Yomeleza kwaye wolule: Ukuzivocavoca kweHip Flexor

Umxholo

• I-Hip flexor yolula
• Uhleli ulele ibhabhathane
• Ijuba pose
• Iibhulorho
• Ukuzivocavoca umzimba
• Imilenze
• Abagibeli beentaba ezisemgangathweni
• Izikwere zeskaterati
• Umlenze othe tye uphakama
• I-Wall psoas ibambe
• Ukuhamba kwe-Hip
• Ukuthatha
• I-3 ye-Yoga ibanga iiHips eziqinileyo

Ukuzilolonga kweHip flexor

Ngelixa ayinguye wonke umntu onokuthi abe nehips agile njengo-Shakira, sonke sinokuzuza ekomelezeni izihlunu ezixhasa le ndibano yebhola kunye nesokethi. Iinqe zethu azixanduva kuphela kwimidaniso yokugungqa okushukumisayo ukuba sigqabhuke ngamanye amaxesha, kodwa zikwayindawo ebalulekileyo kwiimbaleki, iibhayisekile, kunye nabangathandiyo ngokufanayo.

Ukuhlala ixesha elininzi losuku-into phantse sonke sinetyala- inegalelo ekuqineni kwe-hip flexors. Ukuqina kwe-hip flexors kunokubangela iintlungu ezisezantsi, iintlungu zenyonga kunye nokwenzakala.

Kwaye iingxaki zenyonga aziyeki apho. Ngokutsho kweAmerican Academy of Orthopedic Surgeons, ukutshintshwa kwe-hip kuyanda eUnited States. Baphakama phakathi kwabantu abadala kwinqanaba eliphakathi.

Ukuqinisekisa ukuba awuyi kuzifumana uphazamisa umzimba wakho ngelixa ushukuma-okanye uhamba nje kwisitrato-nazi iindlela ezisithoba zokuzilolonga ukuze ugcine indawo yakho yomqolo yomelele kwaye iguquguquke.

I-Hip flexor yolula

Zama oku kolula ukukhulula i-hip flexors kunye namalungu akho.

Uhleli ulele ibhabhathane

Le ntshukumo ilula iya kuwolula amathanga akho angaphakathi, iinyonga kunye nomqolo osezantsi. Kwaye ungayenza uhleli phantsi!

1. Hlala phantsi ngomqolo wakho ngqo kwaye ungabandakanyeki.
2. Zityhalele phantsi iinyawo zakho phambi kwakho. Vumela amadolo akho aguqe emacaleni.
3. Njengoko utsala izithende zakho zisiza kuwe, phucula amadolo akho kwaye uzivumele ukuba zisondele kufutshane nomgangatho.
4. Thatha umoya omninzi, kwaye ubambe le poso imizuzwana eli-10 ukuya kwengama-30.

Ijuba pose

Le poso ithandwayo yeyoga kukuhamba phambili. Yenze kuphela ukuba uziva ukhululekile ukwenza njalo. Zive ukhululekile ukuguqula ubume.

1. Qala kwindawo yeplanga.
2. Phakamisa unyawo lwakho lwasekhohlo emgangathweni uze ulutyibilikise phambili ukuze idolo lakho libe semhlabeni ecaleni kwesandla sakho sasekhohlo, kwaye unyawo lwakho lukufutshane nesandla sakho sasekunene. Ngokuchanekileyo apho idolo kunye neenzwane zakho ziyawa ziya kuxhomekeka kubhetyebhetye bakho.
3. Slayida umlenze wakho wasekunene umva kangangoko unako ngelixa ugcina isinqe sakho esinqeni kwaye uzithobe emgangathweni uye kwizingqiniba zakho, uzise umzimba wakho ongaphezulu ezantsi kangangoko kunokwenzeka.
4. Bamba ukuzolula ngaphandle kokuvumela isifuba sakho siwe. Nje ukuba uziva ngathi uzolulile, tshintsha amacala.

Iibhulorho

Kuyamangalisa into onokuyenza xa ulele phantsi. Njengale Bridge Bridge!

1. Lala ngomqolo iingalo zakho zisemacaleni, iinyawo emgangathweni, uguqe ngamadolo. Zama ukubeka iinyawo zakho ukuze iminwe yakho ichukumise izithende zakho.
2. Cinezela kwizithende zakho, kwaye uphakamise isinqe sakho emgangathweni uye kufutshane nesilingi ngelixa ucofa ubuqaqawuli bakho. Zama ukuba shimmy amagxa akho asondele kunye phantsi komzimba wakho kangangoko.
3. Bamba indawo okwemizuzwana embalwa ngaphambi kokuba ubuyele kwindawo yokuqala, emva koko uphinde amatyeli aliqela. Musa ukulibala ukuphefumla!

Ukuzivocavoca umzimba

Zama le mithambo ukomeleza i-hip flexors zakho.

Imilenze

1. Ukusuka kwindawo yokuma, jonga ngqo phambili kwaye uthathe inyathelo lesisa ukuya phambili ngonyawo lwakho lwasekunene.
2. Gobela idolo eloluliweyo kwaye uthumele ubunzima bakho kulo mlenze wokuqala wasekunene. Qhubeka nokuzithoba kancinci kwi-lunge de idolo lakho lasekhohlo libaleke ngaphezulu, okanye uncamise kancinci umhlaba. Idolo lakho lasekunene kufuneka libe ngaphezulu ngqo kweqatha lakho lasekunene.
3. Buyela umva kwindawo yokuma. Phinda ubume ngomlenze wakho wasekhohlo.

Abagibeli beentaba ezisemgangathweni

Thatha ezinye iidiski ezityibilikayo, iipleyiti zamaphepha, okanye iitawuli zesandla- ngokusisiseko, nayiphi na into esilayidayo. Zilungiselele ukunyuka!

1. Zibeke kumgangatho wokhuni okanye kwenye indawo egudileyo.
2. Beka izilayidi zakho phantsi kweebhola zeenyawo zakho ngelixa ukwisimo se-pushup.
3. Tsala umlenze wakho wasekunene ubheke esifubeni, utshintshana nomlenze wakho wasekhohlo njengokuba ubuya kuthi unyuke intaba.
4. Yiya kancinci kancinci ekuqaleni, emva koko uthathe isantya.

Izikwere zeskaterati

Le ntshukumo iyafana neesikwati eziqhelekileyo, ezine-tweak ezijolise ngqo esinqeni sakho.

1. Goba ukusuka emadolweni nasezinqeni, ukwehlisa i-butt yakho emhlabeni ngelixa ugcina umqolo wakho uthe tye kwaye isifuba siphakamisiwe.
2. Emva kwesikwere ngasinye, tshintsha ubunzima bakho nokuba ubusekunene okanye umlenze wasekhohlo ngelixa uphakamisa umlenze ochaseneyo uye kwicala lakho iinzwane zakho zalatha ngaphambili.
3. Enye imilenze ngalo lonke ixesha.
4. Lala ngomqolo iintende zakho zisecaleni kwakho. Tshintshanani ukwandisa umlenze ngamnye phezulu nasezantsi malunga nemizuzwana emi-2.
5. Gcina umlenze wakho kwi-angle engama-45. Umlenze wakho ochaseneyo kufuneka ugobe emadolweni unyawo lwakho lutyalwe emgangathweni, ngelixa unyawo lwakho oluphakanyisiweyo kufuneka lugcine uzwane lubhekise esibhakabhakeni.
6. Tshintsha imilenze, uze uphinde izihlandlo ezili-10 kumlenze ngamnye.

Umlenze othe tye uphakama

I-Wall psoas ibambe

Le ntshukumo yomeleza i-hip flexor muscle yakho eyaziwa ngokuba yi-psoas, enokunyusa ubude bomgama kunye nokunciphisa ukwenzakala. Imeko yokuphumelela!

1. Ukusuka kwindawo emi kuyo, jika idolo lasekunene kwaye uphakamise umlenze wakho wasezulwini.
2. Ibhalansi kunyawo lwakho lwasekhohlo ngelixa ugcina idolo lasekunene kunye nethanga kwinqanaba le-hip malunga nemizuzwana engama-30.
3. Yinciphise kancinci, uphinde uphinda ngomlenze wakho wasekhohlo.

Ukuhamba kwe-Hip

1. Ngelixa ulele ngomqolo imilenze ithe nkqo, ithe tyaba emhlabeni, kancinci thatha idolo (elinye ngexesha) usiya esifubeni sakho.
2. Yitsale kufutshane nesifuba sakho ngaphandle kokuziva ungonwabanga.
3. Buyela kwindawo yokuqala, kwaye uphinde kumlenze wakho ochaseneyo.

Ukuthatha

Ngoku ukuba uxhobile ngezi ntshukumo zolulelayo nokomeleza, ziqhelise rhoqo. Khumbula, ukomelela kwe-hip flexors yakho, lelona thuba libhetele lokuzigcina zingenzakali kwaye zingabikho kwitafile yokusebenza!

I-3 ye-Yoga ibanga iiHips eziqinileyo