Ukuphucula njani ukuHanjiswa kwangaphandle kweHip okwonyusa ukuhamba: Ukuzolula kunye nokuzivocavoca

Umxholo

• Imisipha yokujikeleza yangaphandle ye-Hip
• Ukuzilolonga kwangaphandle kunye nokuzolula
• Ukuzivocavoca 1: Clamshell
• Ukuzivocavoca 2: Ukulala-esiswini umlenze wangaphandle ujikeleze
• Ukuzivocavoca 3: Izinto zokucima umlilo
• Yolula 1: Umzobo 4
• Ukolula 2: Uhleli phantsi 90-90
• Ukolula i-3: Ukulala-ngomqolo ujikelezo lwangaphandle olujikeleze umtya
• Ukuhamba-hamba kwentshukumo yokujikeleza kwangaphandle
• Ndihleli phantsi ndavula isinqe
• Uhleli umzobo 4
• Umlenze ophakanyisiweyo esifubeni
• Yise kude
• I-3 ye-Yoga ibanga iiHips eziqinileyo

Ushwankathelo

Isinqe sakho sisidibanisi sebhola kunye nesokhethi esiqhotyoshelwe kwelona candelo lomlenze wakho liphezulu. Idibeneyo ye-hip ivumela umlenze ukuba ujikeleze ngaphakathi okanye ngaphandle. Ukujikeleza kwangaphandle kwe-Hip kuxa umlenze ujikeleza ngaphandle, kude nawo wonke umzimba wakho.

Wakhe wayibona imbiza iphosa ibaseball? Eli nyathelo, elibandakanya ukugcina uzinzo ngonyawo olunye ngelixa uhambisa zombini umlenze wasimahla kunye nomzimba, usebenze iirobhothi zangaphandle zokujikeleza.

Ewe kunjalo, awunyanzelekanga ukuba ube ngumdlali we-baseball ukusebenzisa iijikelezi zakho zangaphandle ze-hip mihla le. Sisebenzisa le ntshukumo kuninzi lwezenzo zemihla ngemihla, ezinje ngokunyathela ecaleni okanye ukungena okanye ukuphuma emotweni. Ngokubanzi, nanini na xa ubeka ubunzima bakho emlenzeni omnye ngelixa uhambisa umzimba wakho ongasentla, uthembele kwimisipha ye-rotator yangaphandle.

Ngaphandle kwezi zihlunu, kunokuba nzima ukugcina uzinzo ngelixa umile, uhamba, okanye wandise nayiphi na imilenze yakho kude nomzimba wakho. Ukuhlala ixesha elide kunokuba negalelo kubuthathaka kwii-rotator zangaphandle zomlenze. Ukwenzakala kunye nokuhlinzwa kotyando zezinye zezinto ezibangela ubuthathaka kwirotator zangaphandle.

Imisipha yokujikeleza yangaphandle ye-Hip

Ukujikeleza kwangaphandle kwe-Hip kusebenze iintlobo ezahlukeneyo zezihlunu kwi-pelvis yakho, ezinqeni, nasemilenzeni. Oku kubandakanya:

• ipiriformis
• igemellus iphakamileyo kwaye iphantsi
• i-obturator internus kunye nengaphandle
• i-quadratus femoris
• i-gluteus maximus, i-medius, kunye ne-minimus
• Iipsoas ezinkulu nezincinci
• isartorius

Imisipha emincinci enje nge-piriformis, igemellus kunye neqela le-obturator, kunye ne-quadratus femoris isuka kwithambo le-hip kwaye idibanise nenxalenye ephezulu ye-femur, ithambo elikhulu ethangeni lakho. Ngokudibeneyo, benza intshukumo esecaleni efunekayo yokujikeleza ujikelezo lwangaphandle kunokwenzeka.

I-gluteus maximus, umsipha omkhulu kwindawo yakho yeempuphu / ezinqeni, unika uninzi lwamandla asetyenziselwa ukujikeleza ukujikeleza kwangaphandle. Xa onke la maqela emisipha esebenza kunye, zibonelela ngokujikeleza ngokulandelelana (i-torque) kunye nozinzo.

Ukuzilolonga kwangaphandle kunye nokuzolula

Ukuzivocavoca kunokunceda ukomeleza i-rotator zangaphandle ze-hip, ukuphucula ukuzinza nokukhusela ukulimala ezinqeni, emadolweni nasezinqeni. I-rotors zangaphandle ezijikelezayo ezinokujikeleza nazo zinokunciphisa iintlungu zamadolo kunye neentlungu ezisezantsi.

Ukolula kunokunceda ekuphuculeni ukuguquguquka kwe-rotator yangaphandle kunye noluhlu lokuhamba.

Ukuzivocavoca 1: Clamshell

1. Lala ngecala lakho lasekhohlo kunye nemilenze yakho ixutywe. Bendisa amadolo akho kwi-engile emalunga nama-45 degrees. Jonga ukuba uqiniseke ukuba isinqe sakho sibekiwe ngaphezulu kwenye.
2. Sebenzisa ingalo yakho yasekhohlo ukuxhasa intloko. Sebenzisa ingalo yakho yasekunene ukuzinzisa umzimba wakho ongaphezulu ngokubeka isandla sakho sasekunene kwisinqe sakho sasekunene.
3. Ukugcina iinyawo zakho ndawonye, ​​shenxisela idolo lasekunene phezulu phezulu kangangoko unako, uvule imilenze yakho. Yenza izibilini zakho ngokungena kwiqhosha lakho lesisu. Qiniseka ukuba isinqe sakho kunye nesinqe asihambi.
4. Yima kancinci ngedolo lasekunene uphakamisa, emva koko ubuyisele umlenze wakho wasekunene kwindawo yokuqala.
5. Phinda amaxesha angama-20 ukuya kuma-30.
6. Yenza okufanayo kwicala lakho lasekunene.

Ukuzivocavoca 2: Ukulala-esiswini umlenze wangaphandle ujikeleze

1. Lala ngesisu kunye nemilenze yomibini eyandisiweyo. Beka iintende zakho phantsi phantsi kwesilevu sakho. Phumla isilevu okanye isidlele ezandleni zakho.
2. Gcina umlenze wakho wasekhohlo wandiswa. Bendisa idolo lasekunene kwi-engile engaphantsi nje kweedigri ezingama-90, uzisa umlenze kwisibilini sakho. Phumla ngaphakathi kweqatha lakho lasekunene kwithole lakho lasekhohlo.
3. Ngenisa ngobunono idolo lakho lasekunene emgangathweni. Kuya kufuneka uzive ukuba izihlunu zakho zangaphandle zenyonga ziyasebenza. Hlisa idolo lakho lasekunene emhlabeni.
4. Phinda amaxesha angama-20 ukuya kwangama-30, emva koko utshintshe imilenze.

Ukuzivocavoca 3: Izinto zokucima umlilo

1. Qalisa lo msebenzi ezandleni nasemadolweni umqolo wakho uthi nkqo. Zoba iqhosha lesisu sakho ukubandakanya izihlunu zesisu sakho.
2. Ukugcina umlenze wakho wasekunene ugobile kwii-90 degrees, phakamisa idolo lakho lasekunene uye ngasekunene nangaphezulu, kude nomzimba wakho, uvule isinqe sakho sasekunene. Bamba esi sikhundla ngokufutshane. Buyisela idolo lakho lasekunene emgangathweni.
3. Phinda le ntshukumo izihlandlo ezili-10 ukuya kwezi-20, uqinisekisa ukuba iingqiniba zakho zihlala zitshixiwe.
4. Gcwalisa inani elifanayo leempendulo kwelinye icala.

Yolula 1: Umzobo 4

1. Lala ngomqolo ngamadolo omabini agobileyo kunye neenyawo zakho ezithe tyaba emhlabeni. Phakamisa umlenze wakho wasekhohlo emzimbeni wakho, uwuphendulele ecaleni ukuze iqatha lakho lasekhohlo liphumle ethangeni lakho lasekunene.
2. Cofa izandla zakho zijikeleze nokuba umva wethanga lakho lasekunene okanye umphezulu wethole lakho lasekunene.
3. Phakamisa umlenze wakho wasekunene, usondeze umlenze wakho wasekhohlo emzimbeni wakho. Kuya kufuneka uzive ukolula kwindawo engaphandle kwethanga lakho kunye neempundu.
4. Gcina malunga nemizuzwana engama-30, uze wenze elinye icala.

Ukolula 2: Uhleli phantsi 90-90

1. Qala ukusuka kwindawo ohleli kuyo phantsi iinyawo zithe tyaba phantsi, amadolo agobile kwaye ububanzi bamagxa bodwa.
2. Ukugcina umlenze wakho wasekunene ugobile, ujikeleze uye ngasekunene ukuze umphandle walo mlenze uthinte umgangatho.
3. Lungisa indawo ukuze ithanga lakho lasekunene liqhubele phambili ukusuka emzimbeni wakho kunye nethole lakho lasekunene likwi-90-degree angle ukuya ethangeni lakho lasekunene.
4. Ukugcina umlenze wakho wasekhohlo ugobile, ujikeleze uye ngasekunene ukuze ingaphakathi lalo mlenze lichukumise umgangatho.
5. Lungisa indawo ukuze ithanga lakho lasekhohlo liqhubeke liye ekhohlo lomzimba wakho kwaye ithole lakho lasekhohlo likwinqanaba lama-90 kwinqanaba lakho lasekhohlo. Ithanga lakho lasekunene kufuneka lihambelane nethole lakho lasekhohlo. Ithole lakho lasekunene kufuneka lifane nethanga lakho lasekhohlo. Jonga le vidiyo ukuze ubone ukuba imilenze yakho ibekwe njani.
6. Gcina umqolo wakho uthe tye kwaye amathambo akho e-sitz acinezelwe emgangathweni. Emva koko bhekisa phambili, ubeke izandla zakho kumathole akho asekunene okanye kumgangatho ongaphaya kwawo.
7. Bamba malunga nemizuzwana engama-30, emva koko ukhulule kwaye wenze okufanayo kwelinye icala.

Ukolula i-3: Ukulala-ngomqolo ujikelezo lwangaphandle olujikeleze umtya

Koku kolulwa, uya kudinga umtya okanye ibhanti yokumelana.

1. Qala ngokulala ngomqolo ugobe amadolo kwaye iinyawo zakho zicabalele emhlabeni.
2. Songa umtya phakathi kwaye ubeke embindini ngeenxa zonke kwenyawo yakho yasekunene. Dlulisa umtya ojikeleze ngaphakathi kweqatha lakho kwaye uye kwinxalenye yangaphandle yomlenze wakho. Gcina zombini iziphelo zomtya ngesandla sakho sasekunene. Nayi ividiyo ebonisa indlela ekufuneka ibekwe ngayo umtya.
3. Phakamisa umlenze wakho wasekunene ngedolo eligobe kwi-angle ye-90-degree ukuze ithole lakho lifane nomhlaba. Beka isandla sakho sasekhohlo edolweni lasekunene. Yolula umlenze wakho wasekhohlo ukuze uthi nkqo kwaye uguqule unyawo lwakho lwasekhohlo.
4. Sebenzisa ibhendi yokumelana nesandla sakho sasekunene ukutsala ngobunono unyawo lwakho lwasekunene ngaphandle, ukugcina idolo lasekunene ngqo ngaphezulu kwesinqe sakho ngesandla sakho sasekhohlo. Kuya kufuneka uve ukolula esinqeni sakho sasekunene. Ukuba uziva iintlungu emadolweni asekunene nangaliphi na ixesha, yima.
5. Bamba malunga nemizuzwana engama-30, emva koko ukhulule ukolula kwaye wenze okufanayo kwicala lasekhohlo.

Ukuhamba-hamba kwentshukumo yokujikeleza kwangaphandle

Ukuhlala ixesha elide kunokukhokelela kubuthathaka kwirotator yangaphandle. Le mithambo ilandelayo inokwenziwa kwisitulo emsebenzini ukuphucula ukujikeleza kwangaphandle.

Ndihleli phantsi ndavula isinqe

Hlala kwisitulo esixhaswe ngokuthe tye kwaye imilenze yakho igobile kwi-90-degree degree kunye neenyawo zakho phantsi.

Beka izandla zakho emadolweni. Ukugcina amadolo egobile kwikona elungileyo kunye neenyawo zakho emgangathweni, shenxisa imilenze yakho kwicala elichaseneyo ukuze uvule isinqe sakho. Sebenzisa izandla zakho ukubamba ngobumnene le poso ukuya kuthi ga kwimizuzwana engama-30.

Uhleli umzobo 4

Esihlalweni, hlala ngamadolo akho kwi-engile yasekunene kunye neenyawo zakho phantsi. Phakamisa umlenze wakho wasekunene kwaye ugcine ukugoba kwi-angle ye-90-degree, phumla ngaphandle kweqatha lakho lasekunene ngaphezulu kwethanga lakho lasekhohlo.

Ukugcina umqolo wakho uthe tye, jongela phambili ukomeleza ukolula umlenze wakho wangaphandle. Bamba malunga nemizuzwana engama-30, emva koko wenze elinye icala.

Umlenze ophakanyisiweyo esifubeni

Hlala esitulweni. Gcina umlenze wakho wasekhohlo ugobile ngecala lasekunene kwaye unyawo lwakho lwasekhohlo luthe tyaba phantsi. Cofa umlenze wakho wasekunene ngezantsi kwedolo kwaye uwuphakamise usiya esiswini okanye esifubeni kwaye kancinci ngasekhohlo. Ukuba kunokwenzeka, phumla icandelo elingaphandle leqatha lakho lasekunene kufutshane nangaphandle kwethanga lakho lasekhohlo.

Bamba ubuncinci imizuzwana engama-30, emva koko wenze intshukumo efanayo kwelinye icala.

Yise kude

Imijikelezo yakho yangaphandle yehip yakho ikunceda ukuba wandise umlenze omnye kude naphakathi komzimba wakho. Ukuzivocavoca kwangaphandle kwe-Hip kunye nokuzolula kunokunceda ukuphucula ukuzinza komzimba kunye nokuthintela iintlungu kunye nokwenzakala esinqeni nasemadolweni.

I-3 ye-Yoga ibanga iiHips eziqinileyo