekileyo ukugqithiswa kwemisipha kunye nokunciphisa umngcipheko wokulimala okunokwenzeka. Ukongeza, ukuzolula kuyindlela ebalaseleyo yokuqalisa inkqubo yokubuyisela kunye nokuphumla, ukunciphisa uxinzelelo olunokuthi lwaqokelelwa ngexesha lomsebenzi womzimba.
  • Ukuphucula ukusebenza komzimba ngexesha lokuzilolonga.
  • Ukuphucula inkqubo yokulungisa izihlunu, eyona isebenzayo xa imisipha yoluliwe kwaye ikhululekile. Oku kukhuthaza ukuveliswa kwenani elikhulu lemicu ye-muscle, ekugqibeleni ikhokelela ekusebenzeni kakuhle. Ukuphucula ngakumbi ezi ziphumo, kubalulekile ukugcina ukutya okwaneleyo okuthintela i-muscle catabolism.
  • Xa uzolula, amathuba okuba nokwenzakala ayancipha kakhulu. Ukubaluleka kokwelula njengendlela yokukhusela ukulimala akufanele kujongelwe phantsi, ngokukodwa i-pubalgia, enokubangela intlungu ebuhlungu kwi-pubis xa ichaphazela imisipha ye-adductor. Kubalulekile ukuqaphela ukuba uxinzelelo olugqithisileyo lunokubangela ukuba imicu okanye izicubu zikrazuke, ezinokuthi zibe neziphumo zexesha elide.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga ne-7 yokuzivocavoca ingcono ukomeleza abaqweqwedisi.