1. Ngubani othanda ukuphakamisa ngemilenze
Eyona nto inkulu yokunyuswa komlenze kukuba umzimba ophezulu uxhomekeke kwisitulo.Ukunyanzeliswa komzimba kunciphisa ukuthatha inxaxheba kweqela elingundoqo le-muscle, kwandisa umphumo wokuzihlukanisa kwi-quadriceps, kwaye ivumela ulawulo olungcono loluhlu lokuphakamisa.
Kukho iindidi ezininzi zabasebenzi abakhetha ukusebenzisa izinyusi zomlenze:
Kubantu abaphambili, nyusa i-circumference yomlenze kwaye ubonise imigca yemisipha yethanga.
Abantu abangakwaziyo uku-squat phantsi okanye abangonwabanga.
Abaqalayo, amandla angundoqo abuthathaka kakhulu, kwaye i-squat ayizinzile ngokwaneleyo.
2. Izizathu zentlungu ephantsi
Ukuze kuphuculwe isiphumo soqeqesho, abantu abaphambili bahlala besebenzisa iintsimbi ezinzima kwaye banyuse uluhlu lwentshukumo.Xa usenza ucinezelo lomlenze, ukuqondisa idolo kuyintshukumo eyingozi kakhulu, ngoko ngokubanzi ukwandisa ukuhlehliswa kwedolo xa uhla.
Abaqalayo abangekho kakuhle kwi-squatting basenokungazinzi ngokwaneleyo xa besebenzisa amandla ngenxa yamandla abo abuthathaka.
Ngoko ke, ngexesha lokunyuswa komlenze, iinqumlo kunye nesinqe zinganqunyanyiswa kwi-stool, kwaye i-pelvis ibuyele ngasemva.Oku kuthambekela ngasemva kuya kolula i-engile ye-lumbar spine (ngokuqhelekileyo i-lordotic kancinane), ibeka ingozi efihliweyo kwiintlungu ezisezantsi.
Isizathu 1: Xa i-pelvis iguqulwe ngasemva, i-disc intervertebral kwi-lumbar spine iya kunyanzeliswa ngumzimba we-vertebral kunye ne-bulge ngasemva, enokuthi icinezele iimbilini ezijikelezayo.
Isizathu sesi-2: Xa i-lumbar spine ngokwayo sele ikwi-angle engakhuselekanga, ubunzima besixhobo kwandisa umthwalo kwi-lumbar spine.
3. Indlela yokuphepha
Ukunciphisa imingcipheko enokubakho yoxinzelelo lwemilenze, nazi iingcebiso ezi-4.
Ingcebiso yoku-1 Qinisekisa ukuba isinqe sakho kunye nesinqe sakho zincanyathiselwe kwisitulo ukuthintela ukuthambeka kwepelvic ngasemva.
Icebiso lesi-2 Nciphisa ukuhla kancinci, uqinisekise ukuba ubunzima busemilenzeni kunye nokunciphisa ukubandakanyekakwe pei-lvis kunye ne-lumbar spine.
Icebiso lesi-3: Xa uvakalelwa kukuba i-quadriceps muscle ayanelanga, yehlisa indawo yeenyawo kancane, enokunyusa uluhlu lwentshukumo yedolo kunye nokunciphisa umsebenzi we-hip joint, ngaloo ndlela ukwandisa ukukhuthazwa kwe-quadriceps femoris.
Ingcebiso yesi-4 Xa usebenzisa izisindo ezinzima, sebenzisa ibhanti ekuncedeni ukwandisa uxinzelelo lwe-intra-abdominal, oluvumela imisipha engundoqo ukuba ikhusele kangcono i-lumbar spine.
Ixesha lokuposa: Jun-17-2022