Ukutyekwa kwezihlunu ze-hip kudla ngokufunyanwa kungekhona kuphela kubadlali. Oku kwenzakala okwenzeka ngexesha lokwandiswa komlenze emadolweni. Isizathu sokweluleka kukuba iimisipha ngaphambi kokuba umthwalo ungashushu, ngoko ke ngexesha lokuhamba ngokukhawuleza okanye uqeqesho oluyinkimbinkimbi, ulwabheka, kunokukhawuleza kuboniswe intlungu ebuhlungu.
Kulo ntsanga kukho amaqela amabini emisipha - emva nangaphambili. Umva apha:
- i-head-headed;
- ncinane;
- emininzi.
Ku phambili:
- ngqo;
- i-latal;
- phakathi;
- phakathi.
Kwakhona, kukho umsizi okhokelayo, oqhotyoshelweyo kumathambo epilvis kunye namathambo omlenze. Ngokukodwa, isetyenziswe xa umntu ehleli kumtya .
Unyango lwezitho zentsimbi
Unyango lokwaziswa kwee-biceps kunye nezinye iimbasa zithatha iiveki 10-12. Ixesha lonyango lugqitywe ngokukhawuleza kwengozi efunyenweyo, kunye nokuthotyelwa kweengcebiso zogqirha ngesigulane. Kubaluleke kakhulu ukubonelela ngoncedo lokuqala, kuba oku kuyimfuneko ukusebenzisa into ebanda kakhulu - iqhwa okanye nayiphina into ecolile. Ngomhla olandelayo, kuyimfuneko ukufaka isicelo sokubanda. Ngeli xesha, isigulane kufuneka sithintele kumsebenzi kwaye siphumelele. Naluphi na uhambo oluthambileyo, i-muscle inokutsha kwaye ingentlungu. Ukugcina impilo yokuzola, kufuneka ibe kwiintsuku ezilishumi elinanye ezilandelayo. Ukuba kuyimfuneko, ugqirha ubeka i-physiotherapy. Kodwa le nyango isebenza kuphela ngosuku lwesithathu emva kokulimala.
Unyango lwe-muscular adductor
Unyango lwe-muscular adductor wethanga lidlula ngendlela eyahlukileyo. Ekuqaleni, kuyimfuneko ukupholisa indawo enesifo kwaye usebenzise ibhanti yokulungisa. Ukufumana unyango olusebenzayo kunye nokuphepha ukubonakala kokutyunjwa ,
Unyango lwemisipha yangaphakathi
Konke kunzima kakhulu ngeentloko zangaphambili, ezibandakanya umgca ochanekileyo, ongasemva, ophakathi kunye ophakathi. Unyango lwemisipha yangaphambili yamathanga ekudlula kuphela phantsi kweliso lugqirha. Kwiiveki ezi-3-6, umlenze awunakunqandwa kwisimo esifanelekileyo. Ubude bonyango lubekwe ngabanye kwisigulane ngasinye. Inkqubo yokuvuselela ifika xa isigulane sinokuzimela ngokuzimelela unyawo lwakhe kwisisindo. Iqukethe imizimba evuselela amandla omzimba.