Inxalenye Yomzimba Abafazi Bangahoyi

Umxholo

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Nokuba uhlala usenza umthambo opheleleyo womzimba, amathuba okuba ujonge isihlunu esibaluleke kakhulu ekuthinteleni ukwenzakala kunye neentlungu kwabasetyhini: ihip cuff yakho. Ukuba awuzange uve ngayo, awuwedwa: "I-hip cuff ibalulekile ukuba amadoda kunye nabasetyhini basebenze, kwaye sesinye sezihlunu ezixhaphakileyo zokungahoywa ngabo bobabini," utshilo uMark Verstegen, umongameli kunye nomseki. yoMsebenzi ongundoqo. "Ukuba nesinqe esibuthathaka kunokudala ubuchwephesha obuhlwempuzekileyo ngokuhamba kunye nokukhokelela kwi-hip, umqolo, okanye idolo kunye nokwenzakala."

Eyona nto ingundoqo kubasetyhini ukuba basebenze izihlunu zabo ze-hip, u-Vergesten uthi, kuba sihlala sine-pelvis ebanzi kunye nee-angles ezinkulu phakathi kwezinqe zethu kunye namadolo kunamadoda-zombini ezisibeka emngciphekweni omkhulu wokwenzakala kunabafana.

"I-hip cuff ikwaqhagamshelene nezihlunu zakho ze-pelvic floor, ezinokugxininiswa ziziganeko ezifana nokukhulelwa, ukuyeka ukuya exesheni, okanye ukuzala," uyongezelela.

Ngethamsanqa kukho ezinye iindlela ezilula zokomeleza izihlunu zakho zenyonga.

"Ufuna ukuqinisekisa ukuba izihlunu ze-hip cuff zenza umsebenzi wazo njengesiseko sokuzinza, ngoko ke ukuwomeleza, sihlala sincoma ezinye izinto ezisisiseko ezenza ukuba izihlunu zikuncede kwaye zikuncede uphucule intshukumo yakho yangaphakathi neyangaphakathi yokujikeleza umlenze," utshilo uVerstegen .

Ngexesha elizayo xa usebenza ubuqaqawuli bakho, yongeza le mithambo kwesiqhelo sakho. Awuzukujonga kuphela umva ngasemva, uya kuzinzisa izihlunu zakho kwaye ukhusele ukwenzakala-uhlala udibanisa!

Khumbula kwakhona ukuba umgangatho ubaluleke ngaphezu kobungakanani, utshilo uVerstegen. "Ufuna ukuqiniseka ukuba intshukumo nganye ilawulwa kwaye usebenza izihlunu ezifanelekileyo, ungangxami ngokuhamba nje."

Uya kudinga: Ibhendi yokuchasa okanye iluphu (siyathanda iibhendi zoqeqesho ezininzi ze-SKLZ) kunye nebhola yeyeza

1.Ukuthinjwa kweHip Quadruped: Qalisa ezandleni nasemadolweni (indawo ene-quadruped), utsale iqhosha lesisu kunye namagxa atyhalwe ezantsi kwaye kude neendlebe. Ukugcina idolo ligobile kwaye izihlunu ezingundoqo zibandakanyekile, phakamisa umlenze wasekunene ecaleni kwaye ubuye umva kancinci. Buyela kwindawo yokuqala kwaye uphinda-phinda ka-8 ukuya kwi-12. Guqula amacala kwaye ugqibezele ukuphindaphinda okungama-8 ukuya kwele-12 kwicala lasekhohlo.

2. Ibhulorho yeGlute yomlenze omnye: Lala ujonge phantsi ngedolo lasekunene ligobile kwi-90-degree angle (qiniseka ukugcina isithende emhlabeni) kunye nomlenze wasekhohlo obanjelwe esifubeni. Phakamisa ubhontsi phezulu kwaye ushiye umhlaba, uzama ukugcina umgca ochanekileyo ukusuka entloko ukuya emadolweni kwaye ubeke ubunzima bakho kwisithende sasekunene nakwigxalaba lasekunene. Bamba, emva koko ubuyele kwindawo yokuqala.Gcwalisa ukuphindaphinda kwe-8 ukuya kwe-12; emva koko tshintsha amacala.

Ukuphakanyiswa kwelungu langaphandle: Le ntshukumo inokwenziwa nokuba kungabikho ibhendi yokuxhathisa okanye iluphu. Thetha kwicala lasekunene unqeni kunye namadolo agobileyo, ukugcina umgca othe ngqo phakathi kwentloko, isifuba kunye nesinqe. Vula imvubu ngokujikeleza idolo lasekhohlo phezulu esibhakabhakeni ngelixa ugcina unxibelelwano phakathi kwezithende. Amadolo asezantsi abuyela kwindawo yokuqala. Gcwalisa ama-8 ukuya kuma-12 amaxesha kwaye uphinde kwelinye icala.

4. ILateral Band Walk: Yima ngebhanti yokumelana okanye ujikeleze emaqatheni. Bendisa amadolo kwaye uhlale umva kancinci esinqeni de ube uphantse waba kwindawo yesikwere. Ukusuka apho, nyathela ecaleni kwamatyeli ama-8 ukuya kwali-12, ukugcina uxinzelelo kwibhendi lonke ixesha. Phinda, ubuyele kwelinye icala 8 ukuya 12 amaxesha. Unokubopha ibhendi okanye iluphu ngaphezulu kwamadolo akho, njengoko kubonisiwe apha.

5. Ukuphoswa kweBhola yeMithi ejikelezayo: Yima ubude obuziimitha ezi-3 ukuya kwezi-4 ukusuka eludongeni ubambe ibhola yeyeza kwinqanaba lesinqe. Jikelezisa i-torso ukuya ngasekunene ukusuka eludongeni, uthathe ibhola yeyeza emva kwe-hip. Jikelezisa ngokukhawuleza ubuyele ngasekhohlo kwaye kwangaxeshanye uphosa ibhola eludongeni. Ukugcina isandla esinye emva kwebhola kunye nesinye phantsi kwayo kunye neengalo zigobe kancinane, yibambe ibhola kwaye ngoko nangoko uyiphose ukubuyisela udonga. Yenza oku ngamaxesha angama-8, emva koko utshintshe amacala kwaye uphinde amaxesha ayi-8.

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