Umatshini wokubamba i-hip umi njengelitye lembombo ekuqeqesheni umzimba ophantsi, ujolise kwiimisipha ezihlala zinganakwa ezibaluleke kakhulu ekuhambeni, ukuzinza kunye nokusebenza kwezemidlalo. Esi sikhokelo sihlalutya kwii-nuances zomshini wokuthunjwa kwe-hip, ukuhlola ukuthandwa kwawo, ukusebenza kakuhle, kunye nendlela yokudibanisa kwirejimeni yakho yokuzilolonga ukuze ufumane inzuzo enkulu.
Isiqulatho:
– Yintoni umatshini wokuxhwila inyonga?
-Ukuthandwa komatshini wokuxhwila inyonga
– Ngaba umatshini wokuxhwila ihip ulungile?
-Uwukhetha njani umatshini wokuxhwila isinqe
-Uwusebenzisa njani umatshini wokuxhwila isinqe
Yintoni umatshini wokuxhwila inyonga?
Umatshini wokuthunjwa kwe-hip usisiseko kwii-gyms kunye namaziko okuvuselela, eyenzelwe ukujolisa izihlunu ezijongene nokuhambisa ithanga ukusuka kumbindi womzimba. Ijolise ngokukodwa kwi-gluteus medius, gluteus minimus, kunye ne-tensor fasciae latae. Ezi zihlunu zidlala indima ebalulekileyo ekuzinziseni kwe-hip, ukulinganisela, kunye nokunyakaza okusecaleni, okwenza umatshini ube sisixhobo esibalulekileyo kwiimbaleki kunye nabathandi bokuqina ngokufanayo. Uyilo lwayo luvumela ukomelezwa okukodwa kwezi zihlunu, ezinokuphucula ukusebenza kwezemidlalo, ukuphucula ukuhamba, kunye nokunciphisa umngcipheko wokulimala.
Ukuthandwa komatshini wokuxhwila inyonga
Umatshini wokuthunjwa kwe-hip uye wafumana i-traction ebalulekileyo kwimimiselo yokufaneleka kunye nokuvuselela kwindlela ejoliswe kuyo ekuqinisweni kunye nendima yayo ekukhuseleni ukulimala. Ukuthandwa kwayo kubangelwa ukusebenza kwayo ekujonganeni nobuthathaka obuqhelekileyo kunye nokungalingani kwimisipha ye-hip kunye nethanga, ehlala ingahoywa kwimisebenzi yendabuko yomzimba ophantsi. Ngaphezu koko, isakhono somatshini sokukrola kunye nethoni yamathanga angaphandle kunye ne-glutes yenze ukuba ibe yintandokazi phakathi kwabo bafuna ukuphucula imizimba yabo, igalelo ekusetyenzisweni kwayo ngokubanzi kwiindawo zokuzivocavoca kwihlabathi jikelele.
Ngaba umatshini wokuxhwila ihip ulungile?
Umatshini wokuxhwila ihip ungaphezulu nje kokulungileyo; yinxalenye ebalulekileyo yerejimeni yokuzilolonga umzimba osezantsi. Izibonelelo zayo zandisa ngaphaya kokuphuculwa kobuhle, igalelo ekuphuculeni ukusebenza kwezemidlalo, ukuphuculwa kokuma, kunye nokuncipha kweentlungu ezisezantsi. Ubuchule bomatshini bokuhlukanisa izihlunu ezithile buvumela ukomelezwa okujoliswe kuyo, okunenzuzo ngokukodwa ukulungisa ukungalingani kwemisipha kunye nokukhusela ukulimala. Nangona kunjalo, njengaso nasiphi na isixhobo sokuzilolonga, isitshixo sokuvuna iingenelo zaso silele ekusetyenzisweni ngokufanelekileyo kunye nokubandakanya kwinkqubo yokuzilolonga elungeleleneyo.
Indlela yokukhetha umatshini wokubamba i-hip
Ukukhetha umatshini wokuxhwila we-hip ofanelekileyo kubandakanya ukuqwalasela izinto ezininzi ukuze uqinisekise ukuba uyahlangabezana neemfuno zakho zokuqina kunye neenjongo. Okokuqala, khangela umatshini obonelela ngamanqanaba okuxhathisa okuhlengahlengiswayo, okukuvumela ukuba uqhubele phambili njengoko amandla akho ephucuka. Isihlalo kunye ne-backrest kufuneka ilungelelaniswe ngokunjalo, iqinisekisa ukukhululeka kunye ne-ergonomic fit engakwazi ukuhlalisa ubukhulu bomzimba obuhlukeneyo. Ukongeza, khetha oomatshini abanolawulo olucacileyo kunye nendlela eshukumayo egudileyo, njengoko ezi mpawu ziphucula amava omsebenzisi ngokubanzi kunye nokusebenza ngempumelelo komthambo.
Uwusebenzisa njani umatshini wokuxhwila ihip
Ukusebenzisa umatshini wokubamba i-hip ngokufanelekileyo kufuna ingqalelo kwifom kunye nobuchule. Qala ngokulungisa isihlalo kunye neepads ukuze zilingane nomzimba wakho, uqinisekise ukuba izinqe zakho zihambelana nepivot yomatshini. Khetha inqanaba lokumelana elikuvumela ukuba ugcwalise inani elifunekayo lokuphindaphinda ngefomu efanelekileyo, ngokuqhelekileyo i-8-12 reps yokwakha imisipha. Yenza i-core yakho kwaye ngokukhawuleza utyhale imilenze yakho ngokuchasene nokuchasana, ugxininise ekungeneni kwethanga langaphandle kunye nezihlunu ze-glute. Buyela kwindawo yokuqala kunye nokulawula, ugweme nayiphi na intshukumo ye-jerky ukugcina uxinzelelo kwiimisipha ezijoliswe kuyo.
Isiphelo: Umatshini wokuxhwilwa kwe-hip sisixhobo esinamandla sokuqinisa kunye nokukrola umzimba ophantsi, unikezela ngeenzuzo eziya ngaphaya kobuhle. Ikhono layo lokujolisa izihlunu ezithile zenza ukuba kubaluleke kakhulu ekuphuculeni ukusebenza kwezemidlalo, ukuphucula ukuhamba, kunye nokukhusela ukulimala. Ngokukhetha umatshini ochanekileyo kunye nokuwusebenzisa ngefomu efanelekileyo kunye nobuchule, unokuvula amandla apheleleyo ezinqeni zakho kwaye ufezekise iinjongo zakho zokufaneleka.
