Ihlombe lingase lingabi nomklamo ohlangene ongcono kakhulu laphaya, kodwa livumela abantu ukuba benze izinto ezimangalisayo. Uma ucabanga ukuthi yimaphi amalunga emzimbeni womuntu ajwayele ukulimala, kunokuncintisana phakathi kwehlombe nedolo ukuze uthole indawo yokuqala.
Kodwa akuyona impi efanelekile ngempela. Idolo liyijoyinti elinehinji eliyinkimbinkimbi eliklanyelwe ukubhekana nenani elimangalisayo lamandla ezindizeni zangaphambili nesagittal ezihambisana nokuguquguquka nokwandiswa kwelunga. Idolo liqukethe uchungechunge lwezintambo zokuzinzisa kanye ne-menisci (i-medial ne-lateral) ehlinzeka ukuzinza okwengeziwe futhi isebenze njengama-absorber shock ukubhekana ne-varus kanye namandla e-valgus, kanye namandla angaphakathi nokujikeleza kwangaphandle.
Esikhundleni salokho, ijoyinti yehlombe kanye nemisipha ezungezile kuwuhlobo lwebhola kanye ne-socket joint eklanyelwe ngokuyinhloko ukuzinzisa i-glenohumeral joint. Nakuba lokhu kuvumela ukuguquguquka okumangalisayo nobubanzi bokunyakaza (ububanzi obuningi kakhulu bokunyakaza kunamadolo), konke lokho kuguquguquka nokuba yinkimbinkimbi kungenza ihlombe libe lula ekulimaleni.
Ukulimala kuvela ngenxa yengcindezi
Ihlombe aliklanyelwe kahle ukubhekana namandla avundlile naqondile esiwaphonsa kuwo ngamandla nokuqeqeshwa kwesimo. Kodwa ngokuhlela okuhlakaniphile nomsebenzi owengeziwe ocabangelayo, ungaziqeqesha kanzima, usunduze izinsimbi ezinzima, futhi ugweme uhlobo lokulimala sonke okungenzeka sibe nakho isikhathi noma ezimbili; kanye nokuziqinisa ohlelweni.
Ngenxa yobubanzi bokunyakaza ihlombe elikwaziyo ukukwenza, kubalulekile ukuqeqesha imisipha ezungezile ukuze ibe namandla ngokusebenzisa eziningi zalezi zigaba zokuhamba ngangokunokwenzeka ngokuphepha. Into eyinhloko ukuzinzisa ukuhlanganiswa kwe-glenohumeral ngokulayisha ama-kettlebell, ukwenza amapulangwe phansi noma emasongweni, amapulangwe aseceleni noma ama-dumbbell alula.
Kubalulekile futhi ukwethula uchungechunge lwezivivinyo zehlombe ezingeziwe ukuze ube namandla ngangokunokwenzeka ngobubanzi obuhlukahlukene bokunyakaza. Ngokwesibonelo:
- I-Dumbbell Lateral Iyaphakama
- agobe phezu komugqa
- I-Vuelo lateral
- Okuhlafunwayo
- ama-push-ups ahambisanayo
- ama-push-ups endandatho
- Kubuswe
Zizwe ukhululekile ukwengeza lokhu kunyakaza kwamahlombe athile kanye nokuzivocavoca ohlelweni lwakho olukhona uma lungakabi khona ngokwanele. Khumbula ukuhlala ulula ngokwanele ukuze uqinisekise inqubo ephelele futhi ukhuphule isisindo kuphela uma ungakwenza ngokuphelele. I-Technique ibaluleke kakhulu ngomsebenzi wehlombe.
Thuthukisa ukuqeqeshwa kwakho futhi wandise amandla akho
Njengazo zonke ezinye izinhlobo zokuqeqeshwa, isethi yakho kanye nezinhlaka ze-rep kufanele ziqhubeke, ziqale ngevolumu ephansi kakhulu ezodala ukuzivumelanisa nezimo futhi isebenzele ekufinyeleleni okuphezulu ongalulama kukho. Phuma lapho futhi wenze amahlombe akho angangenwa izinhlamvu.