Umshini wokuthunjwa we-hip umi njengetshe legumbi ekuqeqesheni umzimba ophansi, uqondise imisipha evame ukushaywa indiva ebalulekile ekuhambeni, ukuzinza, nokusebenza kwezemidlalo. Lo mhlahlandlela ubheka ama-nuances omshini wokuthunjwa kwe-hip, uhlola ukuthandwa kwawo, ukusebenza kahle kwawo, kanye nendlela yokuwuhlanganisa ohlelweni lwakho lokujima ukuze uthole izinzuzo eziphezulu.
Okuqukethwe:
- Uyini umshini wokuthunjwa kwe-hip?
- Ukuduma komshini wokuthunjwa kwe-hip
- Ingabe umshini wokuthunjwa kwe-hip muhle?
- Ungawukhetha kanjani umshini wokuthunjwa kwe-hip
- Ungawusebenzisa kanjani umshini wokuthunjwa kwe-hip
Uyini umshini wokuthunjwa kwe-hip?
Umshini wokuthumba inqulu uyisisekelo sezindawo zokuzivocavoca kanye nezikhungo zokuvuselela umzimba, eziklanyelwe ukukhomba izicubu ezinomthwalo wokususa ithanga kude nomugqa omaphakathi womzimba. Igxile ngokukhethekile ku-gluteus medius, gluteus minimus, ne-tensor fasciae latae. Le misipha idlala indima ebalulekile ekuqiniseni i-hip, ibhalansi, nokunyakaza kwe-lateral, okwenza umshini ube yithuluzi elibalulekile kubasubathi nabathandi bokufaneleka ngokufanayo. Ukuklama kwayo kuvumela ukuqiniswa okukodwa kwale misipha, okungathuthukisa ukusebenza kwezemidlalo, kuthuthukise ukuhamba, futhi kunciphise ingozi yokulimala.
Ukuduma komshini wokuthunjwa kwe-hip
Umshini wokuthunjwa kwe-hip uye wazuza ukuthambekela okuphawulekayo kokubili ukufaneleka kanye nezilungiselelo zokuvuselela indlela ehlosiwe yokuqinisa kanye nendima yayo ekuvimbeleni ukulimala. Ukuthandwa kwayo kubangelwa ukusebenza kahle kwayo ekubhekaneni nobuthakathaka obuvamile nokungalingani emisipha ye-hip ne-thanga, evame ukunganakwa ekuzilolongeni okujwayelekile komzimba ophansi. Ngaphezu kwalokho, ikhono lomshini lokuqopha nokukhipha imisindo emathangeni angaphandle nokucwebezela likwenze kwaba intandokazi kulabo abafuna ukuthuthukisa imizimba yabo, okube nesandla ekusetshenzisweni kwawo kabanzi ezindaweni zokuzivocavoca emhlabeni jikelele.
Ingabe umshini wokuthumba inqulu muhle?
Umshini wokuthunjwa kwe-hip ungaphezu nje kokuhle; kuyingxenye ebalulekile yohlelo olubanzi lokujima lomzimba ophansi. Izinzuzo zayo zidlulela ngalé kokuthuthukiswa kobuhle, okunikela ekusebenzeni okuthuthukisiwe kwezemidlalo, ukuma okuthuthukisiwe, nokuncipha kobuhlungu bomgogodla. Ikhono lomshini lokuhlukanisa imisipha ethile livumela ukuqina okuhlosiwe, okuzuzisa kakhulu ukulungisa ukungalingani kwemisipha nokuvimbela ukulimala. Kodwa-ke, njenganoma yimuphi umshini wokuvivinya umzimba, isihluthulelo sokuvuna izinzuzo zawo usekusetshenzisweni okufanele nokuwuhlanganisa ohlelweni lokujima olunokulinganisela.
Indlela yokukhetha umshini wokuthunjwa kwe-hip
Ukukhetha umshini ofanele wokuthumba inqulu kuhilela ukucabangela izici ezimbalwa ukuze uqiniseke ukuthi uhlangabezana nezidingo zakho zokufaneleka kanye nemigomo. Okokuqala, bheka umshini onikeza amazinga okumelana alungisekayo, okukuvumela ukuthi uthuthuke njengoba amandla akho ethuthuka. Isihlalo kanye ne-backrest kufanele ishintsheke futhi, iqinisekise ukunethezeka nokulingana kwe-ergonomic okungakwazi ukumumatha osayizi bomzimba abahlukene. Ukwengeza, khetha imishini enezilawuli ezinembile nendlela yokunyakaza eshelelayo, njengoba lezi zici zithuthukisa ulwazi olunzulu ngomsebenzisi kanye nokusebenza ngempumelelo kokujima.
Ungawusebenzisa kanjani umshini wokuthunjwa kwe-hip
Ukusebenzisa umshini wokuthunjwa kwe-hip ngempumelelo kudinga ukunakwa kwefomu kanye namasu. Qala ngokulungisa isihlalo namaphedi ukuze kulingane nomzimba wakho, uqinisekise ukuthi izinqulu zakho zihambisana ne-pivot yomshini. Khetha ileveli yokumelana ekuvumela ukuthi ugcwalise inombolo oyifisayo yokuphindaphinda ngefomu elifanele, ngokuvamile ukuphindaphinda okungu-8-12 kokwakhiwa kwemisipha. Hlanganyela umgogodla wakho bese uphusha kancane imilenze yakho ngokumelene nokumelana, ugxile ekubambeni kwethanga langaphandle nemisipha ye-glute. Buyela endaweni yokuqala ngokulawula, ugweme noma yikuphi ukunyakaza okunyakazayo ukuze ugcine ukungezwani emisipha eqondiwe.
Isiphetho: Umshini wokuthumba inqulu iyithuluzi elinamandla lokuqinisa nokuqopha umzimba ophansi, unikeza izinzuzo ezidlulela ngale kobuhle. Ikhono layo lokukhomba imisipha ethile liyenza ibaluleke kakhulu ekuthuthukiseni ukusebenza kwezemidlalo, ukuthuthukisa ukuhamba, nokuvimbela ukulimala. Ngokukhetha umshini olungile futhi uwusebenzise ngendlela efanele nangesu elifanele, ungavula amandla aphelele ezinqulwini zakho futhi ufinyelele imigomo yakho yokufaneleka.
