Ukwakhiwa okumangalisayo ngamalungu ethu. Ubume babo benzelwe ukuvumela amathambo ukuba ahambe. Ngaphandle kwabo, iingalo zethu, imilenze, intamo, nomzimba akuyi kugoba nhlobo. Nangona kunjalo, ukunyakaza kwendibano kungenziwa kuphela kwiindlela ezithile. Ngokomzekelo, amajoyina kwi-phalanx yeminwe avumela kuphela ukugoba nokuyikhupha, kunye ne-brush kwi-band brist can can turn. Ngaloo ndlela, amanye amalunga aneendlela zokuhamba enye, kunye nezinye - ukuhamba kwamanyathelo amaninzi.
Kwaye kwenzeka ntoni ukuba umdibaniselwano kufuneka wenze ukunyakaza kwinqwelo engafanelekanga? Ngokomzekelo, idolo elihlangeneyo livumela umlenze ukuba ugobe kwaye ugobe, kodwa sifuna ukuwujika? Kumntu onomdla osebenzayo, izihlunu kunye nemigqa ejikeleze umdibaniso ungaphantsi. Zomelele, zinyuka, zinikezelwa kakuhle ngegazi - kwaye kwiimeko ezixakekileyo ziza kusebenza njengezixhobo zokukhusela, zikhusele idibene kunye nokuhamba okungafanelekanga.
Ukuba umntu onemidlalo kuwe, izihlunu zakhe kunye nemigqabantshintshi zincinci. Kwakhona kukho ubunzima obukhulu. Lo ngumthwalo othe wongeza, kwaye ukuba izidumbu kunye nazo azilawulwa, uxinzelelo oluninzi ludluliselwa emathanjeni. Ngoko kuya kuvela: amajoyina kwaye ngoko uhambela umda wamandla abo, kwaye ke kukho ukujika okungapheliyo ... Kwaye inxwelerha yalimala.
Umxhelo wegxina unomdla webhola, okukuvumela ukuba wenze ukunyakaza ngaphakathi kwama-360 degrees.
Ngamahlombe
Inqaku elona lugqithiso lomzimba lomzimba. Kwii-joints ezisele, amathambo aphumla kwiimpawu zenyama. Kodwa akukho nto yokuphumla emathanjeni ehlangeneyo: i-bone elandelayo yi-clavicle, kodwa ayikho ingentla, kodwa kwicala. Ngoko kuvela ukuba ihlombe elivela phezulu likhawulelwe kuphela yimisipha ye-ligament. Ukuba ababuthathaka, udibeneyo unokulimala ngokukhawuleza.
Yintoni eyingozi?
- Iimpahla eziphambili, ngokukodwa ngeesisindo.
- Imicandelo yee-bumbbells okanye i-barbells ezisemva kwekhanda, idonsa ibhloko emva kwekhanda: amajoyini amagxa ayilungiselelwe esi sikhundla sezandla. Ezi zifundo ziyakwenziwa kuphela xa izihlunu zamagxa zilungiswa ngamanye, ukunyakaza okulula ngakumbi, umzekelo, ukudonsa kwi-chin.
Elbow
Umxube we-elbow ukhuselekile ngakumbi kunama-humerus, kodwa ujikelezwe yimigamente emide kunye neleyo.
Yintoni eyingozi?
- Phonsa i-punp emoyeni. Xa ushaya isikhwama sebhokisi, ukunyakaza kukufutshane: isandla sihlangabezana nesithintelo kwaye siyayeka. Xa ugubha iibhere zakho ngaphandle kokuchasana, njengomzekelo, kwi-boxing aerobics efana neendlela, isandla sihamba ngokusuka kwi-jointbow. Isiphetho sisilula: mhlawumbi ufunde ukuyeka intonga emoyeni kwaye uqinise umxube we-elbow kunye ne-push-ups, okanye ukhethe enye indlela yokukhetha.
- Ukungabikho kokulungiswa xa kulungiswa kunye nokwandisa iingalo kunye nezidumbulu. Zama ukwenza izivivinyo kwi-biceps kunye ne-triceps ukuze i-elbow "ingahambi" emva nangaphambili, kodwa hlala kwenye indawo. Ukwenza oku, kuyinqweneleka ukubandakanya kwisimulator esifanelekileyo okanye ubuncinci kumphezulu. Ngaphandle koko, ukunyakaza okuhambayo kunye nezisindo kunokulimaza ukudibanisa.
Knee
Ixolo elihlangeneyo linye yezona ndawo zisengozini kakhulu, zihamba kunye nebhayisikili. Unomthwalo omkhulu - ubunzima bomzimba wonke. Umthengisi oyintloko wezondlo, kunye nomkhuseli womgca weedolo, yi-quadriceps ye-femoris muscle, enye yeemisipha ezinamandla kakhulu zomzimba, ezikwindawo engaphambili yomlenze. Amantombazana ayithandi ukumqeqesha, ekholelwa ukuba ukupompa imilenze ayikho ibhinqa. Okwangoku, "ubugcisa" obuhle kangaka bubuhlungu buba yimbangela yeengxaki ngamadolo ekukhuleni.
Yintoni eyingozi?
- Ukuguqula ngamadolo kwangaphakathi kunye nezikwere, iimiphunga, ukukhwela. Ukunyuka, abanye abantu bawaguqa ngamadolo amancinci amancinci ukuze baqinise "intwasahlobo" ukunyusa umzimba. Nangona kunjalo, idolo ayilungiselelwe ukujika-kuphela ukugoba kwaye ukungaziboni! Ukuba iigaments ezijikelezileyo ngamadolo zibuthathaka (umzekelo, ngeendlela zokuphila ezidlulileyo), zinokudiliza. Ngokuqhelekileyo iigamente azikwazi ukubamba amathambo-ekugqibeleni ahamba ngokungahambisani kunye kunye nokukrazula i-meniscus. Ngako oko, amadolo kufuneka ahambe ngokukodwa kwinqwelo elifanayo ngeenyawo, angaphambuki ecaleni kwaye angaphumi phambili ngaphaya kwe-sock.
- Ukugijima ngokumisela okunzima kwisithende. Ngale ntshukumo, i-meniscus iphinda ifakwe. Ukuze ugweme iingxaki, kufuneka uqeqeshwe ngezicathulo kunye nokutya okulungileyo, kwaye ubunzima bomzimba obungaphezulu kwama-70-80 kg kukungcono ukuba ungagqirha nonke, kodwa uhambe okanye uphakamise.
- Ukuzivocavoca kwibhayisikili yokumelana neendlela ezininzi zokuchasana, xa iipedals kufuneka zisonteke, zinyuka kwaye zitshathise umzimba wonke. Beka umthwalo ukuze uguqule ngokukhawuleza i-pedals - 70-80 rpm.
I-Hip Joint
Uyilo lodibeneyo luyinkimbinkimbi kakhulu, ngoko luyakwazi ukuqhuba amaninzi amaninzi. Uxineke kakhulu ngokuwa kweJudar. Ukungalungi kwintsebenziswano echaphazelekayo kunye nobunzima obukhulu: kwandisa ingozi yokuphuhlisa i-coxarthrosis ngo-5-10%.
Yintoni eyingozi?
- Umthwalo omdala ongaqhelekanga. Umzekelo, ukuba uhleli eofisini unyaka, waza waya eholide eholide. Emva koko umxube we-hip ufumana ama-microtraumas, okuqhelekileyo abantu abangaqapheli. Ukucocwa kunye nokuqhekeka kwe-cartilage, umonakalo emanzini amathambo emva kwexesha kunokukhokelela ekuvukeleni nasekuhambiseni ukudibanisa. Ukuze ugweme oku, kufuneka ukwandise umthwalo ngokukhawuleza, ukudlala imidlalo rhoqo, kodwa kwindlela efanelekileyo.
Buyela
Umgudu ngowona mkhulu kunye nobunzima obunzima bomzimba, obunamalungu amaninzi amancinci. Ukususela ekulimaleni nasekuhambeni okungafezekanga, uyakhusela izigodo, kodwa uxhasa imisipha yakhe kunye nemigqa, eqiniswayo kwindawo yokuqala ngokuhamba. Imisipha ejulile ejikeleze umgudu kufuneka ihlale ijikeleze, ingavumeli umntu ukuba aguqe, awele phambili okanye abuyele ngaphantsi kwefuthe lobunzima. Ngoko ke, ukuqeqeshwa okulungileyo kunoko ukugcinwa kwesigxina komzimba kwindawo ebonakalayo.
Yintoni eyingozi?
- Imizamo yokufikelela ezinzwaneni ngexesha lomnatha okanye ukulula, ukuba awukwazi ukujikeleza umva wakho. Jonga indawo yesigxina: gcina ulunqabana luhamba phambili phambili (xa lujikelezwe ngasemva, ukugoba okungavumelekanga kwintlambo), kunye nefowula. Ukuncibilika, musa ukukrazula izandla zakho kwizwane zakho, kodwa isifuba sakho ngamadolo. Ukunciphisa isifuba sakho phantsi, uya kuguqula ngokukhawuleza amahlombe akho kwaye ugobe umva wakho ongaphantsi ngendlela efanelekileyo.
- Ukuzivocavoca kwiphephandaba, ukuba uyazenza ngezinga eliphezulu kunye ne-inertia, kwaye kunye nemilenze ehleliweyo. I-rectus abdominis ikuvumela ukuba ugobe umzimba - ukuzisa iimbambo ngokusondeleyo kumathambo e-pelvic, ngokwenene ukuya ngasezantsi kwesisu. Xa silula iingalo zethu kunye nesifuba emagqabeni okanye ngamadolo, akusekho i-hull, kodwa umxube we-hip othobekileyo. Ukuba imilenze isilungele ngexesha lokuchopha, ngoko imisipha eqondileyo yesisu ifakiwe kumsebenzi, kunokuba i-aliac-lumbar. Kwaye ukupompoza ummandla wezinqeni, uya kwendlalela phambili umlenze womlenze, ukwandisa isisu esiswini. Ukuguqula ngokuchanekileyo umshicileli, kufuneka uhambe kunye ne-amplitude encinci, ngaphandle kokuguquka, uzama ukuguqula umzimba kumqulu ukususela phezulu ukuya phezulu. Imilenze ingcono ukugoba kwaye ibeke iinyawo ngokusondeleyo kwiinkomo. Kule ndawo, umsila we-ilio-lumbar awukhangeli emsebenzini. Ungakhathazeki ukuba ngaphandle kokulungisa iinyawo zakho, unokukrazula kuphela amahlombe akho kunye namagxa ehlombe ukusuka phantsi. 3Lolu lukhuseleko lukhuselekile kwaye izihlunu ezijongene nesisu esisisigxina zisebenza.