Ukuzivocavoca kweHip ekwakheni amandla eAdductor kunye nokuthintela ukwenzakala

Umxholo

• Ukuzivocavoca kwe-6 onokuyenza ekhaya
• 1. Umlenze osecaleni uphakamisa
• 2. Oonokrwece
• 3. Ukuma umlenze osecaleni kuyaphakama
• 4. Isikwere somlenze obanzi
• 5. Umda ophantsi
• 6. Izinto zokucima umlilo
• Uthintela njani uxinzelelo lwe-adductor
• Yise kude

I-adductors ye-Hip yimisipha ethangeni lakho elingaphakathi elixhasa ulungelelwaniso kunye nokulungelelaniswa. Ezi zihlunu zizinzileyo zisetyenziselwa ukongeza inyonga kunye namathanga okanye ukuzihambisa ziye emgceni womzimba wakho.

Ukuphucula ukusebenza kweembaleki kunye nokuthintela ukwenzakala, kubalulekile ukuba wenze ithoni, womeleze, kwaye wolule yonke imisipha yakho yenyonga, kubandakanya ne-hip adductors yakho.

Nazi iindlela zokuzivocavoca ezintandathu onokuzenza ekhaya ukwandisa ubhetyebhetye, ukwakha amandla, kunye nokuthintela ukwenzakala. Abadibanisi zezona zinto zihamba phambili kwezi ndlela zokuzilolonga.

Ukuzivocavoca kwe-6 onokuyenza ekhaya

1. Umlenze osecaleni uphakamisa

Lo msebenzi uwalungele onke amanqanaba. Isebenza esinqeni, kwiiglute nasemilenzeni.

Imiyalelo:

1. Lala ngecala lasekunene kunye nemilenze yakho yolulwe ngokuthe tye.
2. Sebenzisa isandla sakho sasekunene okanye umqamelo ukuxhasa intloko yakho.
3. Kancinci phakamisa umlenze wakho wasekhohlo phezulu kangangoko unako.
4. Bamba esi sikhundla imizuzwana embalwa ngaphambi kokuba wehlise umlenze wakho ezantsi.
5. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezisi-8 ukuya kwezi-16 kwicala ngalinye.

2. Oonokrwece

Lo msebenzi wangaphakathi wethanga ungenziwa ngelixa uhleli esihlalweni. Unokwenza oku ngebhanti yokumelana ejikeleze amathanga akho asezantsi ukuze wolule nangcono.

Imiyalelo:

1. Lala ngecala lakho lasekunene ngamadolo agobileyo.
2. Cotha umlenze wakho wasekhohlo kangangoko unako.
3. Bamba esi sikhundla imizuzwana embalwa emva koko wehle umva uye ezantsi kwindawo yokuqala.
4. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezisi-8 ukuya kwezi-16 kwicala ngalinye.

3. Ukuma umlenze osecaleni kuyaphakama

Ukuzivocavoca kwakha amandla kunye nokuguquguquka kwiimpawu zakho, i-adductors kunye ne-hamstrings. Yandisa ubunzima ngokusebenzisa ubunzima beenyawo okanye ibhendi yokuxhathisa.

Imiyalelo:

1. Yima ngeenyawo zakho zasekunene unyawo lwasekhohlo luphakame kancinci.
2. Beka izandla zakho eludongeni okanye kwisitulo senkxaso kwaye ubandakanye ingqokelela yakho.
3. Gcina ihips yakho isikwere njengoko ubandakanya amathanga akho angaphakathi ukuphakamisa umlenze wakho wasekhohlo phezulu kangangoko unako.
4. Misa apha ithutyana ngaphambi kokuba ubuyise umlenze wakho kancinci kancinci ezantsi.
5. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezisi-8 ukuya kwezi-14 kwicala ngalinye.

4. Isikwere somlenze obanzi

Ezi squats zijolise kwii-adductors zakho, i-quadriceps, kunye ne-glutes. Sebenzisa ibhendi yokumelana nethanga lakho ukwandisa ukuxhathisa kwaye ugcine umzimba wakho ulungelelwanisiwe.

Imiyalelo:

1. Yima ngeenyawo zakho zibanzi kunesinqe sakho.
2. Cothisa isinqe sakho kancinci kancinci kangangoko unako.
3. Misa kancinci kwesi sikhundla, ubambe amathanga akho angaphakathi.
4. Buyela kwindawo yokuqala.
5. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-8 ukuya kwezi-12.

5. Umda ophantsi

Le pose ijolise ekuqaqambeni kwakho, kubashenxisi, kunye nemilenze. Gxila ekwandiseni umqolo wakho ngelixa uzika esinqeni.

Imiyalelo:

1. Ukusuka kwitheyibhile yetafile, nyathela unyawo lwakho lwasekunene uye phambili kwaye ubeke i-ankle yakho phantsi kwedolo.
2. Yandisa idolo lakho lasekhohlo umva kancinci kwaye ucinezele ngokulinganayo kwizandla zombini.
3. Bamba esi sikhundla kude kube ngumzuzu omnye.
4. Emva koko yenza icala elichaseneyo.

6. Izinto zokucima umlilo

Nciphisa umva wentlungu kwaye usebenze undoqo wakho, i-hip flexors, kunye ne-glutes ngalo msebenzi.

Imiyalelo:

1. Ukusuka kwitheyibhile yetafile, vula ubunzima bakho ngokulinganayo ezandleni zakho nakwidolo lasekunene.
2. Kancinci phakamisa umlenze wakho wasekhohlo emzimbeni wakho, ugcine idolo ligobile.
3. Misa apha kancinci ngaphambi kokubuyela kwindawo yokuqala.
4. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezisi-8 ukuya kwezi-12 kwicala ngalinye.

Uthintela njani uxinzelelo lwe-adductor

Ukuzivocavoca ngee-adductors eziqinileyo ezingafudumiswanga ngokufanelekileyo sisizathu esiqhelekileyo sokwenzakala kwiimbaleki.

Ukuthintela ubunzima be-adductor, fudumala imizuzu emi-5 ukuya kweli-10 ngaphambi kokuba uqale ukuzilolonga. Bandakanya ukuzolula ngobunono, ukutsiba kwejack, kunye nokuhamba ngokukhawuleza. Yakha kancinci xa uqala inkqubo entsha yokuzilolonga kwaye uyeke ukwenza nawuphi na umsebenzi obangela iintlungu.

Kwangoko umkhenkce indawo echaphazelekayo ukuba uva iintlungu. Unokuzihlikihla ngokwakho usebenzisa iirubs zemisipha, iioyile ezifanelekileyo, okanye iroli yegwebu. Ewe kunjalo, ukwenza idinga nokuthanjiswa kwezemidlalo okanye iacupuncturist nako kuyanceda.

Yise kude

Wunyamekele umzimba wakho, ngakumbi kule ndawo ibuthathaka. Unokwenza le mithambo ukuze wakhe amandla, ukuphucula ukuguquguquka, kunye nokuthintela ukwenzakala.

Kubaluleke ngakumbi ukwenza le mithambo ukuba usemngciphekweni wokuxinezeleka ngenxa yokulimala kwangaphambili, ulungelelwaniso lokuxhalaba, okanye ukuthatha inxaxheba kwezemidlalo.

Ngokuthe ngcembe yonyusa ubungqangi bayo nayiphi na imisebenzi yomzimba emitsha kwaye umamele umzimba wakho ukunqanda ukuzityhala ungaphaya kwemida yakho. Thetha nogqirha wakho ukuba unayo nayiphi na inkxalabo yezonyango eqinisekisa ukulumkisa xa usenza le mithambo.