Iibhendi ze-elastic(ekwaziwa ngokuba ngamabhendi okuxhathisa) sisixhobo esidumileyo sesixhobo somthambo kwiminyaka yakutshanje.Incinci kwaye iyaphatheka, ayikhawulelwanga yindawo yendawo.Ikuvumela ukuba uqeqeshe nanini na, naphi na.Esi sixhobo sokuzilolonga siyamangalisa ngokwenene kwaye kufanelekile ukuba sibe.
01 Yintoniiibhendi elastikiwenzeni esinqeni sakho?
Abantu abaninzi bakhathalele kakhulu malunga nokubumba i-glutes yabo, kwaye uqeqesho lwe-elastic band yindlela ekhethekileyo nesebenzayo yokuqeqesha.
Iimpundu zomntu ziquka izihlunu ezintathu, eziyi-gluteus maximus, i-gluteus medius, kunye ne-gluteus minimus.I-gluteus maximus yenye yezona zihlunu ezinkulu emzimbeni, kwaye ixhasa ezinye izihlunu ezimbini ze-hip ngeendlela ezahlukeneyo.
Ngoqeqesho lwe-elastic band, unokuphucula ngokufanelekileyo iimpundu eziphezulu kunye nokuphucula umgca we-hip.Kwimpembelelo ebonakalayo ibonakala imilenze emide, kwaye ingubo igcwele.
02 Ibhendi yeelasticiintshukumo zokuzilolonga ekhaya
Apha ukufundisa iseti ye-elastic band yasekhaya isenzo sokuzilolonga, esilungele wonke umntu umthambo wasekhaya, ukulahlekelwa ngamanqatha okonwabileyo.
Icandelo loku-1: Iintshukumo zokuzifudumeza
1. 90/90 ukusebenza kwe-hip
2. Ukuguqula i-90/90 ukusebenza kwe-hip
3. Iplanga yesele ye-unilateral - ukuvuselela i-hip
Amanqaku entshukumo.
①Ukuxhasa zonke iinyawo ezine kwi-yoga mat, izandla-kwidolo elinye elijonge emhlabeni.Omnye umlenze wecala uthe tye, intende yeenyawo isondele emhlabeni, iinzwane zijonge phambili.
②Gcina umzimba wakho ophezulu umile, ukhuphe umoya, kwaye uhlale emva, kunye nezinqe zakho zihleli ngasemva kweenyawo zakho.
③ ithanga langaphakathi liziva lizolula, phefumlela kancinci, kwaye ubuyisele kwindawo yokuqala.
4. Iibhugi ezifileyo - usetyenziso olungundoqo
5. Supine ngasemva ibhulorho - core kusebenze
Icandelo 2: Iintshukumo zoqeqesho lwamandla
1. Icala ilele isimbo seclam sivule kwaye sivale
Amanqaku entshukumo.
① iibhanti elastikiigxininiswe emathangeni emilenze, inkxaso yecala, isifuba, kunye nesisu, imilenze iguqe ngamadolo kunye, kwaye umlenze ongezantsi uxhasa umhlaba.
② Gcina umzimba uzinzile, gcina isikhundla seenyawo singashukumi, i-gluteus medius muscle force.Emva koko uqhube icala eliphezulu ledolo ukuya kwicala lokunyuswa okuphezulu.
③ intshukumo kwincopho yekhefu elifutshane, yiva ukufinyela kwegluteus medius, emva koko ulawule ngenkuthalo isantya, ngokucotha ukubuyisela.
2. Ukuguqa kwe-elastic band ngasemva ukuphakamisa umlenze
Amanqaku entshukumo.
① lungisa iibhanti elastikiemathangeni, ukugoba, iingalo phantsi kwamagxa ukuxhasa umzimba, ingqiniba igobe kancinane, umva ngqo, undoqo uqinisiwe, imilenze iguqe ngamadolo.
② Gcina umzimba uzinzile, gcina i-core core, kunye ne-gluteus maximus muscle ukuqhuba umlenze ongaphezulu ngasemva, kwaye uphakamise ngokuthe ngqo ukuya phezulu.
③ Qaphela ukuba ngexesha lesenzo, ngaphezu komlenze osebenzayo, zama ukugcina umzimba wonke ulungisiwe.
3. Ibhendi ye-elastic eguqayo yokunyusa umlenze wecala
Amanqaku entshukumo.
①Guqa kwi-yoga mat, lungisaibhanti elastikiemathangeni emilenze yomibini, ugobe, kwaye uxhase umzimba ngeengalo ngaphantsi kwamagxa.Kwaye uguqe emlenzeni omnye kunye nedolo eligobileyo, omnye umlenze kunye nedolo eligobileyo kunye nomlenze oxhasayo kunye.
② i-gluteus medius muscle force ukuqhubela umlenze osebenzayo ukugcina ukuguqa idolo kwicala kwaye uphakamisela phezulu, i-pex ye-pause emfutshane, ikhontrakthi ye-gluteus medius, kwaye ngokukhawuleza ubuyisele kwimeko yokuqala yesenzo.
③ isenzo kuwo wonke umzimba ukugcina uzinzo, ukongeza kumlenze osebenzayo, zama ukwenza amanye amalungu omzimba azinzileyo.
4. Ibhulorho ye-Elastic band hip
Amanqaku entshukumo.
① Lala ngomqolo wakho kwi-yoga mat, lungisa i-elastic band emathangeni emilenze yakho, uxhase umzimba wakho ngomqolo wakho nangentloko, ujingise isinqe sakho ezantsi, yahlula imilenze yakho malunga nobubanzi obufana namagxa akho, nyathela emhlabeni. ngeenyawo zakho, kwaye ubeke iingalo zakho kumacala omabini omzimba wakho.
② Gcina umzimba uzinzile, qinisa ama-hips, kwaye uphakamise phezulu kuze kube yilapho umzimba ophezulu ukwindiza efanayo namathanga.
③ nqumama kwi-apex, isivumelwano se-gluteus maximus, uze ucinezele ezantsi esinqeni ukubuyisela.Nika ingqalelo ekubuyiseleni xa iinqumlo zingahlali kwi-mat, ukugcina imisipha ye-hip phantsi koxinzelelo oluqhubekayo.
Icandelo 3: Iintshukumo zoqeqesho lweCardiorespiratory ukunyamezela
Izinto eziyimfuneko.
①Gcina iibhanti elastikiisicaba kwaye ingabotshwanga, ibekwe ngaphezulu kwedolo.
②Gqiba izinqe zakho, goba amadolo akho, isiqingatha se-squat, uncike phambili kancinci, qinisa umbindi wakho, kwaye ugcine iinyawo zakho ngqo phantsi kwamagxa akho.Kwaye jiwuzisa izandla zakho ngokukhawuleza, utshintshana phakathi kwasekhohlo nasekunene.
③Nika ingqalelo ekugcineni izinqe zakho zizinzile, kwaye ungawubambi umoya wakho ngexesha loqeqesho.
Ixesha lokuposa: Mar-07-2023