1. Othanda ukuphakamisa ngemilenze
Isici esikhulu kunazo zonke sokuphakanyiswa komlenze ukuthi umzimba ongaphezulu uncike esitulweni.Ukunganyakazi komzimba kunciphisa ukubamba iqhaza kweqembu lemisipha ewumongo, kukhulisa umphumela wokuzihlukanisa kuma-quadriceps, futhi kuvumela ukulawula okungcono kobubanzi bokuphakamisa.
Kunezinhlobo eziningana zabasebenzi abakhetha ukusebenzisa ukuphakamisa imilenze:
Kubantu abathuthukile, khulisa umjikelezo womlenze futhi ubonise imigqa yemisipha yethanga.
Abantu abangakwazi ukuqothuka noma abangakhululekile.
Abaqalayo, amandla ayisisekelo abuthakathaka kakhulu, futhi i-squat ayizinzile ngokwanele.
2. Izimbangela zobuhlungu obuphansi emuva
Ukuze kuthuthukiswe umphumela wokuqeqesha, abantu abathuthukile bavame ukusebenzisa izisindo ezinzima futhi bakhulise ububanzi bokunyakaza.Uma wenza ukucindezela kwemilenze, ukuqondisa idolo kuwukunyakaza okuyingozi kakhulu, ngakho ngokuvamile ukwandisa ukuhlehla kwedolo lapho wehla.
Abaqalayo abangakwazi kahle uku-squatting bangase bangazinzi ngokwanele lapho besebenzisa amandla ngenxa yamandla abo abuthakathaka.
Ngakho-ke, ngesikhathi sokuphakanyiswa komlenze, ama-hips kanye nokhalo kungase kumiswe esitokisini, futhi i-pelvis ihlehliselwe emuva.Lokhu kutshekela emuva kuzoqondisa i-engeli ye-lumbar spine (imvamisa kuba yi-lordotic kancane), kubeke ingozi efihliwe yobuhlungu obuphansi beqolo.
Isizathu 1: Uma i-pelvis ihlehliselwa emuva, i-intervertebral disc emgodleni we-lumbar izocindezelwa umzimba we-vertebral futhi iqhume emuva, okungase kucindezele izinzwa ezizungezile.
Isizathu sesi-2: Uma i-lumbar spine ngokwayo isivele i-angle engaphephile, isisindo sensimbi sikhulisa umthwalo ku-lumbar spine.
3. Indlela yokugwema
Ukuze unciphise izingozi ezingaba khona zokucindezelwa kwemilenze, nanka amathiphu angu-4.
Ithiphu 1 Qinisekisa ukuthi ukhalo nezinqulu zakho kunamathele esitulweni ukuze uvimbele ukutshekela emuva kwe-pelvic.
Ithiphu yesi-2 Yehlisa ukwehla kancane, uqinisekise ukuthi isisindo sisemilenzeni futhi unciphise ukubandakanyekakwe pei-lvis kanye ne-lumbar spine.
Ithiphu 3: Uma uzwa ukuthi i-quadriceps muscle ayanele, yehlisa isikhundla sezinyawo kancane, okungase kwandise ububanzi bokunyakaza kwamadolo futhi kunciphise umsebenzi we-hip joint, ngaleyo ndlela ukwandise ukukhuthazwa kwe-quadriceps femoris.
Ithiphu 4 Uma usebenzisa izinsimbi ezisindayo, sebenzisa ibhande ukusiza ukukhulisa ukucindezela kwangaphakathi kwesisu, okuvumela imisipha ewumgogodla ukuthi ivikele kangcono umgogodla we-lumbar.
Isikhathi sokuthumela: Jun-17-2022