Fumana Uzuko Lwakho kusebenze ngokuchanekileyo nge-Isometric Exercise
Ukugcina izikhwepha zakho ziqinileyo kubalulekile ukugcina impilo efanelekileyo ye-hip, ukuhamba ngokufanelekileyo kokusebenza , kwaye kwezinye iimeko, ukusebenza kwezemidlalo. Kukho iinkqubo ezininzi zokuzilolonga onokuzenza ukuphucula amandla ezihlunu ezijikelezayo. Ezinye iiprogram ziza kubaqalayo , kwaye ezinye iinkqubo zinikeza ukuqeqeshwa okuqhubekayo kokuqina .
I- gluteus medius muscle yenye yezona zihlunu ezibaluleke kakhulu ezikunceda ukuzinzisa iminqweno yakho neentsimbi. Itholakala kwicala lomlenze wakho kwaye uyasebenza xa uphakamisa umlenze wakho ngaphandle. Kusebenza ukugcina inqanaba lakho lepelvis xa umile emlenzeni omnye okanye xa uhamba kwaye uhamba.
Ubuthathaka okanye ukulawula kakubi kwe-neuromuscular of your gluteus medius muscle kungabangela iingxaki ezinjenge:
- I-Patellofemoral stress syndrome
- Ubuhlungu be-Hip
- Isiotibial band friction syndrome
- Ukwandisa ingozi ye- ACL
- Intlungu yentlungu neenyawo
Olunye uphando lubonisa ukuba i-gluteus muscle muscle ijongene nokunceda ukugcina umlenze wakho kwisithuba esiphezulu xa usebenza, ugxuma, okanye uhla nge-jump . Ukuthathaka okanye ukunyanzeliswa kwe-neuromuscular of your gluteus muscle muscle kunokubangela ukuba iinqabetho namadolo akho aphendulele ngaphakathi, ukubeka uxinzelelo oludityanisiweyo kwi-hip, knees, kunye nama-ankle.
Enye yeenjongo eziphambili zeprogram yokuqiniswa kwe-hip kufuneka ibe kukunyusa umsebenzi we-gluteus muscle muscle.
Umsebenzi we-isometric gluteus medius ngumsebenzi omnye onokukunceda ukwakha isiseko sokuqhayisa.
Yintoni i-Isometric Gluteus Medius Ukuqinisa Ukuzivocavoca?
Ukuba unomlenze we-hip, ubuhlungu bomdolo , okanye ithole kunye nobuhlungu be-ankle, jonga ukuba uphendule umzimba wakho ngamandla akho e-gluteus muscle.
Ukuba ababuthathaka, qalisa ukubomeleza ngokwenza i-isometric gluteus medius practice. Ukusebenza kunceda:
- Ukuphucula i-neuromuscular recruitment kunye nokuqhuma kweemfibisi ze-muscle ze-gluteus medius.
- Qinisekisa i-gluteus medius kwizigaba ezithile zokunyakaza .
- Qinisekisa ukuma ngokufanelekileyo kweminqweno yakho kunye nemilenze xa wenza ukuqhubela phambili kwe-hip.
Ngokwenene, i-isometric gluteus medius umsebenzi kufuneka ibe sisiseko senkqubo elula okanye ephakamileyo yokuqinisa i-hip.
Ukwenza i-Isometric Gluteus Medius Ukuqinisa Ukuzivocavoca
Ukwenza umsebenzi we-gluteus uqinisa ukuqinisa umzimba, landela le miyalelo elula. Ngaphambi kokuba uqale oku, okanye nayiphina inkqubo yoqeqesho, thetha nodokotela wakho ukuqinisekisa ukuba umsebenzi ukhuselekile ukuba uyenze. Ukutyelela kwiphrotheli yakho yomzimba ngokuphononongwa ngokugqithiseleyo kunokuba kulungiswe ngaphambi kokuba uqalise umsebenzi wokuqinisa umgangatho we-gluteus.
- Fumana ibhanti, uyidibe, kwaye uyikhusele ngeenxa zombini zakho.
- Uxoxe kwelinye icala. I-gluteus muscle muscle oyisebenzisayo kufuneka ibe phezulu.
- Gcina imilenze yomibini iqonde, kwaye kunye nebhanti ejikeleze iinyawo zakho, phakamisa umlenze wakho phezulu. Kufuneka uphakamise kude kubekho ukungaxhatshazi kwibhanti ejikelezayo.
- Xa ibhanti iqinile, cinezela ngokukhawuleza kuyo kwaye uvumelanise imisipha yakho ye gluteus ecaleni lesigqabi sakho.
- Bamba ukusikwa kwemitha emithandathu, uze ukhulule ngokukhawuleza umthamo ngokunciphisa umlenze wakho.
- Phinda usebenze ngokuphindaphindiweyo ezintandathu, uze ujikelele kwelinye icala uze uphinde wenze umsebenzi wakho kwenye i-hip.
Umzimba unokuphindaphinda kabini ukuya kathathu ngosuku ukwenzela ukuphucula i-neuromuscular recruitment ye-gluteus muscle muscle. Emva kokuba amandla akho agqamile aphuculwe, unako ukuqhubela phambili ekuqhubekeni koqeqesho oluphezulu. Unokuba unqwenela ukuqhubeka ukwenza i-isometric gluteus medius isebenzise amaxesha ambalwa ngeveki ukuze ugcine ukuzuza kwakho kunye namandla akho.
ILizwi
Ukugcina izikhwepha zakho ezinamandla zingakunceda ukukhusela iingxaki ezininzi ze-musculoskeel ezinqeni zakho, ngamadolo, nangamaqaqa. Ukuqhaqhaqhaqhaqhaqhaqhasiza kukugcina utyando lwakho lwekinetic aluyi kuqubuka xa usebenza kwaye ugxuma. Amadolo akho kufuneka ahlale phezu kweenzwane zakho xa usuka kwi-jump. Ngokwenza i-isometric gluteus medius yokuqinisa ukusebenza, unokuqiniseka ukuba ube nesiseko esomeleleyo apho ukwakhiwa kwenkqubo yakho yokuqinisa i-hip.