Abavuli beHip abali-13

Umxholo

• Ukusetyenziswa gwenxa nokungasebenzi
• IiHacks zokolula
• 1. Ukuma kwemigca emileyo
• 2. Ukuguqa nge-hip-flexor ukuzolula
• 3. Ukolulwa kweSpiderman
• 4. Oonokrwece
• 5. Isangqa esimi nkqo
• 6. Icala elime ecaleni
• 7. Uhleli ujikeleze inyonga yangaphakathi
• 8. Uhleli ulule ibhabhathane
• 9. I-engile ebanzi ihleli ngaphambili ukugoba
• 10. Ijuba ijonge
• 11. Supine ijuba pose
• 12. Ukuzolula amagwebu
• 13. Ukuthanjiswa kweThai
• Ukuthatha
• I-3 ye-Yoga ibanga iiHips eziqinileyo

Ukusetyenziswa gwenxa nokungasebenzi

Abantu abaninzi banamava omqolo obuqinileyo. Ingabangelwa kukusetyenziswa gwenxa okanye ukungasebenzi. Ukuba uyabaleka, ujikeleza, okanye uhlala yonke imini emsebenzini, unokuba nesinqe esiqinileyo.

Iinqe eziqinileyo zinokwenza ukuba ungakhululeki ukuhambisa imilenze yakho. Banokongeza uxinzelelo emadolweni nasemqolo ongezantsi. Oku kunokubangela iintlungu kunye nokuphazamiseka emzimbeni wakho osezantsi.

Ungavula isinqe sakho ngokwenza iintlobo ezahlukeneyo ze-hip flexor elula kunye nokuzilolonga. Oku kuya kunceda ukunciphisa uxinzelelo kunye nokomeleza izihlunu zakho zenyonga.

IiHacks zokolula

Okokuqala, iingcebiso ezimbalwa ukuze ufumane uninzi lwayo yonke intshukumo:

• Ukuzifudumeza kuqala. Hamba ujikeleze kancinci okanye uhambisa iingalo zakho ngobunono kuluhlu lwakho olupheleleyo lokuhamba. Okanye, zolula emva kweshawa eshushu.
• Bala ukuphefumla, hayi imizuzwana. Faka endaweni yokubala imizuzwana eli-15 ngokubala okuphefumla okungu-4 okanye kwesi-5 ngaphakathi nangaphandle.
• Guqula kancinane. Unokuguqula ukolula kunye nokuzilolonga ukuhamba, ibhalansi, kunye nezinye iimeko kunye nemeko. Thetha nogqirha wakho oyintloko, ugqirha wezonyango, okanye umqeqeshi oqinisekisiweyo womzimba ukukhokelwa.

Ngoku masingene kwimithambo ye-13 kunye nokuzolula ukuvula iinyonga zakho.

1. Ukuma kwemigca emileyo

Ukuma okumileyo kwemigca kusebenza okhalweni lwakho, kwi-butt, nasemathangeni. Ukuhamba okuphindaphindayo kukhupha nokuqina esinqeni.

1. Yima kunye neenyawo zakho ububanzi ububanzi. Yenza i-abs yakho kwaye unciphise amahlombe akho.
2. Nyathela unyawo lwakho lwasekunene uye phambili.
3. Nciphisa umzimba wakho de ithanga lakho lasekunene lifane nomgangatho. Yama i-shin yakho yasekunene phambili ngaphambili kwiinzwane zakho.
4. Bend phambili phambili esinqeni sakho, ugcine umqolo wakho uthe nkqo kwaye nomxholo wakho ubandakanyekile.
5. Gcina imizuzu engama-15 ukuya kwe-30. Qala ngeseti enye ye-2 ukuya kwi-4 ye-reps.
6. Cofa unyawo lwakho lwasekunene ukuze ume. Phinda ngomnye umlenze.

2. Ukuguqa nge-hip-flexor ukuzolula

Ukwahluka okulula kubude be-lunge elula, zama ukuguqa kwe-hip-flexor elula. Oku kufanelekile ukuba unemicimbi yokuhamba.

Ukuba ufuna inkxaso eyongezelelweyo, beka itawuli esongiweyo, ingubo, okanye iphedi phantsi kwedolo.

1. Guqa phantsi ngedolo lasekhohlo. Beka unyawo lwakho lwasekunene tyaba kumgangatho ophambi kwakho.
2. Bendisa idolo lasekunene ukuya kuma-90 degrees. Gcina idolo lakho phezu kweqatha lakho lasekunene.
3. Beka izandla zakho ezinqeni. Yolula umqolo wakho uze wehlise amagxa akho.
4. Ngenisa ngobunono umlenze wakho wasekunene. Yenza ingqungquthela yakho kunye nethanga lasekhohlo.
5. Gcina imizuzwana engama-30. Qala ngeseti enye yokuphindaphinda kabini ukuya ku-5.
6. Shintsha imilenze kwaye uphinde.

3. Ukolulwa kweSpiderman

Le ntshukumo yolula izihlunu esinqeni nakwimbilini yakho. Ikwasebenza kunye nomxholo wakho.Ukolula kwe-spiderman kuyafana nendawo ephantsi kunye necikilishe ebeka iyoga.

1. Qala kwindawo yokutyhala ezandleni nasezinzwaneni zakho.
2. Beka idolo lasekunene kufutshane nengqiniba yakho yasekunene.
3. Yehla isinqe sakho ezantsi. Gcina imizuzwana engama-30.
4. Buyela kwindawo yokutyhala. Phinda ngomlenze wasekhohlo.

4. Oonokrwece

Ukuzivocavoca kwe-clamshell komeleza i-hip flexors yakho. Inceda ukukhulula ukuqina ngenxa yobuthathaka kunye nokungasebenzi. Ukuzivocavoca kuhlala kusetyenziselwa iintlungu zangasemva. Iiflamshells ziya kuthi zikhuphe ubuqaqawuli bakho.

1. Lala ngecala lakho amadolo agobe kwi-angle ye-45-degree.
2. Phumla intloko yakho kwisandla sakho esezantsi, kwaye ubeke esinye isandla esinqeni.
3. Dibanisa izithende zakho ngobuqaqawuli bakho. Gcina isinqe sakho ngaphezulu kwenye.
4. Ukugcina izithende zakho kunye, phakamisa idolo lakho phezulu kangangoko ngaphandle kokuhambisa isinqe sakho. Musa ukuhambisa umlenze wakho osezantsi emgangathweni.
5. Phinda amaxesha ama-8 ukuya kwali-10. Guqula amacala kwaye uphinde.

5. Isangqa esimi nkqo

Ukolulwa kwe-squat ethe tye kunciphisa ukuqina esinqeni, kwi-groin nasemqolo. Kuyafana ne-Cat-Cow kunye neFrog Pose kwiyoga.

1. Guqa ngamadolo phantsi. Beka amadolo akho abanzi kunesinqe sakho.
2. Fakela amaqatha akho ngamadolo. Yandisa umqolo wakho.
3. Pushisa inyonga yakho ngasemva kwizithende zakho.
4. Gcina imizuzwana engama-30.

6. Icala elime ecaleni

I-angle angle esecaleni ixhaphakile kwiinkqubo zeyoga. Njengoko ulula i-glutes kunye nethanga langaphakathi, kukhulula uxinzelelo ezinqeni.

1. Beka iinyawo zakho ezi-3 okanye ezine kwiinyawo zakho ngokwahlukeneyo.
2. Jikelezisa unyawo lwakho lwasekhohlo ngaphandle uze unyawo lwasekunene luye kwiidigri ezingama-45.
3. Bendisa idolo lasekhohlo ukuya kuma-90 degrees. Phakamisa iingalo zakho ukuphakama kwamagxa.
4. Yandisa ingalo yakho yasekhohlo emgangathweni kunye nengalo yasekunene phezu kwentloko yakho.
5. Jongana nomzimba wakho phambili. Gcina i-3 ukuya kwi-5 yokuphefumla.
6. Khulula kwaye ubuyisele iingalo zakho kubude begxalaba. Yalatha iinyawo zombini phambili.
7. Phinda kwicala lasekunene.

Bukela ividiyo evela eGuerillaZen Fitness ngakumbi malunga nendlela yokuphucula ukujikeleza kwenyonga yangaphakathi.

7. Uhleli ujikeleze inyonga yangaphakathi

Ukuhlala ukujikeleza kwangaphakathi kwe-hip kuphucula ukuhamba kwe-hip kunye nobubanzi bokuhamba. Oku kunokunciphisa ukuqina kunye nokungonwabi.

Ukuba uneengxaki zamadolo, kunqande lo msebenzi. Ingabeka uxinzelelo oluninzi emadolweni.

1. Hlala phantsi. Gobisa amadolo akho.
2. Beka iinyawo zakho zibanzi kancinane kunobubanzi begxalaba.
3. Ukuzinza, beka izandla zakho phantsi emva kwakho.
4. Flex unyawo lwakho lwasekunene. Gcina umlenze wakho wasekhohlo endaweni yawo.
5. Yizisa idolo lakho lasekunene ungene phantsi. Phinda kwelinye icala.

8. Uhleli ulule ibhabhathane

Ukolulwa kwebhabhathane elihleliweyo kukuvula ihips okubandakanya amathanga akho kunye nokugcuma.

Ungakhathazeki ukuba amadolo akho akakufuphi emhlabeni. Njengokuba isinqe sakho sikhululeka, uya kuba nakho ukusithoba.

1. Hlalani phantsi kunye neenyawo kunye. Yolula umqolo wakho.
2. Beka izandla zakho phezulu kweenyawo zakho.
3. Yiya phambili esinqeni sakho. Ngobunono tyhala iingqiniba zakho emathangeni akho.
4. Gcina imizuzu engama-15 ukuya kwe-30. Phinda amaxesha ama-2 ukuya kwezi-4.

9. I-engile ebanzi ihleli ngaphambili ukugoba

Lo msebenzi ubizwa ngokuba kukuhlala isihlalo. Ikhupha uxinzelelo ezinqeni, imisipha, amathole kunye nomqolo osezantsi.

1. Hlala phantsi kunye nemilenze yakho evulekileyo ukuya kwii-90 degrees.
2. Ukuba umva wakho ujikeleza xa uhleli, phakamisa isinqe sakho kwaye uhlale kwibhloko yeyoga. Oku kuya kunceda ukwandisa umva wakho osezantsi.
3. Fikelela kwiingalo zakho ngqo phambili. Khomba iinzwane zakho eluphahleni.
4. Yiya phambili esinqeni sakho. Lungisa umva wakho kwaye ubandakanye ingqokelela yakho.
5. Gcina imizuzu engama-15 ukuya kwe-30. Phinda amaxesha ama-2 ukuya kwezi-4.

10. Ijuba ijonge

Ukwelula okunzulu, zama i-pigeon pose. Ikhulula i-hip flexors yakho, ihips zangaphandle, kunye ne-glutes. Le pose ikhupha uxinzelelo kwimisipha yakho ye-psoas, edibanisa amathanga akho kunye nomqolo osezantsi.

Ukuba unamadolo amabi, beka itawuli esongiweyo okanye ingubo phantsi kwedolo. Oku kuya kusebenza njengomqamelo.

1. Qala kuwo omane. Beka idolo lasekhohlo emva kwesihlahla sakho sasekhohlo.
2. Beka shin yakho yasekhohlo phantsi. Cothisa inyawo lakho lasekhohlo phambili.
3. Yandisa umlenze wakho wasekunene emva kwakho. Beka umphezulu weqatha lakho phantsi.
4. Ukuba iinyonga zakho azichukumisi phantsi, zibeke ngaphezulu kwebhloko yeyoga okanye umqamelo.
5. Yandisa umqolo. Phumla izandla zakho phantsi okanye ibhloko yeyoga.
6. Bamba i-5 ukuya kwi-10 yokuphefumla. Guqula amacala kwaye uphinde.

11. Supine ijuba pose

Ukuba i-pigeon pose iziva ingonwabanga, zama i-supine pigeon pose. Le nguqulo ilungile ukuba unamadolo amabi okanye isinqe esiqinileyo. Ikwabizwa ngokuba yi-pigeon pose eleleyo, ilele u-4, okanye iliso lenaliti.

Ukufumana inkxaso eyongezelelweyo, beka intloko yakho emqamelweni.

1. Lala ngomqolo. Gobisa amadolo akho.
2. Phakamisa umlenze wakho wasekhohlo. Ungalubeka unyawo lwakho lwasekhohlo eludongeni.
3. Nqumla i-shin yakho yasekunene phezu kwethanga lakho lasekhohlo.
4. Bamba ithanga lakho lasekunene malunga nokuphefumla oku-3 ukuya kwezi-5. Ukomeleza ukolula, sebenzisa ngobunono uxinzelelo.
5. Buyela kwindawo yokuqala. Guqula amacala kwaye uphinde.

12. Ukuzolula amagwebu

Iroli yegwebu inokukhulula uxinzelelo esinqeni sakho, i-quads, kunye nemilenze. Esi sixhobo sisebenzisa uxinzelelo kwimisipha kunye nezicubu ezijikelezileyo.

1. Beka ithanga lakho lasekunene kwi-roller foam.
2. Yolula umlenze wakho wasekunene emva kwakho. Bendisa idolo lasekhohlo ukuya kuma-90 degrees kwaye ulibeke ecaleni.
3. Phumla iingalo zakho phantsi phambi kwakho.
4. Cotha umzimba wakho uye phambili nasemva. Phinda uye kwelinye icala.
5. Qhubeka imizuzwana engama-20 ukuya kwengama-30. Phinda umlenze wasekhohlo.

13. Ukuthanjiswa kweThai

I-massage yaseThai yenye indlela yokukhulula izihlunu zakho. Olu hlobo lwe-massage ludibanisa i-acupressure, uxinzelelo olunzulu, kunye nentshukumo efana neyoga.

Ngexesha lokuthanjiswa kwe-Thai unokunxiba iimpahla ezikhululekileyo. Umgqirha wakho uya kusebenza ngokuqinileyo, uxinzelelo lwesigqi. Baya kuhambisa umzimba wakho kwiindawo ezandisa imisipha yakho.

Ukuthanjiswa kweThai kwenziwa kumgangatho kunye nemethi. Nangona kunjalo, ezinye iindlela zinokwenziwa kwitafile yokuthanjiswa.

Ukuthatha

Ukuzilolonga kwe-Hip flexor kunye nokuzolula kunokunciphisa uxinzelelo kwimisipha yakho ye-hip. Ukonwabela ezi zibonelelo, kubalulekile ukuzenza rhoqo. Unokuzama nokuthanjiswa kweThai.

Ukuba uphilisa ngenxa yokulimala okanye unemicimbi yokuhamba, thetha nogqirha okanye ugqirha womzimba. Banokucebisa ngezona zilungiso zilungileyo kwiimfuno zakho.

I-3 ye-Yoga ibanga iiHips eziqinileyo