Ukwehlukanisa ukuvivinya umzimba okuhlose ukwelula imisipha nemisipha, kuqukethe ukusabalalisa imilenze ngezindlela ezihlukile, ngenkathi yakhe umugqa owodwa. Ukwelula okuhle kunika umzimba inkululeko futhi kuqede ukuqina.
I-Gymnastics ihlukanisa izinhlobo ezimbili kuphela zalesi sibalo - i-longitudinal ne-transverse. Amanye ama-subspecies aziwa ngokuhluka kwawo.
Iwele kanye nengxenye yewele
Isibalo se-twine sinezici ezilandelayo:
- Imilenze isakazeka yahlukana yakha umugqa owodwa.
- Yenziwe kahle, i-angle phakathi kwemilenze ingu-180 degrees.
- Ingxenye ye-pelvic iguqulwe kancane phambili.
© Vitaly Sova - stock.adobe.com
Kukhona into efana nengxenye yesinyathelo. Umlenze ogobile uthatha ukwesekwa, kanti omunye umlenze udonswa ohlangothini noma emuva futhi unwetshwe ngokuphelele.
© fizkes - stock.adobe.com
Isigamu sewele sisetshenziswa ekufudumaleni ngaphambi kokwelula okuqondile.
Eguqukayo nobude obude
Ngokuphelele, kunezinhlobo ezimbili ze-twine - i-longitudinal ne-transverse. Esimweni sokuqala, umlenze owodwa uphambi komzimba, kanti omunye ungemuva, imilenze iqondana noma iqonde ngqo emzimbeni. Ingashiywa kwesokunxele nangakwesokudla, kuya ngomlenze ngaphambili.
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Lapho unqamula, imilenze isakazeka ngokuhlukana ibe i-engeli engu-180 degrees noma ngaphezulu. Kulokhu, zitholakala ezinhlangothini, ngokungafani ne-longitudinal.
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Ososayensi bathi ukuhlukana kohlangothi kulula kakhulu kwabesilisa kunabesifazane. Lokhu kungenxa yesakhiwo somzimba wesifazane, ukunwebeka okusheshayo nokungabi nabuhlungu kuvimbela ithoni yemisipha ye-adductor. Ngokuphambene nalokho, kunzima kakhulu ukuthi amadoda enze uqhekeko olude. Izici zokwakheka kwemisipha yangemuva kwethanga namandla abo ziphazamisa kakhulu ukunwebeka okulula.
Ngaphezu kwalokho, ngenxa izici isakhiwo imisipha namalunga, 13% abantu abasoze bakwazi ukuziqhayisa ikhono elinjalo.
Ukwehluka okungenzeka
Kunokwehluka okuningi kwezinhlobo ezimbili zewayini. Kukhona ama-subspecies ayisikhombisa ale nto yokuzivocavoca.
Okwakudala
Kukwelulwa kwemilenze endaweni lapho i-engeli phakathi kwezindawo zangaphakathi zamathanga ingu-180 degrees, ngokuya ngezici ezingenhla.
Kwenziwe endaweni eyisicaba noma phansi:
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Okubi (ukuxegiselwa)
Enye yezinhlobo ezinzima kakhulu ze-twine. Ukuze uyiqede, kuzodingeka uthole okokusebenza okwengeziwe, isibonelo, izihlalo noma udonga lwaseSweden.
Isici esiyinhloko salezi zinhlobo yi-angle phakathi kwezinqulu ezingaphezu kwama-degree angu-180.
Lokhu kuvivinya umzimba kudinga ukugxila okuphezulu nethoni enhle yemisipha, kanye nokuzithuthukisa njalo. Ayitholakali kuwo wonke umuntu.
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Kuvundlile
Iqukethe ekukhuliseni imilenze emkhathizwe. Kuyi-twine yakudala, evame ukwenziwa phansi. Izandla zivame ukubanjwa ziqinile phambi kwakho noma zisatshalaliswe.
© USergey Khamidulin - stock.adobe.com
Kuqondile
Ihluke esimweni sangaphambilini semilenze esikhaleni - kulokhu, zitholakala zibheke phezulu emkhathizwe. Lapho umile, umuntu uncika komunye wemilenze, bese uphakamisa omunye emoyeni. I-pylon noma udonga lwaseSweden kuvame ukusetshenziselwa ukwesekwa.
Kuqondile twine longitudinal:
© Prostock-studio - stock.adobe.com
Ukuguqulwa okuguqukayo kwenziwa nakanjani ngokuphumula kwezandla:
Ezandleni
Kulolu khetho, umgijimi kufanele abe namakhono ahlukile ekulinganiseni nasekulawuleni umzimba wakhe. Emile esitendeni sesandla, umuntu uvula imilenze yakhe ezinhlangothini kancane:
© fizkes - stock.adobe.com
Inketho ngewele le-longitudinal ezandleni:
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Okunye ukwehluka ukuma kwengalo yangaphambili:
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Umoya
Kwenziwa emoyeni, kaningi ngokugxuma, kepha abanye bayazi ukuthi bangayenza kanjani le nto bemi bethule. Ngokugxuma phezulu nokuswayipha imilenze yakhe, umuntu ufinyelela engxenyeni yokujika ayifunayo emoyeni.
Kuyaphawuleka ukuthi akuzona zonke izingcweti zomoya ezikwazi ukwenza i-classical.
© Andrey Burmakin - stock.adobe.com
Ulele phansi
Isimo esiyinhloko ukuphumula umhlane wakho endaweni eyisicaba. Kusukela endaweni yokuqala elele phansi, umuntu usakaza imilenze yakhe ezinhlangothini, ethola ukuhlukaniswa okuguqukayo:
© amadodana weskaya - stock.adobe.com
Ukwenza i-longitudinal, kubekwa umlenze owodwa phansi, kanti omunye udonswa ekhanda, usekelwa ngezandla:
© Аrtranq - stock.adobe.com
Iwele lasebukhosini
Iwele lasebukhosini libhekwa njengokuphakama kwekhono kwezokuvocavoca umzimba. Umlingisi odumile uJean-Claude Van Damme ubonise lesi sici kwezentengiselwano zenkampani yezimoto iVolvo.
Umehluko omkhulu ngalolu hlobo ukusetshenziswa kwezisekelo zezinyawo ezimbili. Kulokhu, umzimba uhlala umisiwe. Ukusebenza kwento akudingi nje kuphela ukuguquguquka okuphelele, amandla nokuqina kwemisipha nemisipha, kodwa futhi namandla wezibalo zemisipha.
Ukuqeqeshwa kwansuku zonke, ikhono lokulawula umzimba wakho, kanye nokuphefumula i-yogis kuzokusiza ukwenza ukwahlukana kobukhosi. Icebo lokuphefumula, lapho uhogela futhi ukhipha umoya ngomphimbo, ufudumeza umzimba ngempumelelo.
© marinafrost - stock.adobe.com
Kuhlukana kanjani?
Ukuhlanganiswa okukhulu komzimba kuzoletha ukuzilolonga kwansuku zonke noma okujwayelekile, ikakhulukazi kwabesifazane.
Izinzuzo zokuzivocavoca okunjalo kudala zafakazelwa:
- ukwesekwa kwethoni yemisipha;
- ukwenziwa ngcono kokuhamba ngokuhlanganyela;
- ukusheshisa ukugeleza kwegazi ezithweni ze-pelvic;
- ukwanda kwemisipha ukuqina.
Ukuzivocavoca umzimba kuzosiza ekuqiniseni umzimba futhi kunciphise nengozi yokulimala nokulimala.
Ochwepheshe bathi ngokuya kukhula, ukuqina kwemisipha kuyancipha futhi kunzima kakhulu ukuhlukanisa ngemuva kweminyaka engama-30 noma engama-40 kunasebuntwaneni noma ebusheni. Ngezinga elikhulu, le axiom iyiqiniso, kepha lokhu akusho nakancane ukuthi akunakwenzeka ukuhlala esehlukanisweni ngemuva kwama-40. Ukuphikelela nokuqeqeshwa njalo kuzokusiza ukufeza inhloso oyifunayo.
Isikhathi sokwelula nokwenziwa kwento yokuzivocavoca ebhekwa kunzima kakhulu ukunquma. Konke kuncike kuzimpawu zomuntu ngamunye nezizathu eziningi:
- ikhono lokwelula;
- isigaba seminyaka yobudala;
- ukuguquguquka kwe-articular;
- imvamisa yokuqeqesha nemibandela.
Ngokuzivocavoca njalo nangokukhuthala, umuntu angazelula ngokushesha okukhulu, kepha lokhu akunakwenzeka ukuthi kwenzeke ngesonto noma ngenyanga. Kuncike, vele, ukuthi wayengakaze akwenze ukuzelula ngaphambili. Izinyanga ezimbalwa zabantu abangaphansi kweminyaka engama-45 kubonakala kuyisikhathi esinqunyiwe sokuzivocavoca okulungile futhi okukhethwe kahle.
Ukuzama nje ukuhlukanisa usuku nosuku akuyona into yokufunda kakhulu, kungcono ukusondela kuyo kancane kancane, ngokuqala ngokuzivocavoca umzimba nokulungiselela. Lapho ukwelula kuthuthuka, ungazama ukuqedela isibalo.
Uhlelo olungalungile lokulungiselela iwele lungadala ingozi engalungiseki emzimbeni futhi lonakalise ukuqina.
Imithetho elula yokwelula:
- kwenze njalo (ukuzivocavoca umzimba ngeke kuthathe ngaphezu kwemizuzu engu-15, ngakho-ke kufanele ukwenze nsuku zonke noma ngalo lonke olunye usuku);
- bahlanganyele ekamelweni elifudumele (izinga lokushisa lomoya egumbini kufanele libe okungenani ama-20 ° C, egumbini elibandayo imisipha iyaqina, okungaholela ekulimaleni);
- qaphela (ungasheshi, ngesikhathi sokuzivocavoca okusheshayo kunengozi enkulu yokulimala, ngokwesibonelo, ama-sprains);
- ungajahi futhi usebenze kanzima uzama ukuthola imiphumela esheshayo, lokhu kugcwele ukulimala kanzima.
Kungcono uma umuntu ethola nabalingani abaya enhlosweni efanayo.
Buka amanye amavidiyo awusizo ekufundiseni i-twine:
Izimo
Ukuzivocavoca okwelula kunika ubunzima obukhulu emzimbeni.
Ngaphambi kokuqala ukuqeqeshwa, kufanele uhlole ngokucophelela amathuba nezingozi, futhi uqhathanise uhlu lokuphikisana nezimpawu zomzimba wakho:
- umgogodla olimele;
- umfutho wegazi ophakeme;
- izinqubo zokuvuvukala emalungeni e-hip;
- ukuphazamiseka emsebenzini wohlelo lwe-musculoskeletal;
- ukuphuka, imifantu nokunye ukukhubazeka kwezicubu namathambo.
Noma kungekho ukuphikisana, kuyadingeka ukuthatha amakilasi ngokungathi sína, zonke izenzo kufanele zenziwe ngendlela elinganisiwe ukuqeda ubungozi bokulimala. Ngalokhu, kubaluleke kakhulu ukwenza ukufudumala kahle, ukulungiselela amalunga nemisipha yemithwalo ezayo.
Kubalulekile ukuqapha imizwa yakho nokwenza izivivinyo ngokuya ngezincomo zabaqeqeshi abanekhono.
