Iindlela ezi-5 zokolula iGluteus Medius

Umxholo

• Ukushushubeza
• Izimvo zokuzifudumeza
• 1. Ukolula imilenze enqamlezileyo
• Iingcebiso
• Umahluko
• 2. Z-hlala
• Ingcebiso
• Umahluko
• 3. Umzobo 4 wolula
• Ingcebiso
• Umahluko
• 4. Ukuma kwicala lokuma
• 5. Massage glutes zakho
• Izibonelelo zokuqaqamba
• Ukuthatha
• I-3 ye-Yoga ibanga iiHips eziqinileyo

I-gluteus medius sisihlunu esingajongwa lula. Ukugqithisa nge-gluteus maximus muscle enkulu, i-medius yenza inxalenye ephezulu kunye necala lakho.

I-gluteus medius sisihlunu esinoxanduva lokuthimba umlenze (ukuwususa kude) emzimbeni wakho.

Ukuthatha ixesha lokolula le misipha kuza nezibonelelo ezininzi, kubandakanya nokukhulula inyonga eziqinileyo.

Iinqe eziqinileyo zinokunciphisa umda kuhambo lwakho kwaye zikhokelele kubuhlungu obungapheliyo.

Ngokusebenzisa ezi gluteus medius zolulela eziphindwe kabini njengokuvula ihips, uya kube ubonakalisa ubuqaqawuli bakho (kunye nesinqe!) Uthando oluthile.

Ukushushubeza

Kubalulekile ukufudumeza izihlunu zakho ngaphambi kokuba uzolule, ngakumbi ukuba ziqinile. Iseshoni esolulayo inokucela izihlunu zakho ezininzi, njengawo nawuphi na umthambo onamandla.

Unokufumana kulula ukuba ungene nzulu kolunye uloluko.

Izimvo zokuzifudumeza

Unokuzibandakanya kwi-cardio elula ngokuhamba okuphindaphindayo:

• ukubaleka
• ukuhamba
• oojack abaxhumayo

Olunye uluvo kukolula ngokukhawuleza emva kokuthatha ishawa eshushu okanye ibhafu.

Akukaze kube ngumbono olungileyo ukolula ngelixa izihlunu zakho "zibanda." Ngokufudumeza kuqala, kuyanceda ukuthintela ukonzakala okanye ubunzima.

1. Ukolula imilenze enqamlezileyo

Qala ngale ndlela ilula ukuze izinto zihambe. Nantsi indlela yokwenza:

1. Hlala phantsi emlenzeni onqamlezileyo, unyawo lwakho lwasekhohlo luthe tye kwithanga lasekunene. Umlenze wakho wasekunene uya kuba phambi kwesinxele sakho sasekhohlo.
2. Ngeengalo ezoluliweyo, thambekisa i-torso yakho phambili kwimilenze yakho oweleyo.
3. Bamba ukolula imizuzwana engama-30.
4. Phinda ukolula unyawo lwakho lwasekunene ulufake ethangeni lakho lasekhohlo.

Iingcebiso

Ukuba ungathanda ukujulisa ukuzolula, yehlisa umzimba wakho kwimilenze yakho nangakumbi. Ungazolula iingalo zakho kude.

Ukwenza oku kolula kube lula kancinci, musa ukwehla ukuya kuthi ga ngoku. Okanye sebenzisa ibhloko ukuze uphumle kakuhle izandla zakho.

Umahluko

Ukwelula okunzulu kwi-groin, hlala imilenze yakho kwindawo yebhabhathane.

Oku kubandakanya ukuhlala phantsi kweenyawo zakho uxinzelelekile kunye namadolo akho evulekile ngapha nangapha, kunye namathanga akho angaphandle efikelela emhlabeni.

2. Z-hlala

Ngokufana nePigeon Pose, ehlala icetyiswa ukubandakanya i-gluteus medius ekunwebeni, indawo yokuhlala yeZ ithatha ukungonwabi kwabantu abanokukufumana kwiPigeon Pose, kodwa iseyindawo evulekileyo yokuvula.

Nantsi indlela yokwenza:

1. Qala ngokuhlala kamnandi emhlabeni.
2. Yizisa idolo lasekhohlo kwindawo engama-90 phambi komzimba wakho (kangangoko umzimba wakho uvumela).
3. Yenza okufanayo ngomlenze wakho wasekunene, ngasemva komzimba wakho.
4. Unokuhlala nkqo kule ndawo okanye uncike kwi-torso yakho ngaphambili kumlenze wakho wangaphambili.
5. Bamba iposi imizuzwana engama-30, uze uphinde kwelinye icala.

Ingcebiso

Kule pose, thatha ithuba lokuphefumla kwakho ukuze ungene nzulu ekunwebeni.

Umahluko

Ukuba uziva ukhululekile ngokhetho oluphambili, unokuhlala utshintshela kwiPigeon Pose.

3. Umzobo 4 wolula

Zininzi izinto ezahluka-hlukeneyo kolu lonwabo, ezenza ukuba kube kukuhamba okugqibeleleyo kwesi sihlunu. Nantsi indlela yokwenza:

1. Qalisa ukuhlala kwindawo ethe tye kwaye ungathathi hlangothi.
2. Wela umlenze wakho wasekhohlo ngasekunene. Phumla esinye isandla emadolweni kunye nesinye eqatheni lakho.
3. Yama i-torso yakho phambili kwindawo efanelekileyo.
4. Bamba esi sikhundla ngokuphefumla ama-5.
5. Khulula umlenze wakho kwindawo yokuqala, kwaye uphinde kwelinye icala.

Ingcebiso

Khumbula ukukhulula izihlunu zakho njengoko uzolula. Usenokungazi ukuba uyabathelekisa.

Umahluko

Unokwenza lo msebenzi kwindawo ephezulu (elele phantsi). Elo iya kuba lixesha elihle lokusebenzisa umtya ejikeleze umlenze wakho ogobileyo okanye ophakanyisiweyo ukukunceda kolula.

Unokwenza ukuba kube lula ukubeka ngokubeka unyawo lwakho eludongeni. Xa usenza njalo, shimmy njengokuhamba phambili ukuya eludongeni kangangoko unako, de kube iinyonga zakho zingqamene ngqo namadolo akho.

Ukuba ufuna ukucela umngeni kwibhalansi yakho, zama ukuma. Yiza nemilenze yakho kwindawo yesi-4, uze udibanise amadolo phantsi ngokungathi uhleli kwisitulo esingabonakaliyo.

4. Ukuma kwicala lokuma

Le ntshukumo iya kolula umzimba wakho ongasentla. Nantsi indlela yokwenza:

1. Sebenzisa udonga lokulinganisa, yima ngecala lomzimba wakho eludongeni.
2. Wela umlenze wakho kude nodonga olungaphambili kolunye.
3. Beka isandla esinye eludongeni kunye nesinye esinqeni sakho. Emva koko tshekisa umzimba wakho wangasentla udongeni, uze unyuse isinqe sakho eludongeni.
4. Bamba imizuzwana engama-20 ukuya kwengama-30, uphinde uphinde kwelinye icala.

5. Massage glutes zakho

Khathalela ubuqaqawuli bakho ngokufumana i-massage okanye usebenzisa i-foam roller ukuthambisa izihlunu kule ndawo.

Ukujolisa kwi-gluteus medius yakho nge-foam roller, ujikeleze umzimba wakho ongezantsi kancinci kwicala nakwinxalenye ephezulu yeglute yakho ngelixa uhleli kwi-roller foam.

Ukuba awunayo i-roller foam, ungasebenzisa itennis okanye ibhola ye-lacrosse.

Izibonelelo zokuqaqamba

Ukuthatha ixesha lokolula i-gluteus medius kunokunceda ekunciphiseni iintlungu:

• umva ongezantsi
• isinqe
• amadolo

Xa ii-glutes zingasebenzi ngenxa yokungasebenzi ixesha elide okanye ukusebenza kakhulu, ezinye iindawo zinokuthatha umsebenzi wobukhazikhazi bokuzinzisa isinqe.

Kuba ihips ezixineneyo zinokwenza i-yoga ethile ibenzima, oku kuya kukunceda nakwindlela yakho yeyoga.

Ukuthatha

Usebenzisa ubuqaqawuli bakho kuyo yonke into entle: ukuhamba, ukubaleka, nangaphezulu. Oku kunokukhokelela ngokulula kuxinaniso lomlenze.

Ezi zolula zenza ukongeza okukhulu kuyo nayiphi na indawo epholileyo. Ukongeza ekoluleni i-gluteus medius, zikwanceda ukukhulula isinqe esiqinileyo. Oku kuphumela kuluhlu olungcono lokuhamba kwaye kunokunciphisa iintlungu ezingapheliyo zangasemva.

Inokukunceda ukwenza ukuba i-yoga ibangele lula.

Khawukhumbule nje, musa ukolula umzimba wakho ngokukhawuleza okukhulu kakhulu. Ukwenza njalo kunokukhokelela ekonzakaleni.

I-3 ye-Yoga ibanga iiHips eziqinileyo