I-External Muscle yangaphandle isetyenziselwa ukuxhaswa kwe-Back Back Pain Relief

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Ubunzima Bakho Bokubuya Ebusuku Mhlawumbi Ubangelwa okanye Buxhaswe yi-Hip Muscle Yakho yangaphandle

Imisipha ehlala ecaleni kwenyonga, ebandakanya i- gluteus medius , i-piriformis kunye nezihlunu ze-rotator zenza igalelo elikhulu kwimpatho yakho ephantsi, kunye ne-posture yakho. Xa ezi zihlunu ziqina, njengoko zidla njalo, unokufumana ukuba kunye nentlungu ye-hip, umva wakho ophantsi usemazi-kodwa awukwazi ukuqonda isizathu.

Ngengqungquthela, izihlunu zangaphandle eziqinileyo, ezibizwa ngokuba ngabaphangi be-hip, zitsala kwi-pelvis, ziguqula isikhundla sayo; Oku, kunokutshintsha ulungelelwano lomlenze wakho.

Isibalulekileyo kukuba ungavumeli ukuba unamathele ekugqibeleni komlenze.

Indlela efanelekileyo yokujongana nentlungu ephantsi ye-back that is a cause or complicated by muscle exterior hip is to stretch the muscles mentioned above.

Ngelixa kuneendlela ezininzi zokukhupha kunye nokwelula ezi ntloko zentsimi ye-posture, into ebalulekileyo kukuba unokwenza okungenani ezinye zazo rhoqo.

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Tyalela iMiscle yakho ye-Thigh Muscle

Mhlawumbi i-stretch ye-hip yangaphandle iyona yonke into oyifunayo. Ukufuduka kwesi sihlandlo kunokuqalisa ukuba ukhulule izihlunu ze-hip abductor. Kwaye kuqhubela phambili, kusenokwenzeka ukuba ube ngumzimba osisiseko kwiindlela zakho zokugcina.

Nantsi indlela:

Uxoxe emhlane wakho kunye namadolo akho entle kunye neenyawo zakho zihlala phantsi. Gqiba idolo elilodwa emlonyeni ukuze uliphakamisele esifuba sakho; phinda le ntshukumo ngomnye umlenze. Emva kokuba imilenze yomibini iphakanyisiwe, faka i-ankle yomlenze owodwa emlenzeni kwenye, ngaphaya kwedolo.

Zama ukuguqa idolo lomlenze ukususela ekungeneni kwendlela eya kwiziko lomzimba wakho. Ngoba? Ngenxa yokuba ubeka umlenze kwindawo apho i-muscle engasayi kunzima ukuyenza.

Ukugcina idolo libhekise phambili-ngaphandle kokunyanzelisa ngokungafanelekileyo - yinto ekujoliswe ngayo ekutheni ilula.

Hlalani kwisebe malunga nemizuzwana engama-30, kwinqanaba elivakalelwa ngathi into eyenzekayo kodwa ayibuhlungu. Phinda ngaphesheya.

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Tshintsha i-Sped Twist kwi-Hip Abductor Release Move

Unokulungelelanisa ukunyuka kwempuphu ukuze uphinde unikeze amava okukhululwa okwenziwe kwi-hip yangaphandle.

Qaphela: Ukuba unengxaki emva kokubuza le ugqirha okanye umphathiswa wenyama ukuba kulungile ukujikeleza umlenze wakho ngaphambi kokuzama oku.

Qala ngokuhlala kunye nemilenze yomibini esondele ngqo phambi kwakho.

Kulungile, eqinisweni, kunconywa, ukuxhomekeka kwakhona nokuxhasa ubunzima bomzimba wakho ngokubeka izandla zakho emzantsi emva kwakho. Enye indlela yokufumana umphumo ofanayo kukukwenza ukuguqula umva wakho kumdonga.

Ngoku ukuba ukhona, yisela umlenze owodwa phezu kwethanga elichaseneyo, uze ubeke unyawo phantsi. Umlenze ophezulu / unyawo kufuneka udlule ngaphaya komlenze ongezantsi ngaphantsi kweedolo.

Ukwandisa ingalo ehlangothini olufanayo njengomlenze wakho osikiweyo, kwaye uyibeke ukuze i-press bowle ibe ngaphaya kwegolo eliguqe. I-forearm iya kufanana nomlenze ophantsi. Sebenzisa ingalo eyeluliweyo ukuchukumisa idolo kude nomgangatho womzimba wakho, ngaloo ndlela ugxininise ukujikeleza komgudu kunye nesondlo esivumelanayo.

Ukugxininisa ukukhutshwa kwe-Hip-A Tip Tip

Njengoko wenza oku, cinga ngokuphonsa umlenze wakho wehla phantsi, unomgomo wokugqibela wokuhlala kunye namathambo ehleli phantsi. Ukudibanisa ukuphosa umlenze wakho kwaye ugxothise idolo emzimbeni kunokunyusa isenzo sokukhutshwa kwe-hip.

Kanti nawe uya kuziva ululale kwindawo yakho ephantsi. Oku kubangelwa ukujikeleza okuninzi inxalenye yomsebenzi.

Hlalani kwiselula okungenani imizuzwana engama-30, ngaphandle kokuba isikhundla sizisa iintlungu. Qinisekisa ukuphinda usebenze ngaphesheya.

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Hlaziya ukuVikela kwi-Hip Abductors ngokuQinisekisa abaThengisi

Kwaye ngoku isicwangciso esithile.

Ngokuhamba kunye nokwahlukana kwe-yoga kuhamba, enye indlela yokukhulula ukuxhatshazeka okungapheliyo kwiimfele zangaphandle zangomsebenzi kukusebenza nokuqinisa amathanga angaphakathi. Le ndlela inengqiqo kuneziqhelo zangaphambili, kodwa iimbumba ezinqinileyo zangaphakathi (ezibizwa ngokuba zi-adductors) zinokubangela ukuguquguquka kwangaphandle kwe-hip.

Nantsi indlela:

Uxoxe emhlane wakho kunye namadolo akho entle kunye neenyawo zakho zihlala phantsi. Beka ibhola elincinci elincinci phakathi kwamadolo. Squeeze ukhulule. Phinda phinda malunga nama-10-15 amaxesha. Yenza ukuya kwi-3 isetha kanye okanye kabini ngosuku.