Ungazenza njani iiyantlukwano ezi-5 zoQheliso lweBhulorho yoBuqaqawuli

Umxholo

• Imilenze yalatha ngaphandle
• Imilenze ijonge phambili
• Cinezela ngezithende
• Cinezela ngeenzwane
• Imilenze yebhulorho enomlenze omnye
• Yiyise kwinqanaba elilandelayo
• Izikhombisi ezikhawulezayo zazo zonke iiyunivesi zeb glute
• Ukuthatha
• 3 Ihamba ukomeleza ubuqaqawuli

Ukuzivocavoca kwebhulorho glute ngumsebenzi oguqukayo, ocel'umngeni, kunye nokusebenza ngokufanelekileyo. Lulongezo olugqwesileyo nakweyiphi na inkqubo yokuziqhelanisa, nokuba ungakanani na ubudala okanye inqanaba lokuqina. Le ntshukumo yokuzilolonga ijolise ngasemva kwemilenze yakho, okanye ikhonkco elingasemva. Abahamba phambili kwimixokelelwane yakho yangasemva babandakanya i-hamstrings kunye ne-glutes.

Ezi zihlunu zinamandla zijikeleza ngasemva kwaye zinoxanduva lokuvelisa uninzi lwamandla aveliswa ngumzimba wakho osezantsi. Ngenxa yokuba zinamandla amakhulu, zifuna amandla amaninzi ukuze zisebenze. Ngamanye amagama, utshisa idosi ephezulu yeekhalori xa uzibandakanya kwimithambo ye-aerobic enjengokuqhuba kunye nokuhamba ngebhayisikile. Oku kunokuba nomtsalane kwabo banqwenela ukufikelela kwiinjongo zokuqina komzimba njengokufumana amandla, ukunciphisa umzimba, okanye ukunciphisa.

Ukomeleza ikhonkco lakho elingasemva kudlala indima ekwandiseni amandla omqolo osezantsi kunye nozinzo olusisiseko. Xa usenza ngokuchanekileyo kwifom elungileyo, ibhulorho ebukekayo inokunceda ukuphucula amandla ezihlunu ezijikeleze ikholamu yakho yomqolo, ephucula imeko yakho.

Le ntshukumo ayifuni zixhobo kunye nendawo encinci. Into oyifunayo yindawo yokulala phantsi. Kukwayintshukumo enefuthe elisezantsi, ukuyenza ilungele abo baneengxaki zokuguqa ngamadolo okanye okhalweni.

Imilenze yalatha ngaphandle

Oku kwahluka kwebhulorho yendabuko yindlela entle yokujolisa ngaphandle kwamathanga akho kunye nokuqaqamba.

Izixhobo ezifunekayo: Akukho zixhobo zifunekayo. I-mat yeYoga ngokuzithandela ukunciphisa ukungonwabi okubuya.

Izihlunu zasebenza: Oku kwahluka ikakhulu kujolise kwi-iliotibial tract kunye ne-vastus lateralis.

1. Qalisa tyaba emqolo kunye nemilenze yakho egobileyo kwi-90-degree angle kwaye iinyawo zibekwe zathi tyaba emhlabeni.
2. Qinisekisa ukuba iinzwane zakho zijikwe ngaphandle kwii-angles ezingama-45 kwaye amadolo akho ajonge kwicala elifanayo njengeenzwane zakho.
3. Qhuba phantsi ngeenyawo zakho kwaye unyuse isinqe sakho phezulu. Kuya kufuneka uve ukuba lo mahluko ukhathala isahlulo sangaphandle samathanga akho.
4. Qiniseka ukuba ugcina amadolo akho phezu kweenzwane zakho kuyo yonke intshukumo. Ungazivumeli ukuba ziqhubele phambili ngaphezu kweenzwane.
5. Ngokunyakaza okulawulwayo, vumela isinqe sakho sibuyele ezantsi emhlabeni. Oku kugqiba ukuphindaphinda 1.
6. Yenza iiseti ezi-3 zokuphindaphinda ezili-15, okanye imijikelo emi-3 yokubamba imizuzwana engama-30.

Imilenze ijonge phambili

Ukubonisa imilenze yakho ngqo phambili kunye nokugcina amadolo esondele kunye kunceda ukujolisa ngaphakathi kwamathanga akho kunye nezihlunu ezigudileyo kumgca wakho ophakathi.

Izixhobo ezifunekayo: Akukho zixhobo zifunekayo. I-mat yeYoga ngokuzithandela ukunciphisa ukungonwabi okubuya.

Izihlunu zasebenza: Oku kwahluka ikakhulu kujolise kwi-adductor longus, gracilis, adductor magnus, kunye ne-sartorius.

1. Qalisa tyaba emqolo kunye nemilenze yakho egobileyo kwi-90-degree angle kwaye iinyawo zibekwe zathi tyaba emhlabeni.
2. Qinisekisa ukuba iinzwane zakho zikhonjiswe phambili kwaye amathanga akho ayangqinelana.
3. Qhuba phantsi ngeenyawo zakho kwaye unyuse isinqe sakho phezulu. Kuya kufuneka uve ukuba lo mahluko ukhathala ngaphakathi kwamathanga akho.
4. Qiniseka ukuba ugcina amadolo akho phezu kweenzwane zakho kuyo yonke intshukumo.
5. Kwintshukumo elawulwayo, vumela isinqe sakho sibuyele ezantsi emhlabeni. Oku kugqiba ukuphindaphinda 1.
6. Yenza iiseti ezi-3 zokuphindaphinda ezili-15, okanye imijikelo emi-3 yokubamba imizuzwana engama-30.

Cinezela ngezithende

Ukugxininisa ekucinezeleni izithende zakho njengoko uphakamisa isinqe sakho kuya kuyikhetha imisipha yakho egudileyo kunye nezihlunu zemisipha kakhulu, ngokuchaseneyo nokucinezela ezantsi kwiinzwane zakho.

Izixhobo ezifunekayo: Akukho zixhobo zifunekayo. I-mat yeYoga ngokuzithandela ukunciphisa ukungonwabi okubuya.

Izihlunu zasebenza: Oku kwahluka ikakhulu kujolise kwi-biceps femoris, semitendinosis, gracilis, gluteus maximus, kunye gluteus medius.

1. Qalisa tyaba emqolo kunye nemilenze yakho egobileyo kwi-90-degree angle kwaye iinyawo zibekwe zathi tyaba emhlabeni.
2. Shayela ubunzima bakho phantsi ngezithende zakho kwaye uphakamise iinqumlo zakho.
3. Kuya kufuneka uve ukuba lo mahluko utyhafisa umva wemilenze yakho kunye nokuqaqamba.
4. Ukuqinisekisa ukuba ujolise kwinxalenye engasemva yamathanga akho, khupha iinzwane zakho emhlabeni xa uqhuba.
5. Ngokunyakaza okulawulwayo, vumela isinqe sakho sibuyele ezantsi emhlabeni. Oku kugqiba ukuphindaphinda 1.
6. Yenza iiseti ezi-3 zokuphindaphinda ezili-15, okanye imijikelo emi-3 yokubamba imizuzwana engama-30.

Cinezela ngeenzwane

Ukuqhuba ubunzima bakho phantsi kweenzwane zakho kuya kunyanzela izihlunu zakho ze-quadricep ukuba zenze umsebenzi omninzi. Ingumbono olungileyo ukutshintshisa ubunzima bakho ngokusebenzisa izithende zakho neenzwane, ukuze iinxalenye zangaphambili nangasemva zamathanga akho zidinwe.

Izixhobo ezifunekayo: Akukho zixhobo zifunekayo. I-mat yeYoga ngokuzithandela ukunciphisa ukungonwabi okubuya.

Izihlunu zasebenza: Oku kwahluka ikakhulu kujolise kwi-rectus femoris, vastus lateralis, vastus medius, kunye sartorius.

1. Qalisa tyaba emqolo kunye nemilenze yakho egobileyo kwi-90-degree angle kwaye iinyawo zibekwe zathi tyaba emhlabeni.
2. Phakamisa izithende zakho, uqhubele ubunzima bakho ezantsi kwiinzwane zakho, kwaye uphakamise inyonga zakho.
3. Ukuqinisekisa ukuba ujolise kwinxalenye engasemva yamathanga akho, khupha iinzwane zakho emhlabeni xa uqhuba.
4. Ngokunyakaza okulawulwayo, vumela isinqe sakho sibuyele ezantsi emhlabeni. Oku kugqiba ukuphindaphinda 1.
5. Yenza iiseti ezi-3 zokuphindaphinda ezili-15, okanye imijikelo emi-3 yokubamba imizuzwana engama-30.

Imilenze yebhulorho enomlenze omnye

Ukutshintsha ibhulorho glute ukuze usebenze umlenze omnye ngexesha yindlela elungileyo yokusebenza kwamandla omntu ngamnye emlenzeni ngamnye kunye nozinzo lwakho oluphambili.

Izixhobo ezifunekayo: Akukho zixhobo zifunekayo. I-mat yeYoga ngokuzithandela ukunciphisa ukungonwabi okubuya.

Izihlunu zasebenza: Kuxhomekeka kwindlela obeka ngayo iinyawo, le ntshukumo inokujolisa nakweyiphi na imisipha oyifunayo ethangeni okanye kwi-glute.

1. Qalisa tyaba emqolo kunye nemilenze yakho egobileyo kwi-90-degree angle kwaye iinyawo zibekwe zathi tyaba emhlabeni. Phakamisa umlenze omnye emhlabeni uqonde phezulu emoyeni.
2. Shayela ubunzima bakho phantsi ngomlenze phantsi.
3. Sebenza ukugcina isinqe sakho sikwere. Kuya kufuneka uve ukuba lo mahluko ukhathala ithanga lakho lonke kunye neempundu.
4. Ngokunyakaza okulawulwayo, vumela isinqe sakho sibuyele ezantsi emhlabeni. Oku kugqiba ukuphindaphinda 1.
5. Yenza iiseti ezi-3 zokuphindaphinda ezili-15, okanye imijikelo emi-3 yokubamba imizuzwana engama-30.

Yiyise kwinqanaba elilandelayo

Ungabunyusa ubunzima balo nakuphi na ukwahluka kwebhulorho egudileyo ngokubeka nje ubunzima esinqeni sakho. Oku kuyokunceda ukuba usebenze kwiglute yakho kunye namandla omsipha kunye nokuwafaka ithoni.

1. Qalisa tyaba emqolo kunye nemilenze yakho egobileyo kwi-90-degree angle kwaye iinyawo zakho zithi tyaba emhlabeni.
2. Phumla ubunzima bakho ngokuqinileyo ngokuchasene namathambo akho e-pelvic, uwubambe endaweni yawo.
3. Lungisa ubunzima kwaye uphindaphinde xa kukho imfuneko xa kunzima kakhulu ukucinezela isinqe sakho phezulu.

Izikhombisi ezikhawulezayo zazo zonke iiyunivesi zeb glute

Ukuba umtsha kwibhulorho ebukhali, Nazi ezinye izikhombisi ezongezelelweyo:

• Qala intshukumo ethe tyaba emqolo kunye nemilenze yakho egobileyo kwi-90-degree degree kunye neenyawo ezisicaba emhlabeni.
• Gcina isiseko sakho sizinzile kwaye sibandakanyekile, ngokuqinisa izihlunu zesisu.
• Qhuba ubunzima bakho phantsi kweenyawo zakho ukuze unyuse isinqe sakho.
• Ngaphezulu kwentshukumo, amagxa akho, iinyonga, kunye namadolo kufuneka abe kumgca othe tye.
• Ungabamba esi sikhundla siphezulu kangangexesha elinikiweyo, okanye unokwenza ukubuyela umva umva nokuphakamisa isinqe sakho.
• Qiniseka ukuba ugcina umqolo wakho kunye nomxholo oqinileyo kuyo yonke intshukumo.
• Gxila ekucingeni iimpundu zakho kwaye ugcine amadolo neenzwane kumgca omnye.
• Ukuba uziva ukubandezeleka kwendlela yakho, thatha ikhefu kwaye uphinde uchache ukuze uphinde ubenamandla kwaye uyenze ngokuchanekileyo.

Ukuthatha

Eyona ndlela ikhawulezayo yokufumana isithukuthezi ngesiqhelo sakho sokomelela komzimba kukwenza into enye yonke imihla.

3 Ihamba ukomeleza ubuqaqawuli

Ukongeza i-twist kwisiseko esisisiseko sokuzivocavoca njengebhulorho glute yindlela entle yokubandakanya izihlunu ezahlukeneyo kunye nokugcina ingqondo nomzimba wakho uqikelela. Unokulindela ukuziva unobuhlungu kwiindawo ezintsha emzimbeni wakho, njengoko usebenzisa izihlunu ezintsha ukwenza oku kwahluka.