Ukuzivocavoca umzimba kwe-14 Ukomeleza kunye nokunyusa ukuHamba kwiiHips

Umxholo

• Zeziphi izihlunu ekufuneka ujolise kuzo?
• Ukuzivocavoca umzimba
• 1. UFrankenstein uhamba ngenyawo
• 2. Izangqa ze-Hip
• Ukuzivocavoca ngeebhendi
• 3. Ukuzivocavoca umzimba
• 4. Umsebenzi weClamshell
• Ukuzivocavoca kunye nobunzima
• 5. Ukunyuka kwangoko
• 6. Ukubulala umlenze omnye eRomania
• Ukuzivocavoca kwabadala
• 7. Ukumatsha umlenze
• 8. Umgangatho we-hip flexors
• Ukuzivocavoca kwabo bane-arthritis
• 9. I-Butterfly pose
• 10. Ukuguqa ngamadolo ukuya esifubeni
• Ukuzivocavoca kweembaleki
• 11. Idonki iyakhaba
• 12. Umlenze osecaleni uphakamisa
• Ukuzivocavoca ukukhulula iintlungu zenyonga
• 13. Ibhulorho yomlenze omnye
• 14. Ukucoca inaliti
• Ukuzivocavoca okubi kakhulu kwintlungu ye-hip
• Yise kude
• I-3 ye-Yoga ibanga iiHips eziqinileyo

Wonke umntu unokuzuza kwimeko ye-hip, nokuba awunangxaki zangoku.

Ukolula kunye nokomeleza izihlunu kule ndawo kunceda ukwakha uzinzo kunye nokuguquguquka ukuze uhambe ngokulula kwaye uphephe ukwenzakala.

Abantu abaninzi banemithambo ebuthathaka okanye engathambekiyo ngenxa yokuhlala kakhulu kunye nokuzilolonga okuncinci. Kwelinye icala lesiphelo, iimbaleki ezigqithe ekusebenziseni iinyonga zazo zinokufumana iintlungu nokwenzakala.

Ngobuninzi bemithambo yehip apha phandle, kunzima ukugqiba ukuba yeyiphi ekufaneleyo. Sikufumene ukogquma.

Nazi izinto ezili-14 zokuzilolonga ezibalaseleyo ezinokunceda wonke umntu, ukusuka kubaphakamisa iintsimbi, abakhweli, kunye neembaleki ukuya kubantu abadala kunye nabantu abaphila nesifo samathambo.

Qhubeka ufunda ukuze ufunde ukuba yeyiphi imithambo ye-hip ekufaneleyo kunye nendlela yokwenza ngayo.

Zeziphi izihlunu ekufuneka ujolise kuzo?

Ukolula nokomeleza inyonga yakho, uya kufuna ukujolisa:

• i-gluteus maximus, eyona nto iphambili kwimisipha ye-hip
• i-gluteus medius, umsipha ophambili kwicala lesinqe

Ngokufanelekileyo, uya komeleza kwaye wolule umva kunye namacala esinqe.

Uya kudinga ukunqanda ukusebenza ngaphezulu kwe-tensor fasciae latae (TFL okanye i-IT band), ethe tye phambi kwendibaniselwano ye-hip. Ukuba uyasisebenzisa gwenxa esi sihlunu, kunokubangela idolo elingafunekiyo, isinqe okanye iintlungu zangasemva.

Amadoda nabasetyhini banokujolisa kumaqela afanayo emisipha. Ngokubanzi, amadoda ahlala enezinqe eziqinileyo emva koko ngabasetyhini, nangona oku kunokwahluka. Nabani na onesinqe esixineneyo, esingaguqukiyo kufuneka aqale kancinci kwaye ngobunono, akhe kancinci kancinci.

Ukuzivocavoca umzimba

Soloko ushushubeza izihlunu ezikhulu ezijikeleze isinqe sakho ngaphambi kokuba uqalise ukuzilolonga. Oku kunyusa ukujikeleza kwakho kwaye kwenza ezi zihlunu ziguquke kwaye zikhuphe ngaphambi kokuba uye kwimithambo enamandla ngakumbi.

Nazi ezinye iindlela zokuzifudumeza onokuqala ngazo:

1. UFrankenstein uhamba ngenyawo

Ukuzivocavoca kusebenza iinqumlo zakho, i-quads kunye ne-hamstrings. Yonyusa noluhlu lokuhamba. Gcina ukuma kakuhle, kuphephe ukugoba esinqeni, kwaye wandise isantya njengoko uqhubeka.

Imiyalelo:

1. Yima iingalo zakho zandisiwe phambi kwakho, iintende zijonge phantsi.
2. Njengoko usiya phambili, jika umlenze wakho wasekunene ukuze uwolule ngokuthe ngqo, uyila i-angle ye-90-degree kunye nomzimba wakho.
3. Hlisa umlenze wakho wasekunene emgangathweni, emva koko ujikeleze umlenze wakho wasekhohlo ngendlela efanayo.
4. Qhubeka umzuzu o-1, utshintshe icala ukuba isithuba sakho silinganiselwe.

Nje ukuba uzive ukhululekile, yenza umthambo ngokufikelela ingalo yakho ngaphandle ukuze ubambe unyawo lwakho olwahlukileyo, wandise enye ingalo emva kwakho.

2. Izangqa ze-Hip

Le ntshukumo inyusa ukuguquguquka kunye nozinzo. Ukufumana inkxaso engaphezulu, sebenzisa into ezinzileyo yokuxhasa.

Imiyalelo:

1. Yima ngomlenze wakho wasekunene uphakamise umlenze wakho wasekhohlo.
2. Hambisa umlenze wakho wasekhohlo kwizangqa.
3. Yenza izangqa ezingama-20 kwicala ngalinye.
4. Emva koko yenza umlenze wasekunene.

Ukwenza lo msebenzi ube nzima ngakumbi, yandisa ubungakanani besangqa kwaye wenze iiseti ezi-2-3.

Ukuzivocavoca ngeebhendi

Uya kudinga ibhendi yokumelana nale mithambo. Sebenzisa ibhendi eshinyeneyo ukonyusa ukuxhathisa.

3. Ukuzivocavoca umzimba

Gcina izinqe zakho kunye neenzwane zijonge ngqo phambili. Yandisa ubungqongqo ngokuhlisa ibhendi ukuze ibe ngaphezulu kwamaqatha akho kwaye unciphise indawo ohleli kuyo.

Imiyalelo:

1. Yima kwindawo yesiqingatha-squat ngebhanti yokumelana ejikeleze amathanga akho asezantsi.
2. Yenza izihlunu zakho ze-hip njengoko uhamba ngokukhawuleza uthathe amanyathelo amancinci ukuya kwicala.
3. Thatha amanyathelo ayi-8 ukuya kwicala elinye.
4. Yenza icala elichaseneyo.

4. Umsebenzi weClamshell

Ukuzivocavoca kwakha amandla ezinqeni zakho, emathangeni, kunye nakwiglasi. Izinzisa izihlunu zakho zangasese kwaye inokunciphisa ukuqina kumqolo wakho osezantsi, okunceda ukuthintela ukusetyenziswa gwenxa kunye nokwenzakala. Emva kokuba ufunde kakuhle i-pose eyisiseko, khangela iinguqu ezimbalwa.

Imiyalelo:

1. Lala ngecala lakho ngamadolo agobileyo kunye nebhanti yokumelana ejikeleze amathanga akho asezantsi.
2. Jikelezisa umlenze wakho phezulu phezulu kangangoko unako, emva koko ume kancinci.
3. Ngezantsi kwindawo yokuqala.
4. Yenza iiseti ezi-1--3 zokuphindaphinda eziyi-8.

Ukuzivocavoca kunye nobunzima

5. Ukunyuka kwangoko

Ukuzivocavoca kusebenza i-glutes yakho, i-quads, kunye ne-hamstrings ngelixa uzinzisa kwaye uqinisa umxholo wakho. Nyusa amandla ngokunyusa ubunzima.

Imiyalelo:

1. Ngezandla zozibini, bamba i-dumbbell okanye ipleyiti enobunzima phambi kwesifuba sakho.
2. Yima ngebhentshi okanye ibhokisi kwicala lasekunene.
3. Gobisa idolo, ubeke unyawo lwasekunene ebhentshini.
4. Yima nkqo, ucofe unyawo lwakho lwasekhohlo ebhentshini.
5. Nciphisa kancinci unyawo lwakho lwasekhohlo umva uye ezantsi.
6. Yenza iiseti ezingama-2-3 zokuphindaphinda eziyi-8 ukuya kwamacala omabini.

6. Ukubulala umlenze omnye eRomania

Ukuphucula ibhalansi yakho, ukuhamba kwe-hip, kunye namandla angundoqo ngalo msebenzi. Ikwajolise kwimithambo yakho kunye nemisipha yakho.

Imiyalelo:

1. Yima ngonyawo lwakho lwasekunene ugobe amadolo kancinci. Bamba i-dumbbell kwisandla sakho sasekhohlo.
2. Gcina umgudu ongathathi hlangothi njengoko uhamba phambili ukuzisa i-torso yakho ehambelana nomgangatho. Phakamisa umlenze wakho wasekhohlo.
3. Buyela emva kukuma. Hlisa umlenze wakho wasekhohlo.
4. Yenza iiseti ezi-2-3 zokuphindaphinda eziyi-8 ukuya kwicala ngalinye.

Ukuzivocavoca kwabadala

Le mithambo inokunceda ukuphucula ukulingana, ukulungelelanisa, kunye neepateni zentshukumo, ukunceda ukuthintela ukuwa kunye nokwenzakala.

7. Ukumatsha umlenze

Ukuzivocavoca kwakha amandla kunye nokuguquguquka kwinqeni nasemathangeni akho.

Imiyalelo:

1. Hlala kwicala elingaphambili lesihlalo.
2. Phakamisa umlenze wakho wasekhohlo phezulu kangangoko unako, ugcine idolo ligobile.
3. Kancinci kwaye nolawulo, yehlisa unyawo lwakho.
4. Emva koko yenza icala lasekunene.
5. Olu luphindaphindo olunye.
6. Yenza iiseti ezi-2 ukuya kwezi-5 eziphindaphindwayo.

8. Umgangatho we-hip flexors

Lo msebenzi wolula i-hip flexors, amathanga kunye ne-glutes.

Imiyalelo:

1. Lala ngomqolo kwaye utsale umlenze wakho wasekunene esifubeni.
2. Cinezela umva wedolo lakho lasekhohlo emgangathweni, uziva usolula esinqeni sakho.
3. Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
4. Yenza icala ngalinye amaxesha ama-2-3.

Ukuzivocavoca kwabo bane-arthritis

Ukuba unesifo samathambo, kuyacetyiswa ukuba wolule yonke imihla, nokuba yeyokwexeshana. Ukolula yonke imihla xa unesifo samathambo kubhetele kuneseshoni ende kuphela amaxesha ambalwa ngeveki.

9. I-Butterfly pose

Lo msebenzi wolula isinqe sakho ngelixa uphucula ukujikeleza kwegazi.

Phumla amathambo akho ahleli emngxunyeni okanye ingubo esongiweyo ukuxhasa ukuthambeka kweplavic. Ukuba uziva uqinile, beka iibhloko okanye imithwalo phantsi kwamathanga akho ukuze ufumane inkxaso.

Imiyalelo:

1. Hlala uguqe ngamadolo kunye neenyawo zakho ndawonye.
2. Faka iminwe yakho phantsi kweenyawo zakho. Sebenzisa iingqiniba zakho ngokucinezela ngobunono amadolo akho phantsi.
3. Yiva ukuvulwa esinqeni sakho njengoko ukhupha uxinzelelo.
4. Emva kwemizuzwana engama-30, yandisa iingalo zakho phambi kwakho, uze ungene phambili.
5. Bamba esi sikhundla kude kube ngumzuzu omnye.

Ungalwenza nzulu ukolula ngokuzisa izithende zakho kufutshane nomzimba wakho.

10. Ukuguqa ngamadolo ukuya esifubeni

Le poso izinzisa i-pelvis yakho kwaye yolule isinqe sakho.

Phumla intloko yakho phezu komqamelo osicaba okanye ingubo esongiweyo ngenkxaso engaphezulu. Ukuba awukwazi ukufikelela kwiingalo zakho zijikeleze i-shins zakho, beka izandla zakho ngapha nangapha kwamathanga akho.

Ukuze ukhululeke ngakumbi, yenza umlenze omnye ngexesha, ugcine omnye umlenze wonyuswe ngokuthe ngqo okanye ngedolo eligobile.

Imiyalelo:

1. Thetha ngomqolo ngamadolo egobe esifubeni sakho.
2. Bopha iingalo zakho kwimilenze yakho ukuze ubambe izandla zakho, iingalo, okanye iingqiniba.
3. Ngenisa ngobumnene isilevu sakho esifubeni sakho ukuze wandise umva wentamo yakho.
4. Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
5. Yolula amaxesha ama-2-3.

Ukuzivocavoca kweembaleki

Iimbaleki zinokufumana ubhetyebhetye obuhlwempuzekileyo kunye neentlungu zenyonga ngenxa yokuhamba kakhulu kunye nokusetyenziswa gwenxa. Le mithambo inokulungisa ukungalingani ngokusolula kunye nokomeleza izihlunu eziqinileyo.

11. Idonki iyakhaba

Yenza lo msebenzi ukwenza ithoni kwaye uqinise inyonga kunye nokuqaqamba kwakho.

Imiyalelo:

1. Ukusuka kwitheyibhile yetafile, phakamisa idolo lasekunene, uligcine ligobile njengoko ukhaba phezulu.
2. Yizisa emazantsi onyawo lwakho usiya eluphahleni.
3. Buyela kwindawo yokuqala.
4. Yenza iiseti ezingama-2-3 zokuphindaphinda ezili-12 ukuya kwicala ngalinye.

12. Umlenze osecaleni uphakamisa

Lo msebenzi uqinisa ukuqaqamba kwamathanga akho. Ukwandisa ubunzima, beka ubunzima ethangeni lakho.

Imiyalelo:

1. Lala ngecala lasekunene unemilenze emile.
2. Phakamisa umlenze wakho wasekhohlo phezulu kangangoko unakho.
3. Misa apha kancinci, emva koko ubuyele kwindawo yokuqala.
4. Yenza iiseti ezi-2-3 zokuphindaphindwa ezili-12-15 kumacala omabini.

Ukuzivocavoca ukukhulula iintlungu zenyonga

13. Ibhulorho yomlenze omnye

Ukuzivocavoca kusebenza undoqo wakho, iiglute kunye nemisipha ngelixa unika isinqe sakho ukolula okuhle kunye nokukhuthaza ukuma kakuhle.

Imiyalelo:

1. Lala ngomqolo ngamadolo agobileyo kwaye iinyawo zakho ziye esinqeni sakho.
2. Cinezela iintende zakho phantsi ecaleni komzimba wakho.
3. Yandisa umlenze wakho wasekunene ukuze uthi tye.
4. Phakamisa isinqe sakho phezulu kangangoko unako.
5. Bamba esi sikhundla imizuzwana engama-30.
6. Yenza icala ngalinye amaxesha ama-2-3.

14. Ukucoca inaliti

Le pose ilula ubuqaqawuli bakho kunye nesinqe.

Imiyalelo:

1. Lala ngomqolo ngamadolo agobileyo kwaye iinyawo zakho ziye esinqeni sakho.
2. Beka iqatha lakho lasekunene emazantsi ethanga lasekhohlo.
3. Yenza iminwe yakho ijikeleze ithanga lakho okanye i-shin njengoko uzobe umlenze wakho usiya esifubeni sakho.
4. Gcina umzuzu omnye.
5. Yenza icala elichaseneyo.

Unokubonyusa ubunzima ngokulungisa umlenze wakho ongezantsi.

Ukuzivocavoca okubi kakhulu kwintlungu ye-hip

Kukho imithambo ethile ekufuneka uyiphephe ukuba uva iintlungu zenyonga. Phumla kwaye uthathe ikhefu kwimisebenzi yemihla ngemihla ebangela uxinzelelo ixesha elide kangangoko kunokwenzeka.

Ngokubanzi, imisebenzi enefuthe eliphezulu, njengokuprinta, ukutsiba, okanye ukuphakamisa iintsimbi, kufuneka yenziwe ngononophelo olukhulu. Xa uhamba kumhlaba ongalinganiyo, njengaxa unyuka uhambo, nikela ingqalelo ekhethekileyo ekuhambeni kwakho kwaye uzame ukudala uzinzo.

Ukuzivocavoca okunje nge squats, imiphunga, kunye nokunyathela kunokubeka uxinzelelo kakhulu esinqeni sakho. Yenza le mithambo ngononophelo, kwaye uyiphephe nangaluphi na uhlobo lokuqaqanjelwa.

Yenza okona kulungileyo emzimbeni wakho. Yiya kuphela kwinqanaba elifanelekileyo. Kuphephe nayiphi na intshukumo ebangela ukuba ube buhlungu.

Yise kude

Ukugcina isinqe sakho somelele kwaye sisebenza ngundoqo kuninzi lweentshukumo zakho zemihla ngemihla nezemidlalo. Yiba ngokhuseleko kwaye ungaguquguquki kwindlela yakho ukuze ukwazi ukwakha nokugcina iziphumo ekuhambeni kwexesha.

Khetha imithambo efanelekileyo kakhulu kwinqanaba lomzimba wakho kunye neenjongo kwaye uzibandakanye kwinkqubo yakho yokomelela komzimba. Thetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokwenza umthambo ukuba unayo nayiphi na inkxalabo yezempilo.

I-3 ye-Yoga ibanga iiHips eziqinileyo