Isisu esisisigxina asiyena nje inxalenye yomzimba. Umshini okhuselekileyo wesisu uya kwenza ukuba amathanga akho amancinci, unqabileyo - unqabileyo, unobumba kunye nomdlalo. Ngaba akunjalo na onke amabhinqa amaphupha? Ukuze ube ngumnini onwabileyo wokushicilela okulungileyo, akudingekile ukuphakamisa imilenze okanye umzimba wakho iiyure, xhoma kwi-crossbar kwaye wenze amakhulu eminye imizimba. Unelungelo lokunika izifundo kuphela imizuzu engama-20 ngosuku. Kwaye oku, ubona, akunzima kakhulu.
Ukubuza abafundi abayishumi umbuzo: "Nguwuphi umsebenzi owenzela umshicileli owona upheleleyo kwaye olula?". Wena, ngokuqinisekileyo, fumana iimpendulo eziliqela ezahlukeneyo. Hayi, bangaphi abantu, iimbono ezininzi. Ukuxazulula le ngxabano, ekugqibeleni siya kuncedwa uphando olusisiseko lwezenzululwazi oluqhutywe ngesiseko sezinto eziphathekayo, i-electromyograph ebizwa ngokuba yi-electromyograph (i-EMG). Lo mqondiso wetheknoloji ungabonisa indlela iimeko ezinzulu ngayo izidumbu zomzimba womntu ezisebenza kunye nale mizimba okanye nezinye izinto zokuzilolonga. Kwaye, ukuqhubeka kwezi ziphumo, kunokwenzeka ukucacisa: indlela yokupompa i-press efanelwe oothixo ekhaya.
Ucwaningo lwe-Electromyographic lubonisa iimpawu ezisixhenxe ezisebenzayo kwiisisu zomzimba: ukuphakamisa imilenze kwisimo simulator ("isihlalo samaRoma"), ukuphakamisa imilenze ngesiqulatho, ukuguqa, ukuguqula ngokubonakalayo, ukuguqula ukuguquka, ukuguqula i-fitball, ibhuloho ecaleni. Ukuzivocavoca kunikwa ngumgaqo - ukusuka kwinkimbinkimbi kuya kulula.
"Isihlalo saseRoma" okanye ukuphakamisa imilenze kwisimfano
Idatha yee-electromyographic studies ithi ukuphakamisa imilenze kwisimo simul isenzo esisebenzayo esisebenzayo esenza iimfudu zecindezeli ngokubanzi. Kodwa oku kulungele kuphela abo abanomfaniso ekhaya. Ukuqwalasela ukusebenza kweemfuno zomzimba omhle kunye nedatha yezitolo ze-intanethi, ukuthengwa kweempawu ze-simulator ngoku kuyimfuneko kwaye imfuneko. Emva kwakho konke, umxhasi uya kukunceda ukukhawuleza ukupompa umshicileli - kwaye akudingeki ukuba uye kwindawo yokuzivocavoca!
I-Technique of execution: thabatha indawo ye-visus kwi simulator (ugxininiso kwiintsimbi), ngelixa ukuxilisa ngokukhawuleza ukuphakamisa imilenze eqondileyo phezulu (kwindawo ephakanyisiweyo kufuneka ibe yinto efanayo). Zama ukuhlukanisa izihlunu zamathumbu akho, ungasebenzisi i-inertia. Ukuphakamisa imilenze yakho kwinqanaba eliphezulu, ubambe kancane kule ndawo, uze ubuye kwindawo yokuqala.
Xa wenza umsebenzi, zama ukunyusa i-pelvis iphambili phambili kwinqanaba eliphakamileyo (njengokungathi uliphikisayo), gcina imilenze yakho isezantsi phantsi. Ngaphandle koko, kungekhona umshicileli, kodwa iinqununu ziya kuqeqesha kwaye zifike kwiitoni ze-muscle. Isibonakaliso esibaluleke kakhulu "sesitulo samaRoma" esifanelekileyo siya kuba yinto ebonakalayo yintlungu ebuhlungu kwi-rectus abdominis muscle. Le mvakalelo iza kukuxelela ukuba unjani xa ungazange upompe umshicileli kwangoko, ngoko ngokuqinisekileyo ukuyikhupha kancane! Qala kunikwa!
Imivuzo kwiVise
I-Technique: thabatha indawo yokuya kwi-crossbar, izandla mazibe zibubanzi bamagxa. Nciphisa ngokukhawuleza ukukhupha ngokukhawuleza njengoko uphumelela, de kube yinto ecacileyo kumgangatho. Ngaphambi kokuba unciphise imilenze kwisimo sawo sokuqala, yibambe ngokufutshane phezulu. Zama nje ukuphakamisa imilenze yakho phezulu, kodwa ukuguqula i-pelvis, ukuyibeka phambili.
Lo msebenzi uhlose iintloko ze-oblique zesibilini esiswini.
I-Technique of execution: thatha indawo yokuya kwi-crossbar, uze uphakamise imilenze ebolileyo ukuya kwinqanaba le-pelvis (cinga ukuba uhleli phantsi esihlalweni). Ngoku qalisa ukuguqa ngamadolo (kufuneka bahlanganiswe ndawonye) kwicala elinye. I-pelvis kufuneka iphakanyiswe ngendlela eyahlukileyo. Ngokukhawuleza uhlale kwindawo ephezulu, ubuyele kwindawo yokuqala. Bese uphinda ngapha nangapha.
Ukuhamba ngebhayisikili (iinqununu)
Umthwalo oyintloko ekusebenzeni kwebhayisikili ukujika kwiintlobo ze-oblique ze-press and thighs. Lo msebenzi ulula, kulungile ukufunda ekhaya.
I-Technique of execution: ulala phantsi, wabeka izandla zakho emva kwentloko yakho (iinqonga kufuneka zijoliswe kumacala). Ukugcoba ngokukhawuleza emadolweni kwaye uphakamise. Ngoku ufanele uphakamise inxalenye ephezulu ye-trunk. Igxala limele lisondele kumadolo ahlukileyo (ihlombe lasekhohlo lifikelela emadolweni asekhohlo, ihlombe elifanelekileyo ngakwesobunxele). Ukuphakamisa nokuguqula umzimba, kufuneka uzame ukufikelela emadolweni ngaphandle kwesiguqa sakho, kodwa ngqo nomzimba wakho. Ngokufanayo kunye nokuphakanyiswa kweso sifo, umlenze ongenagxina kufuneka ulungiswe. Buyela kwisikhundla sokuqala, ubuye uphinde usebenze ngakwelinye icala.
Ukutshintsha kwamaqondo
Lo msebenzi ulungiselelwe izihlunu ngokuthe ngqo kwesisu.
I-Technique of execution: ulala phantsi, wabeka izandla zakho emva kwentloko yakho, imilenze eqondileyo iphakamisa i-perpendicular kumgangatho. Ekuphumuleni, pha kamisa amahlombe uze uphakamise. Xa uphakamisa, zama ukuvakalelwa njani ukuba isicathulo sakho semisipha isenza isivumelwano. Kwinqanaba eliphezulu, ubambe imizuzwana embalwa, uze ubuyele kwindawo yokuqala. Ngokukhawuleza qalisa ukuphindaphinda okulandelayo komsebenzi.
Xa wenza ama-twist, ufanele uzame ukunyuka ngaphandle kweendleko zeentamo zentamo nasemva, kodwa umshicileli.
I-torsion ebuyela emva kwibhentshi
Lowo owenza lo msebenzi kufuneka abe nebhodi lesisu esisemthethweni - ngokuqhelekileyo, akuqhelekanga, ngokukodwa ekhaya kuloo ntombazana enqwenele ukuba angene kwimidlalo.
I-Technique: Beka ibhentshi esiswini ngesenzo esincinci. Ulale ekhanda lakhe, izandla ziyaqonda iingxaki, imilenze igoba kwaye iphakamise. Ukuphakamisa umzimba, zama ukuxuba amadolo entloko ngokusondeleyo. I-pelvis kunye ne-back back kufanele ikhutshwe ebhentshini. Nciphisa umzimba, kancinci kancinci. Ukudlula indawo yokuqala, lungisa imilenze yakho, ubambe imizuzwana embalwa kwinqanaba eliphantsi. Buyela kwisikhundla sokuqala.
Ukugxotha kwi-fitball kusebenze umsebenzi we-rectus esiswini se-abdominis. Ukuxinezela umshicileli kule bhola emininzi emininzi kunokuba lula - kwaye konke oku kuya kwenzeka ekhaya, ekhethekileyo kakhulu!
I-Technique of execution: ulala kwi-ballball, uthathe isikhundla esifanelekileyo, faka izandla zakho emva kwentloko yakho, uwela iingalo zakho esifubeni sakho, ubeke iinyawo zakho ngobubanzi bamagxa akho. Kwiindawo zokuqala, umlenze wakho kufuneka ulungele, uphinda ugoba lomphezulu webhola. Ekuphumeni kwemoya uphakamise inxalenye esemzimbeni womzimba, ekuphumeni kwe-inhalation buyela kancane kwindawo yokuqala. Ukuphikisana nomsolo kuzama ukwenza ngeendleko zemicu yeendaba, kunokuba izandla okanye intamo. Musa ukukhupha ikhanda lakho ngezandla zakho.
Ukutshintsha indawo yeemilenze xa uguquka kwi-ballball, ungatshintsha umthwalo kwiimisipha zogcino. Ukubanzi iinyawo zeenyawo zakho zifakwe, ubunzima obuncinci buya kufakwa kwiisisu zomzimba, kwaye ngokufanayo.
Amabhuloho kamva
Nangona iibhanti zecala akuyona enye yeendlela ezithandwayo kakhulu, zihlala zizinzile ngokuzenzekelayo, kwaye zivuselele umsebenzi we-oblique muscle we-press.
I-Technique of execution: ulala ecaleni lakho, ugxininisa kwimilenze kunye ne-forearm, pha kamisa i-pelvis ngasentla. Yenza lo msebenzi olula okokuqala, kwaye emva kwelinye icala kwicala. Buyela ngexesha lokubulawa, zama ukugcina ngqo.