Ukusebenzisa i-band elastic ukuqeqesha umzimba wonke kunye nokuqinisa imisipha, iinkcukacha kunye neeseti zilungiselelwe, ngoko unokukwenza ngokumodareyitha.
Ibhendi yokuchasauqeqesho lokuzinza kwamalungu asezantsi
Ukwandisa ulawulo lomlenze ophantsi we-unilateral ngelixa uvuselela intloko ye-medial ye-quadriceps.
Lungisa ibhendi yoxinzelelo kwicala lakho lasekunene, beka i-balance cushion phambi kwakho, thatha ukuma kwe-lunge kunye nomlenze wasekhohlo ngaphambili, gcina i-torso ithe tye kunye nobunzima bomzimba kumgca othe nkqo ophakathi wethanga langaphambili. I-midline ye-torso yendiza yokuhamba phambili okanye ukuya phezulu, ukuqinisekisa ukuba i-ankle, idolo kunye ne-hip zihlala zingathathi hlangothi kuyo yonke inkqubo. Oku kunokuphinda-phindwe kathandathu kwiiseti ezintathu.
Resistance band hipiphakamisa
Beka ibhanti yokuchasana ejikeleze ama-ankle omabini, uguqe ngamadolo kunye nezinqe kwindawo yokulala, udonsa ibhanti kwindawo yangaphambili ye-hip, kwaye wenze umsebenzi olula we-hip-up. Xa uvuka, amathanga akho kunye namathole aya kusondela kwiidigri ezingamashumi alithoba, kwaye unokuphinda izihlandlo ezilishumi kwiiseti ezintathu.
Ibhendi yokuchasai-back stirrups
Ukwandisa ulawulo lwe-gluteus maximus. Ibhendi yokumelana iya kumiswa kubude besisu esincinci, unyawo lwangaphambili kwibhanti yokuchasa ukwenza i-hip force backward planking action, ukuva ukuthatha inxaxheba kwe-hip, yonke inkqubo yokuqinisekisa ukuba i-hip, idolo, i-ankle kwindiza, yenza xa undoqo uqinisiwe ukuphepha i-pelvis phambili imbuyekezo ye-lumbar. Inokuphinda-phinda kalishumi amaqela amathathu.
Ibhendi yokuchasaunonkala uhamba
Ukwandisa ulawulo lweqela le-hip abductor kunye nokunciphisa i-knee buckling yangaphakathi.
Indawo aband ukumelanangeenxa zonke ezinqeni, gubungela umzobo wesibhozo ngaphambili emaqatheni, kwaye uhambe ngokuthe ngcembe, uqinisekise ukuba ulungelelanise i-angle ye-hip flexion kunye ne-plumb line yobunzima bomzimba phakathi kwamaqatha amabini. Xa uhamba ngasecaleni, i-hip joint iqhuba idolo kunye ne-ankle kunye nangaphandle kwe-hip ukuba ithathe inxaxheba kumandla. Ungazama amanyathelo angama-20 kunye nohambo oluphindwe kabini.
Ibhendi yokuchasaintloko ye-quadriceps ephakathi
Ukuphelisa i-angle yokulawula idolo ukwenza usebenze intloko ye-medial ye-quadriceps. Ibhendi yokuchasana ibanjwe ekuphakameni kwe-popliteal yokulawula ukongezwa kwamadolo ekupheleni kunye nokunyanzeliswa kwentloko ye-quadriceps ephakathi. Oku kunokuphinda-phindwe kalishumi kwiiseti ezintathu.
Ixesha lokuposa: Apr-14-2023