Ukuvula Amandla Womshini We-Abductor Wokusebenza Okuthuthukisiwe Kwezokusubatha

Umshini wokuthumba ungomunye wemishini evamile etholakala ezindaweni zokuzivocavoca emhlabeni jikelele. Noma yimuphi umshini oqondise ama-glutes kanye nemisipha yamathanga evame ukunganakwa njengama-hip adductors kanye nabathumbi be-hip, kufanele kube amandla okubheka futhi lokhu kubaluleke kakhulu kubo bonke abagijimi. Ngenxa yalolu cezu lwesisetshenziswa, ukusebenza kwakho kwezokusubatha kungathuthuka kakhulu. Kulesi sihloko ngizokusiza ukuthi uqonde amaqembu emisipha umshini wokuthumba osebenza kuwo, ukuthi ungaba yinzuzo kanjani kuhlelo lwakho lokufaneleka, amasu okusebenzisa afanele, ukuguqulwa nokuhluka, amathiphu okugcina kanye namaphutha avamile.

Okuqukethwe:
- Izinzuzo zokusebenzisa umshini wokuthumba
- Ungawusebenzisa kanjani umshini wokuthumba ngendlela efanele
- Izinguquko kanye namasu athuthukile
- Amathiphu okunakekela nokunakekela
- Amaphutha ajwayelekile nokuthi ungawagwema kanjani

Umshini wokuthumba uqondise imisipha engaphandle kwethanga futhi ubalulekile ekukugcineni uqinile ngaphakathi kokunyakaza kwakho kwe-lateral, okukunikeza ukuzinza okungcono nokunciphisa amathuba okulimala. Okokuqala ukuthi kumsubathi odlala noma yimuphi umdlalo onezimfuno zezinkomba eziningi kuwo, njengebhola likanobhutshuzwayo, i-basketball, ithenisi, njll., ukuqinisa le misipha kungathuthukisa ukusebenza kwakho kwezokusubatha futhi kukusize ube umsubathi oshesha kakhulu kwezemidlalo yakho. Isizathu sesibili yilabo abavuselela kusuka komunye ukulimala noma abazama ukugwema eyodwa ngokuphelele, umshini wokuthumba unikeza indawo elawulwayo ephephile ukuze uthole imisipha yakho ibe namandla. Futhi okokugcina, uma umshini wokuthumba wenziwa izikhathi ezanele, uzoqala ukuzwa ibhalansi emisipha yakho kanye nokuma kwakho. Ngivumele ngikuchazele.

Uma ufuna ukuthumba ngendlela efanele futhi ugweme ukulimala, udinga ukufaka umshini ngosayizi wakho kuqala. Lungisa amaphedi emshinini ukuze aphumule ezinhlangothini zamathanga akho kancane ngaphezu kwamadolo akho. Okulandelayo, hlala uqonde bese ucindezela umhlane wakho esihlalweni; ke, phusha imilenze yakho ngokumelene ukumelana, kuyilapho contracting imisipha yakho abductor. Yenza ukunyakaza kancane, ugweme ukunyakaza okunamandla okungacindezela imisipha. Ekugcineni, khumbula ukuphefumula; khipha umoya ngenkathi uhlukanisa imilenze yakho, bese uhogela umoya ngenkathi ubuyela endaweni yokuqala.

Ukuze ulondoloze intshisekelo nokuhlala uphonselwa inselelo, kunokuhlukahluka nokuthuthuka okumbalwa ongakufaka ohlelweni lwakho lomshini wokuthumba. Lokhu kufaka phakathi ukushintsha i-tempo yezimpinda zakho, ukwenza okunye ukuphindaphinda kancane kancane futhi okulawulwa kakhulu ukuze usebenze imisipha yakho ngokusebenzisa uhla oluhlukile lokunyakaza kunezinye lapho ungenza khona okumbalwa ngesivinini esisheshayo ukuze uzikhathaze ngokuhlukile. Okunye ukuhlukahluka kuhlanganisa ukushintsha ububanzi bokunyakaza (okunye okuphindaphindayo kuzokwenziwa ebangeni elifushane lokunyakaza uma kuqhathaniswa nokunye okuzokwenziwa ebangeni elikhulu lokunyakaza), futhi ungenza izivivinyo ezihlangene (umlenze owodwa usebenza ngesikhathi) ukuze uthuthukise amandla nokulinganisela.

Ngokunakekela nokunakekela okufanele, njengokuhlola amabhawodi nezingxenye ukuthi aziqinile yini, ukushintsha amabhawodi agugile noma izingxenye ezithile, ukusula umshini phansi ngemva kokusetshenziswa konke ukuze ugcine amaphedi nezibambo zihlanzekile ngenxa yokunqwabelana komjuluko namagciwane, nokugcoba izingxenye ezihambayo njengoba umkhiqizi eyala, umshini wokuthunjwa ungahlala isikhathi eside, futhi uphephe kuwo wonke umuntu owusebenzisayo.

Kunamathuba amaningi okwenza kube kubi kakhulu ikhono lakho lokusebenza imisipha yakho ye-abductor ngale ndlela. Ukusebenzisa isisindo esiningi futhi ukungakwazi ukugcina ifomu elihle kuyinkinga evamile engabangela ukulimala, isibonelo. Uma uqala ngomshini wokuthumba qinisekisa ukuthi usebenzisa isisindo ongakwazi ukusiphatha futhi kancane kancane wandise ukumelana kuphela uma ifomu lakho selisezingeni. Uma uqala ngesisindo esinzima kakhulu ungase ungakwazi ukuthola uhla oluphelele lokunyakaza, okuhlula inhloso yokuzivocavoca. Elinye iphutha ukungalungisi ukulungiselelwa komshini ukuze kulingane nomzimba wakho (yonke imishini inezilungiselelo zomsebenzisi ezitholakalayo) okungaholela ekuqondisweni okungalungile komsipha owufunayo, kwenze umsebenzi ungasebenzi kahle. Esinye isinqamuleli ongase ulingeke ukusithatha ukugijima emsebenzini, okusho ukuthi ngeke unikeze imisipha yakho isikhathi esanele sokusebenza ngokugcwele. Lokhu kusho ukuthi ungase ushise ngesethi yomsipha owuqondise, kodwa ngaphandle kokuthola imiphumela oyifunayo futhi kungase kuholele ekulimaleni kwemisipha phansi komgwaqo.

Umshini we-abductor iyithuluzi elihle lokugijima kwezemidlalo elinikeza inqwaba yezinzuzo, kusukela ekugcineni imisipha izinzile kuya ekuvimbeleni ukulimala. Uma usufunde ukusebenzisa umshini we-abductor ngendlela efanele, zama ngokuhlukahluka okuhlukahlukene, futhi uqinisekisa ukuthi imishini yakho inakekelwa kahle, uzokwazi ukukhulisa ukuthuthukiswa kwakho kwezemidlalo futhi ukwazi ukufinyelela ezikhundleni eziphakeme emsebenzini wakho wokusubatha. Ungakhohlwa ukunaka ukuze ugweme izingibe okungamaphutha okugunyaza angagwenywa kalula ngokuhlonipha inqubo, ukusetshenziswa okufanele komshini, nokugcina ukulawula umnyakazo ozowenza.