Zolula ii-7 zokuKhulula iihips eziqinileyo

Umxholo

• Zolula ukhulula isinqe esiqinileyo
• 1. Ukolula amagwebu
• 2. Ukuguqa nge-hip flexor ukuzolula
• 3. Ukunweba kwehobe
• 4. Ukolulwa kweSpiderman
• 5. Ukolulwa kwebhabhathane
• 6. tyaba tyaba tyaba
• 7. Ukuhlala phantsi
• I-3 ye-Yoga ibanga iiHips eziqinileyo
• Wazi njani ukuba isinqe sakho siqinile?
• Yintoni ebangela isinqe esiqinileyo?
• Yintoni onokuyenza ukunceda ukuthintela okanye ukunciphisa umngcipheko wehips ezixineneyo?
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kuthetha ukuthini ukuba nesinqe esixineneyo?

Imvakalelo yokuxinana kwezinqe ivela kuxinzelelo olujikeleze i-hip flexors. I-hip flexors liqela lezihlunu ezijikeleze umphezulu wamathanga adibanisa umlenze ongaphezulu esinqeni. Ezi zihlunu zikuvumela ukuba ugobe esinqeni kwaye uphakamise umlenze wakho.

Ezinye zezona ziphambili ze-hip flexors zezi:

• Iliopsoas
• i-rectus femoris
• ifensor fasciae latae
• sartorius

Uninzi lwabantu lunezinqe ezixineneyo, ezivela kubantu abachitha iiyure ezininzi ngemini behleli kwindawo yokuzivocavoca rhoqo kunye neembaleki eziqeqeshiweyo. Abanye abantu bathambekele ekuxineni kuloo ndawo yomzimba wabo, nabo. Iinqe eziqinileyo zinokukubeka emngciphekweni wokonzakala ngenxa yokunyuka kweemfuno kwizicubu ezingahambi kakuhle.

Funda ukuze ufunde ngakumbi malunga nokuqina okuqinileyo kunye nento onokuyenza ukuze upholise ezi zihlunu.

Zolula ukhulula isinqe esiqinileyo

Igwebu le-foam yolule kunye ne-hip flexor elula inganceda ukunciphisa ukuqina esinqeni.

1. Ukolula amagwebu

Ungasebenzisa i-roller roller ukukhulula isinqe esiqinileyo.

1. Lala ujonge phantsi, kunye ne-foam yakho engaphantsi kunye naphantsi ngaphantsi kwesinqe sakho sasekunene.
2. Beka umlenze wakho wasekhohlo ecaleni kwedolo eligobileyo kwi-90-degree angle.
3. Phumla iingalo zakho phantsi phambi kwakho ukuze uthathe ubunzima bomzimba wakho esinqeni sakho. Oku kuyakwenza ukolula kungabi buhlungu.
4. Yolula umlenze wasekunene ngqo emva kwakho, iinzwane zakho zijonge ngasemva kwaye umphambili wonyawo lwakho uthe tyaba emhlabeni
5. Cotha kancinci uye umva uye phambili ngaphezulu kwe-roller foam.
6. Ukolula okungaphezulu, yongeza intshukumo yecala ngecala njengoko usonga.
7. Qhubeka ukuya kwimizuzwana engama-30. Njengoko uqengqeleka, chonga nawaphi na amanqaku okubangela, okanye amanqaku azive eqinile ngakumbi okanye abuhlungu. Ungagxila kwezi ndawo malunga nemizuzwana eyi-10 yokunciphisa ukuqina.
8. Ukuphinda ngesinqe sakho sasekhohlo.

2. Ukuguqa nge-hip flexor ukuzolula

Unokwenza oku kolula imihla ngemihla ukunceda ukukhulula i-hip flexor yakho.

1. Guqa ngedolo lasekunene.
2. Beka unyawo lwakho lwasekhohlo phantsi ngedolo lasekhohlo kwi-90-degree angle
3. Qhuba umlenze wakho uye phambili. Ukugcina umva othe ngqo, yixhomekeke kwisisu sakho phambili.
4. Bamba indawo imizuzwana engama-30.
5. Phinda amaxesha ama-2 ukuya kwezi-5 ngomlenze ngamnye, uzama ukwandisa ukolula kwakho ngalo lonke ixesha.

3. Ukunweba kwehobe

Ukolula kubonakala ngokubanzi kwiinkqubo zeyoga. Ingasetyenziselwa yonke imihla ukuphucula ukuhamba kwi-hip flexor yakho.

1. Qala ezandleni nasemadolweni kwisithuba setafile.
2. Zisa idolo lakho lasekunene phambili kwaye ulibeke emva kwesihlahla sakho sasekunene.
3. Beka iqatha lakho lasekunene phambi kwesinqe sakho sasekhohlo.
4. Yolula umlenze wakho wasekhohlo ngasemva kwakho, uqiniseke ukuba idolo lakho lasekhohlo lithe tye kwaye iinzwane zakho zalatha.
5. Gcina ihips yakho isikwere.
6. Zithobe kancinci emhlabeni.
7. Hlala kule ndawo de kube yimizuzwana eli-10.
8. Khupha isikhundla ngokutyhala ezandleni zakho, uphakamise inyonga, kwaye uhambisa imilenze ubuyele kwindawo yakho yokuqala kuzo zone iine.
9. Phinda kwelinye icala.

4. Ukolulwa kweSpiderman

Ukolula kwe-spiderman kunokunceda ukufudumeza umzimba wakho ngaphambi kokuzilolonga, okanye kunokusetyenziselwa ngokwakho okanye ecaleni kolunye uguquko lwehip.

1. Qala kwindawo yokunyusa.
2. Yiya phambili ngonyawo lasekhohlo, ulizise ngaphandle kwesandla sakho sasekhohlo.
3. Yolula isinqe phambili.
4. Bamba esi sikhundla imizuzwana emibini, emva koko ubuyele ukuqala.
5. Phinda kahlanu ukugqibezela enye impendulo.
6. Phinda ngomlenze wasekunene.
7. Yenza ii-reps ezintathu ngomlenze ngamnye.

5. Ukolulwa kwebhabhathane

Oku kulula kakhulu ukuziqhelanisa emva kokuzilolonga okanye ukuba ufuna ikhefu ekuhlaleni esihlalweni.

1. Hlala phantsi kunye nemilenze yomibini ngqo phambi kwakho.
2. Zisa iinyawo zakho kunye, emva koko uhambise izithende zakho kufutshane nomzimba wakho kangangoko unakho.
3. Yama phambili ngomva othe ngqo.
4. Tyhala emathangeni akho kunye neengqiniba zakho zolule nzulu.
5. Bamba ukolula imizuzwana engama-30.

6. tyaba tyaba tyaba

Ukolula kunokunceda ukukhulula izihlunu zakho zangasemva.

1. Qala ngeengqiniba kunye namadolo akho phantsi, kwaye amadolo akho agobe kuma-90 degrees.
2. Hamba ngamadolo kude kangangoko unako kwaye wandise umqolo.
3. Yehlisa umzimba wakho ongaphezulu kwiingalo zakho njengoko uzobe unyonga umva usiya ezantsi.
4. Bamba ukuya kwimizuzwana engama-60.

7. Ukuhlala phantsi

Oku kulula ukuzama kwidesika yakho ukuba usebenza eofisini. Unokwenza oku ngelixa ubukele umabonwakude okanye ukhwele emotweni okanye kwinqwelomoya.

1. Hlala esitulweni umqolo uthe tye.
2. Beka iqatha lakho lasekunene edolweni lasekhohlo.
3. Gcwalisa i-torso yakho phambili uze uzive ulula.
4. Bamba ukuya kwimizuzwana engama-60.
5. Phinda kwelinye icala.

I-3 ye-Yoga ibanga iiHips eziqinileyo

Wazi njani ukuba isinqe sakho siqinile?

Ubuhlungu kunye nokuphazamiseka okuvela esinqeni esixineneyo kuhlala kuvakala kwindawo ephezulu yomphako. Unokufumana kwakhona iintlungu ezisezantsi zomqolo okanye iintlobo zemisipha. Iinqe eziqinileyo zihlala zikhokelela kwimicimbi esezantsi umva, emadolweni, nakumajoyina e-sacroiliac.

Indlela elula yokuvavanya ukuguquguquka kwemisipha ye-hip flexor ibizwa ngokuba luvavanyo lukaThomas:

• Thetha ngomqolo phantsi, ibhentshi, okanye enye indawo ezinzileyo, ethe tyaba.
• Yizisa zombini amadolo esifubeni sakho.
• Bamba idolo lasekunene esifubeni sakho.
• Yolula umlenze wakho wasekhohlo.
• Yehlisa umlenze wakho wasekhohlo kangangoko kunokwenzeka.
• Phinda ngomnye umlenze.

I-Flex flexors ithathwa njengexineneyo ukuba umlenze awunako ukuhla ngokupheleleyo kule ndawo ulele kuyo.

Yintoni ebangela isinqe esiqinileyo?

Ukuhlala phantsi kunokukhokelela kwi-hip flexors kunye ne-hip flexor pain. Kungenxa yokuba ukuhlala okugqithileyo kubangela ukuba izihlunu ziphumle kwaye zingasebenzi. Ziya ziba buthathaka ngokuthe ngcembe kwaye zibe mfutshane, ngamanye amaxesha zibangele imeko ebuhlungu ebizwa ngokuba kukunciphisa okuguqukayo.

Izinqe eziqinileyo nazo zinokubangelwa:

• bemi emva kwexesha elide behleli
• isinqe esikhonkxiweyo, esidala ukungalingani kolwakhiwo
• imikhwa yangemva kokuncika kwisinqe esinye okanye ukuthembela phambili esinqeni sobabini xa umile
• ukulala ubusuku bonke kwicala elinye lomzimba
• ukuba nomlenze omnye ubude kunomnye

Izinqe eziqinileyo zinokuphakama xa usenza imithambo yomzimba esezantsi, njenge squats kunye ne deadlifts.

Yintoni onokuyenza ukunceda ukuthintela okanye ukunciphisa umngcipheko wehips ezixineneyo?

Kungenzeka ukuba akunakwenzeka ukukhusela iinqumlo eziqinileyo, kodwa unokunciphisa umngcipheko weentlungu zentlungu:

• Vuka kwaye ujikeleze iyure nganye okanye xa uhlala edesikeni ixesha elide.
• Ukuzifudumeza ngokufanelekileyo phambi kwako nakuphi na ukuzilolonga.
• Yolula ekupheleni kwayo yonke imisebenzi.

Ukolula kunye nokuthambisa kunokunciphisa umngcipheko wokuqina kwemisipha kunye nentlungu.

Ukuphulula kunceda ukukhulula isinqe esiqinileyo ngoku:

• ukolula izihlunu ezingenakufikelelwa ngabaqengqeleki begwebu
• Ukophula izicwili ezibomvu
• ukwanda kokuhamba kwegazi kwizicubu
• ukukhulula ii-endorphins ukunciphisa iintlungu
• Ukuphumla kwezihlunu ngokuvelisa ubushushu kunye nokuhamba

Yise kude

I-Foam roller elula kunye ne-hip flexor elula kufuneka incede ekukhululeni izihlunu eziqinileyo zenyonga. Unyango olusuka kwezemidlalo olufanelekileyo kunye nonyango lokunyanga kwakhona lunokubonelela ngoncedo.

Jonga ugqirha wakho ukuba unentlungu engapheliyo kulo naliphi na ilungu lomzimba wakho. Banokumisela ukuba intlungu yakho sisiphumo sonyango.