Ngaba uye wakha wacinga ngokubaluleka kwemisipha yomzimba? Namhlanje ndiza kukuxelela ngokucacileyo indlela yokupompa imisipha yomzimba ye-oblique kwaye kutheni sifanele sigcine imisipha ye-oblique ngesisu. Ebusweni obuqhelekileyo, asisoloko sinyanzele eli qela lemihlunu ukusebenza. Xa sichitha iintsuku zonke kwiikhomputha eofisini okanye kwidesksi kwiintetho, izihlunu zethu zimile, zilahlekelwe yithethi kunye namandla. Kwaye ngoncedo lwalezi zihlunu ukuba umntwana, ngokokuqala ngqa ebomini bakhe, ugcinwa kwindawo ehleliyo aze aphakame emilenzeni. Imisipha yesisu esiswini i-corset ye-muscular ekhusela izitho zangaphakathi kwingozi kwaye igcina ingcinezelo ye-intra-esiswini.
Ukuzivocavoca inombolo 1.
Indawo yokuqala. Sifaka imilenze ngokubanzi, sibeka izandla phezu kwentloko, silungiselele umzimba size siphume kancane.
Ngenye indlela loo nto isondeza ukuya ngasekunene nakwesobunxele. Qaphela ukuba ungaphenduki kwaye ungabuyi.
Ukususela ekuqaleni kokuqeqesha amaxesha ama-4 amaxesha angama-4-8.
Emva koko, amaxesha 3-4 amaxesha angama-12-24.
Ukuzivocavoca 2.
Indawo yokuqala. Salala ngasemva, sibeke unyawo lwethu lokunene phantsi, ubeke unyawo olusekhohlo kulo. Isandla sasekhohlo sisolulelwe kwicala, isundu, isandla sokunene sifakwa emva kwekhanda.
Asinakuqhawula intloko evela kumgangatho. Sondla iisisu zomzimba kwaye siphakamise isithsaba ngegxala elifanelekileyo kumgca wekhohlo kuze kube yilapho i-scapula igxotha esezantsi. Siyehlisa. Qaphela: gcina ibhokhwe yakho yonke ixesha, ungaphuli i-pelvis phantsi.
Ukususela ekuqalekeni koqeqesho 3 ukutyelelwa amaxesha 4-8, uze uphendule kwelinye icala.
Emva koko, amaxesha ama-3-4 amaxesha angama-12 ukuya ku-24, emva koko ujike kwelinye icala.
Ukuzivocavoca 3.
Indawo yokuqala. Silale emqolo wethu, siwagosa imilenze emadolweni, sinyanzela izithende zethu ngokumelene nomgangatho, sinokukwenza lo msebenzi ngokubhekiselele eludongeni, ukwenzela ukuba singadlali. Izandla zolulela emzimbeni, iintendelezo ziya phezulu.
Sondla izidumbu zesisu. Phakamisa inxalenye ephezulu ye-trunk uze uhambise iingalo ngaphandle. Siphakamisa amacwecwe esezantsi. Siyehlisa. Qaphela: asiphakamisi amahlombe, sizama ukuqinisekisa ukuba babuyele kwaye behla.
Ukususela ekuqaleni kokuqeqesha amaxesha ama-4 ama-4 ukuya ku-8, sitshintshisa amacala omjikelo.
Emva koko, amaxesha ama-3-4 amaxesha angama-12-24, utshintshe amacandelo okujika.
Ukuzivocavoca 4.
Indawo yokuqala. Salala ngasemva, imilenze iyagoba emadolweni, kunye neenyawo ukusuka emgangathweni ungabhidli. Izandla zilula.
Gxininisa imisipha yesisu kunye nokutshintshwa ngokuthe ngqo ukusuka kumgangatho wokuqala ngakwesobunxele, kwaye isispapula esifanelekileyo. Ukukhupha isandla esifanayo. Amehlo alandela ukuhamba kwezandla. Qaphela: sidonsa i-scapula kwisigxina, vula isigaba esixubileyo, cinezela i-pelvis phantsi.
Ukususela ekuqaleni kokuqeqesha amaxesha ama-4 amaxesha angama-4-8.
Emva koko, amaxesha 3-4 amaxesha angama-12-24.
Ukuzivocavoca inombolo 5.
Indawo yokuqala. Salala ngasemva, imilenze iyaguqa ngamadolo kwaye sibeka ububanzi bamagxa, iinyawo-phantsi. Sifaka izandla zethu emva kweentloko zethu, sithatha iinqwelwana zingaphambi komzimba.
Izisipha zesisu zisoloko zihamba. Khuphula ihlombe kunye nomlenze olwahlukileyo ngexesha elinye. Ukunciphisa okufutshane isifuba kunye namadolo. Sibuyela ngokufanelekileyo kwindawo yokuqala. Qaphela: iingqungquthela zithuba lonke, idolo eliguqa kwindawo yendawo.
Ukususela ekuqaleni koqeqesho kathathu amaxesha 4-8, sitshintsha amahlangothi.
Emva koko, 3-4 ubiza amaxesha angama-12-24, amaqela atshintsha.
Ukuzivocavoca inombolo 6.
Indawo yokuqala. Salala ngasemva, imilenze yokugoba, imilenze iyafana nomgangatho, yiphakamise intloko (ungayishiya phantsi), izandla zolulela emacaleni.
Sizama ukuchukumisa iminwe ye-shin okanye isithende esivela ngaphandle. Imilenze ihamba kancane kwizandla. Qaphela: sizama ukuchukumisa amahlombe ethu emva nangaphezulu.
Ukususela ekuqaleni kokuqeqesha amaxesha ama-4 amaxesha angama-4-8.
Emva koko, amaxesha 3-4 amaxesha angama-12-24.
Ukuzivocavoca inombolo 7.
Indawo yokuqala. Silala ngapha nangapha, sifuba ngamadolo, ibhokhwe ingaphantsi kwehlombe. Sizama ukugcina inxalenye ephezulu ye-trunk ngqo, ibhande le-rubber liselulelwe ezandleni zethu.
Sidonsa amahlombe ekubhekiselele kwintlaka. Iimisipha zesisu kunye namathambo athathaka kwaye ziphakamisa umlenze kangangoko sinakho. Ngokukhawuleza udonsa i-tape up, ululaze ngokude. Sibuyela ngokukhawuleza kwindawo yokuqala. Qaphela: gcina inxalenye esemgangathweni yomzimba kwaye uqhube phambili phambili. Lo msebenzi ungenziwa ngaphandle kwetape kwaye isandla sesibini siphumle phambi komgangatho. Ngetayipu, umsebenzi uba nzima.
Ukususela ekuqaleni kokuqeqesha amaxesha ama-4 ama-4 ukuya kwezi-8, kunye nokuvulela kwelinye icala.
Emva koko, amaxesha ama-3-4 amaxesha angama-12 ukuya ku-24, kunye nokujika ngakwelinye icala.
Qaphela:
Zonke ezi zinto ziza kukunceda ukupompa imisipha ye-oblique kwaye uholele kwisiphumo esifunileyo, into eyona nto iyinamandla, oku kuya kunceda ukuyenza rhoqo. Kodwa ungagqithisi, unako ukupompa imisipha yomzimba yesisu kunye nesiphumo sibe yinqani elandisiweyo.
Ukuze siqonde ukuzivocavoca, siya kuqhelana nesakhiwo se-oblique muscle zesisu.
Isisu somzimba esiswini se-oblique.
Kwimisipha emithathu ebanzi, i-muscle ye-oblique yangaphandle isiswini esingaphezulu kwaye sibonakala kakhulu. Esi sisisu sesisu sisuka kwindawo esecaleni kwesifuba esivela kwiimbhobho ezi-8, iimbumba zifakwe ukusuka phezulu kwaye zivela ngaphandle zingena ngaphakathi.
Amacala asekhohlo nangakwesokudla aguqa i-trunk phambili kuphela xa esebenza kunye. Ukucheka elinye icala lijika i-torso kwelinye icala. Ukuba uhlangothi lwesigxina se-oblique imisipha isebenza, ngoko i-torso kunye namahlombe ngokulandelanayo kwesibonakaliso.
Imisipha yomzimba yangaphakathi.
I-muscle ye-oblique yomzimba ngokwayo ilala phantsi kwe-muscle ye-oblique yangaphandle. Ulwalathiso lweemfibisi ze-muscle luhlobo oluthile. Izithuba zomzimba ezingasemva zomgca we-muscle zixhomekeke kumgca ongezantsi wee-12,11 izimbambo ezili-10, qhubela phambili izihlunu zokuphefumula. Ngezantsi, ziqhotyoshelwe kwizicubu ezixhamlayo ezisendaweni ye-lumbar - i-thoracolumbar fascia, kunye nengxenye encinane ye-ilium.
Imisebenzi yezidumbu zangaphakathi nezangaphandle zihlukile. Amangaphakathi angaphakathi kwi-angle engama-90 degrees ukuya ngaphandle kwaye aguqule i-torso ngakwesokudla xa uhlangothi olufanelekileyo lusebenza, kwaye ngokufanayo. Kodwa ke, kukho imisebenzi eqhelekileyo, kunye nakwamanye angaphandle, iintloko zangaphakathi ze-oblique zinyusa i-torso phambili kwiinyawo xa zombini zomsebenzi zisebenza.