Ukufaneleka Okuyisisekelo Kwezinja Zombukiso: Ukuzivocavoca

 Lezi zivivinyo zingenziwa kahle yinoma yimuphi umnikazi futhi noma iyiphi inja izosebenza, kungakhathaliseki ubudala nezici zesakhiwo.

Ukuzivocavoca kwezinja zombukiso ezindaweni ezizinzile

Ukuzivocavoca kweleveli eyodwa: ama-statics anezici zokubamba:

 Umbukiso ume endizeni eyodwa isikhathi (kusuka kumasekhondi angama-30 kuye kwayimizuzu emi-2). Gxila kusitophuwashi noma usethe isibali sikhathi futhi ulawule inja ekumeni kwayo. Enjeni, lokhu kuyakhathaza kakhulu, ngakho-ke uma isilwane esifuywayo singama imizuzu emi-2, usuthathe izinyathelo ezinkulu. Lesi silwane singaphakelwa ngalesi sikhathi.

Ukuzivocavoca kwamaleveli amaningi: ukufinyela kwemisipha okusebenzayo

1. Ama-squats (kusuka kumasekhondi angu-30 ukuya kumzuzu ongu-1). Mayelana nenani, qondiswa amakhono enja. Ukuphakama kwezinga lesibili ukuphakama kwe-hock noma i-carpal joint (imilenze yangaphambili iphakanyisiwe). Uma ukuphakama kukhulu, inja izobhekana nokungakhululeki, futhi ukuqeqeshwa ngeke kusaba ekuvimbeni kwemisipha okusebenzayo, kodwa ekululekeni. Ijubane lama-squats kufanele libe kancane ngangokunokwenzeka.
2. Ama-push-ups (kusuka kumasekhondi angama-30 kuye kumzuzu ongu-1). Kulokhu imilenze yangemuva iyanda. Ukuphakama kwesinyathelo kuyafana nokuzivocavoca kwangaphambilini. Ungayiqondisa inja yakho ngokuphatha ukuze yenze ama-push-ups ngendlela efanele. Indololwane yenja ngesikhathi iphusha kufanele iqondiswe nomzimba.

Ukuzivocavoca kwe-Multilevel: umthwalo wokuxhumanisa

Ukukhuphukela phezulu (kusuka kumasekhondi angu-15 kuya kumzuzu ongu-1). Kusetshenziswa izinyathelo (cishe eziyisi-6), kodwa hhayi isilayidi. Isivinini asibalulekile, kodwa ijubane elihamba kancane kufanele ligcinwe kokubili ekukhuphukeni nasekwehleni. Ubude besinyathelo bucishe bulingane nobude be-hock.

Ukuzivocavoca kwezinja zombukiso ezindaweni ezingaqinile

Ukuzivocavoca kweleveli eyodwa: ama-statics anezici zokubamba

Umbukiso ume isikhathi (kusuka kumasekhondi ayi-10 kuye kwangama-30). Kulokhu, inja kufanele izikhandle kanzima ukuze izigcine isesimweni. Kufanele uqiniseke ukuthi i-metatarsus nezihlakala zakhe zincikene nomugqa womkhathizwe. Ungalivumeli ithuba lokungena ngaphansi komzimba noma uqhubekele phambili namalungu angaphambili.

Umthwalo wokuhlanganisa

Ijika i-eksisi yayo (ubuncane obu-3 ohlangothini ngalunye, ubuningi obungu-7 ohlangothini ngalunye). Kuyinto efiselekayo ukuthi amajika ashintshane (owodwa ohlangothini olulodwa, owesibili kwenye, njll.) Qala ngenombolo encane.

Ukuzivocavoca kwe-multilevel: ukutadisha okusebenzayo kwemisipha ejulile

Ukwelula phezulu / phambili ngokufinyela kwemisipha yangemuva (ubuncane bokufinyezwa okungu-5 - 7, ukufinyela okuyi-10). Kuyoba nzima kumuntu oqalayo ukubona ukufinyela kwemisipha yangemuva, kodwa kufanele sibone ukuthi imisipha iqoqa kanjani "i-accordion" kusukela ekubuneni kuya phansi komsila. Ukuphakama kwezindawo kuyafana nokuzivocavoca kwangaphambilini. Ukwelashwa inja efinyelela kukho kufanele kube kude futhi kuthambile (hhayi ukudla okomile futhi kungabi into enzima kakhulu ukuyiluma), ukuze "iluma" ngendlela efanele, isebenze nemisipha yemihlathi - yilapho ukufinyela kwe-pulse kudlula khona. ngemuva. Lapho inja ifinyelela phezulu, kufanele kube nomugqa oqondile kusukela ekhaleni kuya phansi komsila, ingemuva lekhanda kufanele lehle. Ukuzivocavoca kuhle ekusebenzeni cishe wonke amaqembu emisipha.

Multiaxial: ukuqinisa imisipha emincane

Ukutshekisela iminwe yezitho zomzimba (ukungenani ukutshekisela ku-2 udladla ngalunye, ukutshekiseka okungama-5 kusidladla ngasinye: kuya phambili, okwesibili, ingemuva eliphambene nodladla lwangemuva olusele). Ukuzivocavoca kwenziwa ngesivinini esincane, okuyinto enzima kakhulu enja. Inja yelula kahle futhi iqinise imigqa yehlombe, indololwane futhi, ngokuyisisekelo, imigqa yemilenze yangaphambili, kuyilapho ibambelele ngokuphelele emisipha yemilenze yangemuva. Lapho i-muzzle yenja ifinyelela emilenzeni yangemuva, imisipha yangemuva nengemuva ihilelekile, kuyilapho kuvunyelwe uma inja inyathela phezu kwezidladla zangaphambili (akudingekile ukuyilungisa ngesikhathi esisodwa). Awukwazi ukuwela ngemilenze yakho yangemuva.

Ukuqinisa i-articular-ligamentous apparatus

Lala phansi / ume (kusuka izikhathi ezi-5 kuye kweziyi-10). Kunzima kakhulu ngenja ukusuka kwenye indawo iye kwenye lapho “inhlabathi isuka ngaphansi kwezinyawo zayo.” Yonke imisipha yemilenze ye-pectoral, imilenze yangemuva ihilelekile, futhi uma ubamba ukwelashwa ngendlela efanele (phezulu ngokwanele), bese ulayisha intamo ukuze inja ibambe ikhanda layo ngendlela efanele.

Izivivinyo zezinja zombukiso ezixubile

Ukuzivocavoca kweleveli eyodwa: ama-statics anezici zokubamba

Yima isikhathi (kusuka kumasekhondi ayi-10 kuye kwengama-30). Ungashintsha indawo: isibonelo, okokuqala inja endaweni engazinzile ngezidladla zayo zangaphambili, bese kuba ngemilenze yangemuva.

Ukuzivocavoca kwe-multilevel: ukutadisha okusebenzayo kwemisipha ejulile

Ukwelula phezulu / phambili ngokufinyela kwemisipha yangemuva (ubuncane bokufinyezwa okungu-5 - 7, ukufinyela okuyi-10). Lapho udonsa, udinga ukubamba inja ngokuphatha ukuze ingahlali phansi. Imisipha yomhlane ongezansi, ingemuva, intamo, imisipha ye-pectoral kanye nemisipha yemilenze yangemuva iyaqina. Thola ukufinyela kwemisipha ukusuka ekubuneni kuya phansi komsila. Lapho udonsela phambili, kufanele kube nomugqa ovundlile ohambisana naphansi ukusuka phansi komsila kuya ekhaleni. Kulokhu, izitho kufanele zibe perpendicular kumkhathizwe line.

Izivivinyo zokuqinisa izisetshenziswa ze-articular-ligamentous zezinja zombukiso

Hlala / ume (kusuka izikhathi ezi-5 kuye kweziyi-10). Njengasezivivinyweni zangaphambilini, konke kwenziwa ngejubane eliphansi kakhulu ngangokunokwenzeka. 

Ukushintsha imithwalo kukufaneleka okuyisisekelo kwezinja zombukiso

• I-Steeplechase trot (kusetshenziswa i-Cavaletti).
• Ehamba ebuyela emuva. Ungase umangale, kodwa izinja eziningi azikwazi ukuhamba emuva. Inja kufanele ihambe iqonde, inganciki kolunye uhlangothi noma kolunye. Inja kufanele ithathe okungenani izinyathelo eziyi-10 ngodladla ngalunye. Okokuqala, ungakha umhubhe omncane omncane (isibonelo, ngakolunye uhlangothi - udonga, ngakolunye - uhlobo oluthile lwesithiyo).
• Gxumela phezulu. Lokhu kwenziwa kancane ngangokunokwenzeka, kodwa ukuze inja igxumele endaweni ethile, uyiphendulele eduze kwe-axis yayo, futhi igxume ngokucophelela (uma inja incane, kungcono ukuyehlisa ezandleni zakho).

Bona futhi:

Indlela Yokwenza Ukufaneleka Okuyisisekelo Kwezinja Zombukiso