IiBridges ze-Hip - Utshintsho kunye nokuguqulwa kwazo zonke iiNqanaba zokuPhepha

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ISiseko seBridge Bridge

Akusiyo imfihlo ukuba ibhuloho ye-hip yinto yokuqala yokuqala i-butt, i-hamstring kunye ne-back back muscles - kunye nencoko yokulawula ubuhlungu obuhlungu obungaphantsi.

Kodwa ngaba uyayazi ngokuhlukana nale ndlela yokuyintloko yokwelapha ungayiguqula ibhuloho ye-hip ibe yimingeni ephakathi kwaye ibe yimpumelelo? Imfihlelo yokuphakanyiswa ixhomekeke ekuguquleni ifom.

Ukusebenzisa ukuguqulwa kunye nokwahlukana kunokukunceda ukuba ugqithise isithukuthezi, hlala kunye nenkqubo yokukhangela ixesha elide uze udlule ngaphaya nawuphi na uqeqesho lwentaba ongayifumana.

Oko kwathiwa, abantu abaninzi - ngakumbi abo bahlala neentlungu ezingapheliyo-basebenze kunye neenguqulelo "ezingabonakaliyo" zebhulorho ixesha elide, kunye nohlobo oluninzi oluxhasayo. Kungenxa yokuba ezi zinkulu iindlela zokuqala xa kuqaliswe inkqubo yokuqhuba umsebenzi eyenzelwe ukuphucula intlungu kunye nokuphucula ukusebenza komzimba.

Kodwa ukuba unomdla wokuhamba kunye nangona umva wakho usalimaza, unokuthabatha isiqalo sakho kubaqalayo: Ukhiye wokuphumelela ngebhuloho, okanye nayiphi na indlela yokunyamekela ngolu hlobo, ukuhlala kwindawo engenazo iintlungu. Ukuba iimpawu zivela, into engcono ukuyenza kwaye uxoxe nogqirha wakho kunye / okanye ugqirha wezinto eziphathekayo malunga neyona ndlela yokuziphatha .

Ngezantsi zimbalwa zeendlela ezininzi ezinokuthi zenzeke kwi-bridge ye-hip. Abanye bafanelekile abaqalayo kunye nabantu beentlungu, ngelixa ezinye zifanelekile nakwezo zithuba. Thetha nogqirha wakho kunye / okanye ugqirha wenyama ukuze uqiniseke ukuba ukhetha ukuhluka kunye nenqanaba elifanelekileyo lomngeni.

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Hip Bridge exhaswayo

Ngaba uqala nje kwiprogram yokuzilolonga? Ngaba unako amandla emagqabeni akho kunye ne-butt? Ngaba ufumana i-hip yangaphakathi okanye intlungu emva komhla?

Ukuba kunjalo, unokwenza ibhuloho ye-hip ifikeleleke ngakumbi ngokubeka inkxaso encinane phantsi kwe-sacrum bone yakho . Ifumaneka ngaphantsi kokuphela kwendawo yakho ye-lumbar, i-sacrum yilapho ithambo lokugqibela elisemngceleni wakho.

Ibhloko ye-yoga yenza inkxaso entle, kodwa ungasebenzisa nezandla zakho. Qinisekisa ukubeka nayiphi na ifowuni yeskxaso esisebenzisayo kwindawo efanelekileyo, ephakamileyo yamathambo akho e-hip ngasemva, nangaphantsi kwendwangu yangaphantsi ye-back curve.

Xa usesimweni, thabatha ixesha elifutshane lokuphunga iintlungu ukuphefumula nokuphumla; ke ususe inkxaso kwaye wehla.

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Uphakame kangakanani ukuba uthathe iBridge Bridge yakho?

Xa ulungele ukuhamba ukusuka kwindlela yokusebenzisa ibhuloho exhaswayo, okuyiyona yoga pose, yenza i-hip yakho iphakame kuphela njengoko ufuna ukuze ukwazi ukuziva utshintsho oluthile lwezinto. Oku kungalingana nokwelula kwimizimba yakho ye-quadriceps phambi kweemigqa kunye namathanga, okanye usebenze kwi-butt yakho kunye nentshontsho emisipha emva.

Kwaye umgaqo oqhelekileyo wokugqithisa kule nto kukuba akudingeki ukuba uqale phezulu ukuze uthole iziphumo ezilungileyo kwibhuloho yakho. Enyanisweni, inokuthi iphephile kwaye isebenze ngakumbi ukuhlala phantsi phantsi kwaye qiniseka ukuba unokwenza imithwalo e-10 ngaphandle kokuva intlungu.

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Yakha Amandla Obuthakathaka kwaye Yenza Intambo Yongqamle Ngeli Bhuloho le-Hip Bridge

Ukwelula okukhulu kwelinye icala elingadinga umsebenzi ongaphezulu kwimisipha yakho kunye nemisipha yomzimba, zama ukuxhamla iminwe yakho kunye nokudonsa izandla zakho, iingalo kwaye ngoko ke amahlombe akho aphantsi kwinqanaba leenyawo zakho.

Ngokuqinisekileyo, izandla zakho aziyi kufikelela ezinyaweni zakho, kodwa kwinkqubo yokuzama ukuzithobela khona, mhlawumbi uya kukhulula uxinzelelo lwe-muscle kumahlombe akho nasesifuba. Unokuthi ufumane ukuba i-hamstring kunye nezihlunu zakho kufuneka usebenze nzima ukuze uhlale unamaqhwenga emoyeni.

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Zama i-Hip Bridge enye enamaqhina

Xa usuwe wiz ekwenzeni ibhuloho kunye neenyawo zombini ezityalwe phantsi, uzame ngomlenze owodwa ophakanyisiweyo .

Qala ngokuzibeka kwi-bridge ye-2-footed stance. Emva kokuba izikhwepha zakho ziphakame, phakamisa umlenze omnye emoyeni.

Qinisekisa ukuba ugcine iqhosha lakho eliphakanyisiweyo ngelixa bephakanyisiwe. Le pointer ibalulekile ukuba ufuna ukuhlakulela amandla angundoqo emisipha.

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Kwizandla Zakho! Ukuchithwa kwe-Hip Extreme Extreme

Ixesha lokuba ngumngeni omkhulu - ibhuloho ye-hip-toed top.

Emva kokuba usesigxathu se-hip bridge, uphakamise izithende zakho. Uyakukuva oku kwiimathole zakho, i-butt, i-hamstrings kunye neentloko ze-pelvic. Unokuziva ululale kwiimisipha zakho ze-quadriceps ngaphambili.

Phakamisa uphinde unciphise izithende zakho ngeendlela ezili-10. Utshintsho kulolu hlobo luya kuba ukugcina izithende zakho ziphakanyisiwe ukuba zibale inani eli-10.

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I-Hip-Bhuthukile ye-Hip Bridge

Ukuba ukubethelela izandla zakho yingcezu yekhekhe (islayidi # 4), zama ukufikelela iingalo zakho kunye namahlombe ngokugqithiseleyo ngokubamba iqhosha ngalinye kunye naso (oko kukuthi, isandla esisodwa). Gcina izithende zakho zixinzezela phantsi ukuze ugcine umzimba wakho uzinzile. Oku kunokukunceda ugxininise ukwelula emahlombe akho. Kwakhona kunceda ekuxhaseni umzimba wakho xa uphezulu.

Ukuba ukuhluka okuphambili okuboniswe kule nqaku kuba lula kuwe, qwaba ukongeza izisindo zeenyawo.

Kwakhona, ungaziva ukuba kufuneka wenze yonke into echazwe ngasentla ngosuku olunye. Hlanganisa kwaye ufanise ukuhamba, kwaye qiniseka ukuba ugcine yonke into oyenzayo kwintsimi engenabala .