Ukuhamba komlimi

Namuhla sizokutshela ngokuzivocavoca kokuhambahamba koMlimi.

Izinzuzo nobungozi bokuzivocavoca umzimba

Kuthiwani ngezinzuzo zokuzivocavoca komlimi ohambayo? Imisipha yemilenze neyokunyathelisa isebenza ngendlela elinganiselayo, umthwalo usatshalaliswa ngokulinganayo phakathi kwezicubu zomshini, amathanga, imilenze nezinyawo. Ngasikhathi sinye, wonke amaqembu emisipha asohlwini asebenza "ngenqwaba" eyodwa, ngokuvumelana nokuqinisana. Ngemuva kokuhamba komlimi, ukuhamba okujwayelekile kuzobonakala kuwe njengokukhanya okungachazeki - okungenani uhhafu wesisindo somzimba wakho uzophela ukuzwakala.

Kepha lapho kukhona ama-pluses kukhona ama-minus. Ukuphazamiseka kuyingozi yokulimala emgogodleni we-lumbar. Ngenkathi uhamba, ukuhlangana phakathi kwesikhumba nomgogodla kusebenza ngenkuthalo, ukunyakaza kokujikeleza kwenzeka emgogodleni womgogodla we-lumbar. Lolu hlobo lokuhamba ngokuhlangana kwama-vertebrae alusizi kakhulu futhi lukhawulelwe yizixhobo ezinamandla zomgogodla. Ukuthatha umthwalo ezandleni zethu, sandisa kaninginingi umthwalo kulezi zinsimbi zomzimba futhi sandisa ingozi yokulimala. Isixazululo ukugwema ukuhamba nomlimi phakathi neminyaka yokuqala yokuqeqeshwa okusebenzayo kweCrossFit, uze uthole umnyombo oqinile, noma usebenzise ibhande lokuphakamisa izinsimbi. Inketho yokuqala inconyelwa, ngoba ibhande noma ngabe ikanjani lizokhulula omunye umthwalo emisipheni yesisu, ikakhulukazi emisipheni ye-oblique, naku-extensor yomgogodla.

Indlela yokuzivocavoca umzimba

Kunezinketho eziningi zokuzivocavoca kokuhambahamba komlimi, okungukuthi ngama-dumbbells, kettlebells, noma ezinye izinketho zesisindo.

Ngama-dumbbells

Sisusa isisindo phansi.

• Isinqe sigobile futhi silungisiwe.
• Izindwani zamahlombe ziyahlanganiswa.
• Izandla ezihlangothini.

Ngaphandle kokugoba iqolo elingezansi, sigobisa amadolo namajoyinti ezinqeni, sithathe izinsimbi zomlomo ezandleni zethu. Uma usebenzisa ama-dumbbells anesisindo esikhulu, ukunitha kungasetshenziswa - lokhu kuzokuvumela ukuthi uhambe ibanga elide, kepha khipha umthwalo ezicutshini ze-flexor zeminwe. Enye indlela "yokukhanyisa" isandla ukubambelela kokuvalwa okuvaliwe, lapho isithupha sihlala emugqeni we-dumbbell, konke okunye kuyasimboza futhi sikulungise ngokuqinile ku-projectile.

Futhi-ke, umthwalo usezandleni, izindwani zamahlombe ziyahlanganiswa, emuva kuqondile. Amadolo agobile kancane, izinyawo zibanzi ububanzi. Sithatha isinyathelo sokuqala - isithende sibekwa kulayini wokucabanga odlula kusukela ozwaneni. Ngakho-ke, izinyathelo zifushane. Ngisho nebanga elincane akunakwenzeka ukuthi uhambe ngokushesha okukhulu, ngaleyo ndlela uqinisekise isikhathi esanele sokuthi imisipha ibe ngaphansi komthwalo. Isinyathelo esifushane sithathwa futhi ukunciphisa ibanga lokunyakaza ku-lumbar vertebrae nasejoyintini le-hip - elisengozini enkulu emithwalweni yokucindezela. Kuwo wonke uhambo lomlimi, umzimba ugcinwa ulinganiselwe, amahlombe akhishwa aya phambili, umsipha we-trapezius, ngokungathi kunjalo, usakazeka phezu kwebhande lehlombe eliphezulu.

Kule nqubo echazwe ngenhla, umthwalo omkhulu uwela emisipheni yebhande lezitho ezingezansi. Ingemuva, i-trapezium nezingalo zenza umsebenzi we-static kuphela, futhi umthwalo omkhulu uwela kuma-flexors eminwe. Ukuze ulayishe ngokujulile imisipha yebhande lehlombe elingenhla "nohambo lomlimi", kunezinketho ezilandelayo zokuzivocavoca.

Ngezisindo

Indawo yokuqala:

• Izinyawo ububanzi bamahlombe zihlukaniswe. Ingemuva iqondile, kukhona okuphambukayo emuva engezansi.
• Uma unokubamba okuqinile nemisipha yengalo, noma ufuna ukuyiqinisa, bamba ama-kettlebells ngezibambo.
• Uma ungenawo amandla anele okuzibamba ngale ndlela, sebenzisa inketho elandelayo: izingalo zakho zigobeke endololwaneni, izihlakala zakho zifakwe ngaphansi kwezingalo zamabhele, izinsimbi ngokwazo zihlala endololwaneni. Izindololwane zicindezelwe esifubeni, zilethwe phambili.

© kltobias - stock.adobe.com

Ukuguqulwa okunzima kakhulu kokuhamba komlimi yile ndlela: indawo yokuqala iyafana, kepha izinsimbi zisemahlombe, ziphethwe yiminwe yezandla, izingalo zigobile endololwaneni, izindololwane zisatshalaliswa.

Umlimi uhamba ngezitebhisi

Ukukhulisa ukushuba okuphelele kokuvivinya umzimba, kanye nokwandisa ukucindezela emisipheni yemilenze nasesiswini, ukuhamba komlimi kungenziwa ngezitebhisi. Umthwalo ubanjwe ezingalweni eziqondisiwe, izingalo emzimbeni, izindololwane ziluliwe. Ingemuva iqondile, amahlombe akhungathekile kancane phambili, ingxenye ephezulu ye-trapezoid ishubile. Sithatha isinyathelo ngesinyathelo esisodwa, sidlulisela isisindo somzimba emlenzeni osekelayo, setha umlenze osebenzayo esiteji esingenhla, uqaqe umlenze emadolweni nasekuhlanganiseni kwe-hip ngomzamo ohlangene we-quadriceps ne-biceps yethanga. Sibeka imilenze yomibili esinyathelweni esisodwa, isinyathelo esilandelayo sithathwa ngomlenze osekelayo.

Ungathatha isinyathelo ngasinye uye esinyathelweni esilandelayo, kepha lokhu kuzokhawulela isikhathi lapho imisipha ingaphansi komthwalo futhi kudale ukuhamba okuningi ejoyini le-lumbosacral.

Izakhiwo

Bukela ividiyo: Обслуживание компрессора, замена масла и чистка фильтров. (Disemba 2024).