Ukufakwa kwesihlunu kuchazwa njengolu hlobo lwesisipha esithinta isifuba esithintelayo ngokubambisana. Ukuqonda imisipha kunye nokunyakaza okubambeneyo, kukho izinto ezine zokugcina engqondweni:
- Ukuhamba kwenzeke kumalungu, apho elinye ithambo lisebenza ngokukhululekile njengoko elinye lihlala lihleli.
- Amathambo anako ukutshintsha iimbopheleleko ngokuxhomekeke kwisenzo owenzayo kunye nesimo ohlala kuzo, kodwa ololu hlobo ulwazi luhamba phambili. (Indlela ye-Pilates isebenzisa le ngxaki kwizinto zokuzilolonga ezisebenzisayo "izidalwa ezithintekayo".)
Oko kuthetha, umzekelo omfutshane uthelekiso phakathi kokuhamba nokuguqa ngexesha elithile kwindawo yokuma. Bobabini basebenzisa isenzo esisodwa se-hip - ukuhamba - kodwa xa uhamba, umlenze wakho uhamba ngokukhululekile. Xa uguqa phezu kweenyawo, i-pelvis yakho ithambo elenza ukuhamba.
Izikhonkco zemizimba zibizwa ngolu hlobo kwimiqondo yokusebenza, ngoko iilebula inikwe ukufakwa (enye yeentlobo ezimbini zokunamathiselwe) ngokuqhelekileyo kubandakanya ukubhekisela kwithambo eshukumisa ixesha elininzi . Xa sihamba ngokubhekiselele kwisibhakabhaka esingumzekelo ongasentla, sihamba ngendlela engaphezulu kunokuba siguqule phezulu. Oku kuthetha ukuba ezinye zezihlunu ezisuka kwi-pelvis kuya kwithambo lesithambo kubonisa ukuba ithambo lesithambo lihamba ngokukhululekile ngexesha lokuhamba. Umzekelo wale nto yi-rectus femoris, loo muscle omkhulu onobomi ohlala phambi kwethanga lakho. Igama elithi "femoris" lithetha ithambo lakho lesithambo.
- Imisipha iinjongo ezinamandla zokuhamba. Oku kukuklanywa; banamathele kwithambo kuwo nawuphi na ekupheleni (s) odibeneyo, bewela indawo edibeneyo njengoko benzayo. Ngaloo ndlela, izihlunu zilawula ukuhamba kwedibene kunye kwaye zixhasa ukuthembeka kweendawo ezidibeneyo. (Njengoko mhlawumbi uyazi ngoku, amaqhosha okufakela kwiinkcukacha ziyimvelaphi yomzimba okanye njengoko sixoxa ngale nqaku, ukufakwa komfutho.)
- Inxalenye yomsila ophakathi kwee-2 iziphelo iyaziwa ngokuba isisu se-muscle.
- Konke oku kuphawulekayo kuba ubukhulu, isalathisi kunye nesimo sezinto ezixhamlayo kunye nezihlunu ziyinxalenye yento enquma ukuhamba kwesantya sokubambisana, ngoko ke ukuguquguquka. Ezi zikunceda ukunqumla indlela yokwenza imisipha yakho ibe namandla.
U mzekelo
Makhe sithathe imizekelo embalwa entanyeni yakho nasemva kwemisipha.
Ukufakwa kwe-Sternocleidomastoid Muscle okanye i-SCM
Esinye isifuba esivelele entanyeni yi-sternocleidomastoid, okanye i- SCM , imfutshane.
Le misipha ihamba idayagonally kwi-crake yakho (ukusuka kwinkqubo ye-mastoid, into ebonakalayo yethambo ephantsi kwendlebe yakho ngasezantsi) kwisibilini sakho kunye ne-collarbone.
Umsebenzi oyintloko we-SCM ukujika nokuguqula intloko yakho, kodwa yenza njengomncedisi xa ugoba ikhanda lakho phambili okanye ulwandise ngasemva.
(Ngendlela, ukuziva ukufakwa kwe-SCM, inkqubo ye-mastoid, ungayichukumisa itekethi yethambo emva kwendlebe yakho ngomunwe wakho. Oku kunokukunika ingqiqo enkulu yento esithetha ngayo apha.)
Njengoko ndibhekiselele ngasentla, imvelaphi ye-SCM, oko kukuthi, ukuphela kwesigxina se-muscle, kwaye isiphelo esichasene nokufakelwa, ngokwenene sihlula zibe zimbini, kunye neendawo ezihlukeneyo kwiindawo ezikufutshane.
Ngoku sinokukhupha le nto ngakumbi: Iindawo zibizwa ngokuba "iintloko." Enye intloko ye-SCM ifakeka, okanye njengokuba kunjalo kule meko, ivela phezulu kwikhola, eduze kwiphakathi lomzimba wakho. Enye intloko ivela kummandla ongaphandle kwiphepha lesifuba sakho.
Ukufakwa kwe-Latissimus Dorsi Muscle, okanye 'iLats'
Emva koko, makhe sijonge kwi- latissimus dorsi muscle . Lo ngumsila omkhulu kakhulu oqala ngokusuka kwindawo ejikeleze iinqumlo zakho kunye nomva kwaye uya yonke indlela ekupheleni kwakho. Naphezu kobukhulu bayo, i-latissimus dorsi muscle ekugqibeleni igqithisela kwindawo yokufaka ekhoyo ngaphakathi kwe-humerus yakho. (I-humerus ligama elinikezwe kwisifuba sangaphezulu.)
> Umthombo:
> Kendall, uFlorence Peterson, uMcCreary, u-Elizabeth Kendall, kunye neMpahla, uPatricia Geise. Uvavanyo lweMiscle kunye neSebenzi ngeXesha kunye neNhlungu. Yesithathu. Baltimore, Maryland: Williams & Wilkins, ngo-1983.