Iintlobo ezahlukeneyo zokuSebenzisa i-Hyperextension kwiintlungu zangasemva (Icandelo 2)

intshayelelo

Xa izinto zemihla ngemihla zichaphazela ukuba bangaphi bethu abasebenza, izihlunu zethu zangasemva ziqala ukubandezeleka. I izihlunu zomqolo kwicandelo lomlomo wesibeleko, i-thoracic, kunye ne-lumbar lijikeleze umqolo kunye nentambo yomgogodla, enceda umzimba uhlale uthe tye kwaye ukhuthaza kuhamba kakuhle. Izihlunu zivumela iindawo eziphezulu zomzimba ukuba zigobe kwaye zijike ngaphandle kweentlungu ngelixa zibonelela ngokuzinza kwiindawo ezisezantsi zomzimba. Nangona kunjalo, xa umzimba uguga okanye imisebenzi yemihla ngemihla ibangela imiba, inokukhula low iqolo ezinxulumene nezihlunu zasemva ezibuthathaka. Zininzi iindlela zokuthintela le miba ekunyukeni kunye nemithambo eyahlukeneyo ye-hyperextension yeentlungu ezisezantsi. Olu chungechunge lwe-2 luhlola indlela iintlungu ezisezantsi ezichaphazela ngayo umzimba kunye nendlela ukuqeqeshwa kwe-hyperextension eyahlukeneyo kunokuncedisa ngayo ukuqinisa umva. Icandelo 1 ihlola indlela i-hyperextension echaphazela ngayo umzimba kunye nendlela ehambelana ngayo neentlungu ezisezantsi. Sikhankanya izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olufumanekayo kubantu abaphethwe ziintlungu ezingapheliyo. Sikhuthaza isigulane ngasinye xa kufanelekile ngokuthumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kukuxilongwa okanye iimfuno zabo. Siyayiqonda kwaye siyayamkela into yokuba imfundo yindlela emangalisayo xa sibuza imibuzo ebalulekileyo yababoneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli

Iintlungu ezisezantsi ezichaphazela uMzimba

Ngaba ubujongana neentlungu kunye neentlungu xa ugoba? Ngaba uziva ukuqina kwi-torso yakho xa ujija? Okanye ngaba uye wafumana ukushukuma okulinganiselweyo ezinqeni zakho? Uninzi lwezi mpawu zihambelana neentlungu ezisezantsi. Uphando lutyhila ukuba intlungu yomqolo yenye yezona zinto zixhaphakileyo kwigumbi likaxakeka. Iintlungu ezisezantsi zihambelana nezinto ezininzi ezibeka uxinzelelo kwiimisipha ezahlukahlukeneyo ngasemva kwaye zingakhokelela kwiimeko eziphantsi ezinokubangela iimpawu zokwenza umzimba ungasebenzi. Izifundo ezongezelelweyo baye batyhila ukuba iintlungu ezingapheliyo ezibuhlungu zingaba nefuthe kwiiprofayili zomngcipheko, ezibandakanya:

• istres
• Indlela yokutya
• Ukuphakamisa izinto ezinzima
• Ukuphazamiseka kwimisipha

Xa ezi zinto zichaphazela umva, abantu abaninzi baya kuba neentlungu ezingapheliyo kwaye bathathe amayeza okuphelisa iintlungu zabo. Nangona kunjalo, iyeza linokuhamba kuphela njengoko lifihla intlungu kuphela, kodwa kukho ezinye iindlela zokunciphisa iintlungu ezisezantsi kunye nokunceda ukuqinisa imisipha eyahlukeneyo ejikeleze umqolo ophantsi. 

Isishwankathelo seHyperextension (Icandelo 2)

Isazi se-biomedical physiologist u-Alex Jimenez uchaza ukuba kukho iinguqu ezimbalwa ezahlukeneyo onokuthi uzenze ukukhusela iintlungu ezisezantsi. Eyokuqala ziingqiniba ngaphambili. Owesibini ziingqiniba ngaphambili ngelixa uzikhomba phambili kwaye uzigcina zikhombe phambili kuyo yonke intshukumo. Owesithathu zizandla emva kwentloko. Kwaye ke inguqu yesine ibeka ubunzima emva komqolo wakho nje ukuba usebenze ukuya kweli nqanaba. Kwaye ke usebenzisa obo bunzima ukubeka uxinzelelo ngakumbi kwindawo yepivot. Ungakwazi nokubamba ubunzima esifubeni sakho, kodwa ukuyibeka emva kwentloko yakho kukunika enye indawo ye-pivot okanye enye indawo kwi-fulcrum, ezinqeni zakho ezibeka uxinzelelo olungakumbi kwi-spinal rectors. Uphinda-phindo kunye nokuphindaphinda kufuneka lwenziwe ekuqaleni kokusebenza okuninzi, ngaphambi okanye emva komthambo wakho wesisu ngeentsuku zomlenze. Ungasebenzisa lo msebenzi njenge-warmup ngaphambi kokuba ufile okanye u-squatting. Ndiya kukhumbula ukuba akuyomfuneko ukuba uhambe ubunzima obuninzi okanye iireps ezininzi xa usenza oku ngeentsuku zomlenze. Ke sicebisa ukuba uqale ngeeseti ezine ze-20 reps kwaye kancinci usebenze ukuya kuthi ga kwiiseti ezine ze-40 reps. Oku kubonakala ngathi kuninzi, kodwa kuya kuba luncedo ekugqibeleni.

Iintlobo ezahlukeneyo zokuSebenza kwe-Hyperextension kuMva

Xa kuziwa kwiintlungu ezisezantsi, izihlunu ezahlukahlukeneyo zibuthathaka, ezinokukhokelela kwiimpawu ezininzi ezichaphazela ukuhamba komntu. Ngethamsanqa ukwenza utshintsho oluncinci kwisakhiwo semihla ngemihla, njengokubandakanya ukuzivocavoca okujoliswe ngasemva, kunokuba luncedo. Uphando lutyhila ukuba ukuzivocavoca okujoliswe kwimisipha yangemva kunokuncedisa ukuqinisa imisipha ejoliswe kuyo ukuba ibe nokuhamba kunye nokuzinza kumqolo. Njengebhonasi, ukuzivocavoca okudityaniswe nonyango lwe-chiropractic kunokunceda ukubuyisela umzimba kunye nokuvumela ukuba umqolo ulungelelaniswe. Xa kuziwa ekuzilolongeni ngasemva, i-hyperextension exercises inokunceda ukukhusela iimpawu ezisezantsi ukuba ziphinde ziphinde zenzeke kwaye zomeleze izihlunu ezibuthathaka. Nazi ezinye zeendlela ezahlukeneyo zokuzivocavoca ze-hyperextension ezixhamla umva.

UReverse Flys

Kukho iinguqu ezahlukeneyo zendlela yokwenza iimpukane ezibuyela umva. Unokukhetha i-dumbbell ephakathi okanye elula okanye ibhendi yokumelana. Lo msebenzi ulungile kwizihlunu zangasemva kunye ne-deltoids yangasemva.

• Hlala esitulweni apho iidumbbells ziphambi kwakho. *Kumabhendi okumelana, qiniseka ukuba iibhanti ziphantsi kweenyawo zakho.
• Thatha ii-dumbbells / iibhendi zokuchasa ngeentende zezandla zakho kwaye ugobe phambili. 
• Gcoba amagxa amagxa kunye, phakamisa iingalo ukuya kwinqanaba lamagxa ngeengqiniba ezigobileyo, kwaye uzihlise.
• Phinda iiseti ezintathu ze-12 reps kwaye uphumle phakathi.

Umlenze weHip

Ukwahluka okuhlukeneyo kulo msebenzi kunokunceda kunye nezihlunu zangasemva kwi-back back. Ungasebenzisa ii-barbells, ii-dumbbells, iibhendi zokuxhathisa, okanye ubunzima bomzimba wakho ukuqinisa izihlunu zakho ezingundoqo. 

• Yayama ngebhentshi amadolo agobileyo neenyawo zithe tyaba emgangathweni.
• Phuma amagxa kwibhentshi ukuze uxhase kwaye ube nobunzima obubekwe kufutshane nombindi wakho.
• Phakamisa umzimba wakho kancinci ngokutyhala izithende zakho phantsi emgangathweni kwaye uhambe ngokucothayo ngaphaya kwamadolo akho.
• Gcoba izithende zakho ukuze izinqe zakho zibe kwinqanaba lamagxa, ubambe okwesibini, kwaye unciphise isinqe sakho phantsi.
• Phinda iiseti ezintathu ze-12 reps kwaye uphumle phakathi.

IiSupermans

Lo msebenzi uneenguqu ezimbini ezahlukeneyo kwaye wenza ukuba uqaphele imisipha yakho yangasemva. Lo msebenzi unceda ukuphucula ukuhamba kwemisipha kuwo onke amacandelo amathathu ngasemva.

• Lala kwimethi ujonge phantsi iingalo zakho ngaphambili kwaye imilenze yakho ithe nkqo.
• Gcina intloko kwindawo engathathi hlangothi kwaye uphakamise zombini iingalo kunye nemilenze kwi-mat. Oku kuvumela umzimba ukuba ube kwimo yebhanana kwindawo ekhululekile. *Ukuba ufuna umngeni ngakumbi, phakamisa iingalo kunye nemilenze echaseneyo ngaxeshanye.
• Bamba imizuzwana embalwa kumqolo ongaphezulu kunye nosezantsi kunye nemisipha yokugcina izikhundla zabo.
• Yehlisa phantsi ngolawulo.
• Phinda iiseti ezintathu ze-12 reps kwaye uphumle phakathi. 

Amanzi omlilo

Lo msebenzi unceda i-back back and glute muscles ukunciphisa imiphumo yeentlungu ezisezantsi kwaye zenze kube nzima ngakumbi ukusebenzisa ibhendi yokumelana.

• Yiba kwindawo yekati / yenkomo kwi-mat yakho, uvumele ukuba isihlahla silungelelaniswe phantsi kwamagxa kunye namadolo ukuba alungelelaniswe phantsi kwezinqe. 
• Gcina umqolo ongathathi hlangothi ngelixa ubandakanya undoqo.
• Gcoba i-glutes kwaye uphakamise umlenze wakho wasekunene kwi-mat, ugcine idolo kwii-90 degrees. *Izinqe kufuneka zibe zizo zodwa ezihambayo ukugcina undoqo kunye ne-pelvis zizinzile.
• Yehlisa umlenze wasekunene phantsi ngolawulo.
• Phinda iiseti ezintathu ze-12 reps kwaye uphumle ngaphambi kokuba uphinde uqhube umlenze wesobunxele.

isiphelo

Lilonke, ukuba neentlungu ezisezantsi akuthethi ukuba ubomi bakho buphelile. Ukubandakanya umthambo we-hyperextension njengenxalenye yendlela yakho yemihla ngemihla kunokunceda ukomeleza izihlunu zakho zomqolo kwaye uqinisekise ukuba awuyi kuba neempawu eziphinda zivele kwiintlungu ezisezantsi. Ukwenza olu tshintsho luncinci kunokukhokelela kwiziphumo ezinenzuzo ekuhambeni kwexesha kwimpilo yakho kunye nohambo olusempilweni.

Ucaphulo

Allegri, Massimo, et al. "IiNdlela zeNzululwazi eNgenaPhantsi: Isikhokelo sokuFumana kunye noNyango." F1000 Uphando, iThala leencwadi leSizwe laseMelika, nge-28 kaJuni 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.

UCasiano, uVincent E, et al. "Intlungu yangasemva-i-Statpearls-ithala leencwadi le-NCBI." Ku: StatPearls [Internet]. Isiqithi saseTreasure (FL), StatPearls Publishing, 4 Septemba 2022, www.ncbi.nlm.nih.gov/books/NBK538173/.

Koes, BW, et al. "Ukuxilongwa kunye noNyango lweeNzululwazi ezisezantsi." I-BMJ (uPhando lwezonyango u-Ed.), iThala leencwadi leSizwe laseMelika, nge-17 kaJuni 2006, www.ncbi.nlm.nih.gov/pmc/articles/PMC1479671/.

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