Coaching
Ukuzivocavoca, ekusebenzeni okumele uhlale ulinganisela ngaso sonke isikhathi, sebenze kangcono emisipha yezinyawo.
Isimiso sokusebenza
Ungasebenzisa kanyekanye zonke izinhlanzi ezinjengezinkanyezi, kuhlanganise nemisipha ehambisa umlenze ohlangothini bese uyiletha ngaphakathi. Ngenxa yalokhu ngeke uthuthukise amandla kuphela, kodwa futhi ukukhuthazela kwe-cardio. Ngaphezu kwalokho, shisa amakholori amaningi.
Ama-muscular mechanics
I-gluteus maximus muscle isebenza kanye nezinye ezimbili ezisebusweni be-lateral yethanga: i-gluteus ephakathi ne-gluteal encane. Bobabili baqala kusukela esitokisini se-pelvic futhi banamathisele engxenyeni engenhla ye-femur. Umsebenzi wabo ukubeka eceleni unyawo.
Izinsiza
Ukuze wenze lezi zivivinyo, uzodinga ibhola lokuzivocavoca, umshini wokushisa we-raber noma ukuboshwa kwe-elastic, ibha noma ibha. Ngokusebenzisa indlela yendabuko yokuqeqesha amandla, ukunyakaza kuhamba phambili ekuqondiseni phambili, ngakho-ke imisipha enesibopho sokunyakaza komgwaqo ayikwakhiwa ngokwanele. Imizimba "engezansi" izosiza ukubuyisela ukulinganisela kwemisipha nokuthuthukisa ukubukeka. Ngaphezu kwalokhu okuyinkimbinkimbi, ungenza futhi ukuhlaselwa futhi ugijime eceleni noma uhlanganyele kwisilayidi.
1. Ukukhipha. Uqinisa zonke imisipha ye-gluteal. Hlanganisa ukuphela kwe-absorber shock absorber noma ibhande elihlanganisiwe bese ubeka indandatho ephumela emagumbini. Vuka ngokuqondile. Imigqa yegceke ihlangene ngaphandle, amasokisi abheke phambili. Emahlombe, faka ibha. Qinisekisa umshini bese ususa i-scapula. Thatha isinyathelo ohlangothini ukuze uzizwe ukumelana nesimangalo se-shock. Ingabe ama-squats anjengokuthi ufuna ukuhlala emaphethelweni esihlalo. Ungakwazi ukuguqula umzimba kancane phambili. Amaqhubu kufanele abe ngaphezu kwezinyawo. Qinisekisa imisipha yamadokodo emuva esimweni sokuqala.
2. Imigqa ebhola ibhola. Ukuzivocavoca kuqinisa imisipha ye-lateral surface yamathanga. Gqoka indandatho ye-ankle eyenziwe nge-absorber shock absorber noma ibhanti ehlanganisiwe. Hlala emadolweni phambi kwebhola lokuzivocavoca, ubeke isisu sakho phezu kwakhe, faka izandla zakho phansi, uhambe phezu kwazo, uthathe isikhundla sokuqala: i-pelvis nezinkalo ziphezulu phezulu kwebhola, umzimba ubeka umugqa oqondile kusuka phezulu kuya ezithendeni, izinzwane ezinyaweni zibheke phansi, izandla Ngokuqondile, izintende zingaphansi kwamahlombe, iminwe ibheke phambili. Sakaza imilenze yakho kancane ukuze uzwe ukucindezeleka kokumangalisa. Ngaphandle kokushintsha isimo se-hull, ngokuyisisekelo wendlala imilenze yakho. Amasokisi abukeka phansi. Kancane kancane ubuyele esimweni sokuqala.
3. Ukuguqula umlenze. Uqinisa zonke imisipha ye-gluteal, kanye nemisipha yezingaphambili nangemuva emathangeni. Gqoka indandatho ye-ankle eyenziwe nge-absorber shock absorber noma ibhanti ehlanganisiwe. Yima ngqo eceleni kokusekela. Imigqa yegceke ihlangene ngaphandle, amasokisi abheke phambili. Lungisa lo cindezela, uqondise esifubeni. Ngesandla sakho sobunxele, thola ukusekelwa, ubeke ilungelo elangeni. Thatha unyawo lwakho lwesokunene ohlangothini, ngokusemandleni akho, ngaphandle kokusikhipha icala. Yenza unyawo olufanele kuwe. Buyela esimweni sokuqala, kodwa ungafaki unyawo olufanele phansi. Yenza konke okuphindaphindiwe kuqala ngenye, khona-ke ngenye inyawo.