Xa sitshintshela kwezemidlalo, nokuba kukwimithambo okanye ngaphandle, siyaqonda ukuba amadolo abaluleke kakhulu kumalungu omzimba wonke. Njengamaqatha, amadolo ayimfuneko ekuhambeni komzimba wethu ngokubanzi. Asinakuqhuba kakuhle kwezemidlalo ukuba amadolo ethu awaphakamanga. Ke ngoko, siza kukufundisa ezinye zeemithambo qinisa amadolo.
Ukuba ufuna ukufunda ukomeleza amadolo akho, yile post yakho.
Idolo lomzimba
Ukuze sifunde ukomeleza amadolo, kufuneka kuqala sazi ukuba sisebenza njani kunye nokuba sine-anatomy enjani. Olu ngcaciso luyinkimbinkimbi kwaye lubaluleke kakhulu emzimbeni. Ngaphandle kwamaphiko besiya kuba besingakwazi nokuhamba njengokuba sihamba. Xa sithetha ngobunzima kula malungu, sithetha ukuba banenani elikhulu lezinto ezichaphazelekayo. Siqala ngokwakhiwa kwethambo. Emadolweni, ithambo lethanga elaziwa njenge-femur liguquka kunye ne-shin eyaziwa njenge-tibia, elona thambo lincinci lifunyanwa ecaleni kwefibula eyaziwa njenge patella.
Njengoko ubona, kukudibana kwamathambo amaninzi, nawo, adityaniswa ziithoni kwimisipha ejongene nokuhambisa ilungu. Kufuneka kuqatshelwe ukuba iigaments zezona zidibanisa amathambo emadolo kwaye zibonelela ngozinzo. Siyazi ukuba i-ligament yangaphambi kokubethelelwa ijongene nokuthintela i-femur ekutyibilikeni umva ngaphezulu kwe-tibia. I-posterior cruciate ligament yeyona nto ithintela i-femur ekutyibilikeni phambili ngaphezulu kwe-tibia. Okokugqibela, iigaments zembambano yomdibaniso yezoxanduva kukuthintela ubufazi ekutyibilikeni ecaleni.
Kuyo yonke le misebenzi kubalulekile ukomeleza amadolo akho ukuze udlale imidlalo kwaye ube sempilweni.
Ukuzilolonga ukomeleza amadolo
Ukuba nezihlunu ezomeleleyo ezinoxanduva lokuhamba nokuzinzisa amadolo akho kunokuthintela iingxaki ezinkulu kwixesha elizayo. Uninzi lwezi ngxaki ziintlungu eziqatha. Kukho icandelo elibizwa ngokuba yi-vastus medialis elinceda ukufunxa iimpembelelo ezifunyanwa ngumzimba wonke kunye namalungu ngokuqhubekayo. Xa umsipha we-quadriceps ayinamandla ngokwaneleyo, ukungazinzi kwenzeka. Zonke ezinye izinto ezikhoyo emadolweni kwaye esele sizikhankanyile ngasentla ziya kuqala ukubandezeleka.
Ke ngoko, siza kukufundisa ezinye zeemithambo zomeleza amadolo akho. Ngale mithambo ungaqala ukumisa umzimba ukuthintela iintlungu kunye nezinye iingxaki zempilo. Ukongeza, banokunceda ukulungiselela uqeqesho olunzima ngakumbi kunye nobunzima. Khumbula ukuba xa unentlungu emadolweni, kubalulekile ukuba uye kugqirha ngaphambi kokuba uqalise naluphi na uhlobo lomthambo.
Siza kuhlalutya ukuba yeyiphi eyona mithambo iphambili yomelezayo amadolo.
Ukuphakanyiswa ngokuthe ngqo kwethenda
Kubonakala ngathi kukuzilolonga ngokuthe ngqo kwaye kunjalo. Nangona kunjalo, bayanceda ukusebenza ngaphambili kwe-quads zakho ngaphandle kokuguqa ngamadolo. Ukuzivocavoca kunokuba luncedo kakhulu xa unokungaphatheki kakuhle xa ugobe ilunga. Unokomeleza umsipha kwaye kuya kubaluleka ukuze ukwazi ukufumana impembelelo ngokunciphisa ukuhamba kwendibaniselwano.
Ukuzivocavoca kwenziwa ngolu hlobo lulandelayo:
- Ulala ngomqolo kwaye ubeke umlenze wakho wokuphumla uguqulwe. Ithenda ekufuneka siyenzile kufuneka ibekwindawo ethe tye ngaphambili ngaphambili emhlabeni.
- Siguqula unyawo luzisa iinzwane kuwe kwaye sigcine idolo landisiwe ngalo lonke ixesha.
- Siphakamisa unyawo ukuya kuma malunga neesentimitha ezingama-20 emhlabeni kwaye siya kuyibamba imizuzwana embalwa. Emva koko siza kuhla kwakhona kwaye siphinda phakathi kwamaxesha ali-10 okanye angama-20 ngomlenze ngamnye.
Elastic Band Idolo Phakamisa
Ukuba wenza umthambo njenge-newbie okanye uyachacha ekonzakaleni, kuyathakazelisa ukwenza lo msebenzi ngaphandle kwebhendi yerabha. Ibhendi ye-elastic ingolulwa ukwandisa uxinzelelo kunye nokuzilolonga ngakumbi. Umkhosi wenziwa ngolu hlobo lulandelayo:
- Sibambe ibhendi ngonyawo lwasekhohlo oluza kuhlala emhlabeni kwaye lubaxhase eludongeni.
- Siphakamisa idolo lasekunene de lifike kwinqanaba le-hip okanye liphezulu kangangoko unako.
- Ngezantsi kwakhona ukuphindaphinda kwe-10-15.
Ukomeleza amadolo akho nge-isometric squat
Ezi ntlobo zokuzilolonga zibalasele ekwandiseni ukomelela kwamadolo. Ngalo msebenzi ukwasebenza nezihlunu ezijikeleze lonke idolo kunye namathanga kunye neempundu. Umkhosi wenziwa ngolu hlobo lulandelayo:
- Siqala ukuphakama sayame ngemiqolo yethu eludongeni.
- Sihamba phambili ngaphandle kokuhambisa umva wethu eludongeni, sigcina iinyawo zethu ububanzi benyonga. Sityibilika esinqeni phantsi de kube siyalingana ngamadolo. Siza kuhlala phakathi kwemizuzwana engama-20 ukuya kwengama-30.
Isikwere esincedisiweyo
Kwabo bantu bangalunganga kakhulu ekuhlaleni, kunokusetyenziswa umahluko. Ngale ndlela sibeka uxinzelelo oluncinci emadolweni. Umkhosi wenziwa ngale ndlela ilandelayo:
- Sizokuma sifulathele isitulo.
- Sihla ngendlela elawulwayo ude uphantse uhlale esitulweni kanye njengokuba sinyuka. Iinyawo zakho mazibe bububanzi begxalaba ngaphandle kwaye umqolo wakho uhlale uthe nkqo. Unokwenza i-10-15 reps.
Yomeleza amadolo okuqhubela phambili
Emva koko siza kufundisa ezinye iimithambo ukomeleza amadolo ngandlela ithile ethe kratya eya kuthi incede ukuphucula izihlunu ezijikeleze iimpundu.
Bridges
Lo msebenzi waziwa ngokusebenza kwawo kakhulu ekusebenzeni komzimba osezantsi kunye nomongo. Inceda ukomeleza i-glutes, i-hamstrings, kunye ne-quadriceps. Ukongeza, kuyanceda ukuncitshiswa koxinzelelo emadolweni kwaye kuphucula uzinzo ngexesha lokuzilolonga. Ukuzivocavoca kwenziwa ngolu hlobo lulandelayo:
- Lala ngomqolo uguqe ngamadolo iinyawo zakho ziqonde ngqo ezinqeni.
- Senza i-glutes kwaye siphakamise inyonga phezulu. Sibamba imizuzwana embalwa kwaye siyakuphepha ukugoba umqolo ngalo lonke ixesha.
- Zithobe phantse emhlabeni kwaye wenze malunga ne-10-15 reps.
Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga nokuzilolonga ukomeleza amadolo.