Iimpawu zeTight kunye neNdlela zoKwazisa

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Iimpawu zeTight zokuhlala

Isithethe sethu sinobubele senza imisipha emininzi ye-quadriceps. Iziqu ezingapheliyo zingadala i-pelvis phambili, kwaye, kwakhona, inokugxininisa ikhefu elisezantsi. Into encinci ye-lordosis yinto entle, kodwa xa ithe yagqithisa, iingxaki zangemva zingangena.

Izihlunu ze-quadriceps ziyiqela le-4 efumaneka ngaphambili kwethanga. Ziye zahluke ngokuthelekiswa neentlobo ezininzi ngenxa yokuba zidlula izimbini ezimbini-idolo kunye ne-hip-endaweni yodwa.

Kodwa xa sithetha ngentlungu emva, kuyimpembelelo i-quadriceps ibe ne-hip kunye ne-pelvis ebaluleke kakhulu.

I-quadriceps muscle ivela phambi kwethambo lakho le-hip, kwindawo ebizwa ngokuba yindawo engaphaya komlenze we-iliac, okanye i-ASIS, kwaye iwela idibaniselwano ye-hip endleleni yayo ekungeneni kwayo kwidolo. Imisebenzi ye-quadriceps muscle kufuneka iguqule i-hip kunye kunye ne-knee joint. Akunakwenzeka ukwenza ezi zimbini izenzo ngexesha elifanayo, nangona kunjalo.

Xa ii-quads zakho zinyanzele, zidibanisa kule ngongoma ye-ASIS, eqinisweni, idonsa isifuba sakho seplavic phambili, ibe yinto yangaphambili. Ngenxa yokuba umgudu womgudu phakathi kwamathambo amabili asempilweni (ngasemva) uqhutyelwa kunye nokuhamba phambili. Umgudu uhambelana nokuguquka kwisimo ngokugxininisa ijika eliqhelekileyo le-lordotic.

Buyela ehleli. Ukuhlala rhoqo kukubeka kwisikhundla apho ii-quadriceps zakho zisondele ukukhawulelwa. Kwaye i-quadriceps iyancipha kwaye iyanqinqa, inkulu amathuba okungaxhatshazwa kwemisipha kwiimeko zakho eziphantsi.

Uyazi Njani Xa i-Quadriceps Iyakwazi?

I-quadriceps isifo somsizi sinokungahambi. Njengomhleli wokuhlala, awukwazi ukuqaphela usuku kunye nosuku ukuphuma kwehla kuyenzeka kwi-quad yakho yokuguquguquka, nokuba kungabikho uxinzelelo kwimisipha yakho ephantsi. Enye imeko: Uzihoxise kwi-aches back and down pains you have accumulated along the way to the point where they become your "normal". Ngamanye amazwi, ufunde ukuhlala kunye nokunciphisa ubuncinane kwaye ubuncinane ezinye iintlungu - emva kokuba zonke ii-quads zakho ziqinile.

Nangona uvavanyo oluthengiweyo ngumgqirha onikwe ilayisenisi kunye / okanye umphathiswa wezinto eziphathekayo mhlawumbi unendlela echanekileyo kunye neyona nzulu yokuqinisekisa ukuba imisipha yakho i-tight quadriceps ingakanani, kukho into elula, kwaye inxalenye enkulu, njengendlela efanelekileyo yokwenza imfuno yakho ikhefu rhoqo. Ufake isandla sakho se-hip kwilula kwaye uqaphele indlela esiva ngayo. Slayida kwiindlela ezimbalwa zokufeza le nto.

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I-Hips Phambili

Zama ukuma uphakamise iinqununu zakho phambili. (Gxuma kumathambo akho ahleliyo ukuze ujolise indawo echanekileyo.) Unokuhamba phambili kangakanani na kwaye uvakalelwa njani? Ukuba ubona intlungu kunye / okanye umda, unokuba ne-quadriceps eqinile.

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I-Lunge Exercise njenge-Quad Muscle Voltage Assessment

Umzimba wesilwanyana unokuba luncedo olukhulu lokuhlola ukuxhatshazwa kwezinto, ngaphandle nje kokuba ukhuselekile kwaye ungenakho intlungu yokukwazi ukuthatha isikhundla sendawo apho umlenze omnye uphambili (kwaye ugobile) phambi komnye, kwaye umlenze ongemuva uphawule. Qaphela, le yindlela yoga eyaziwa njengeMfazwe I.

Enoba ngethuba le-yoga okanye u-ole exercise, once in position position, zibuze: Yintoni le into efana nayo phambi komlenze womlenze ongemuva? Ukuba le ndawo ithetha nawe, unokucinga ukuba ukongeza i-quad elandelelanayo kwindlela yakho yemihla ngemihla.

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I-Camel Post kunye neQuad Stability

Elinye i-yoga echazayo i-muscle ye-quadriceps iyinkamela. Ngenkamela, uqala kwindawo eguqa. Ngokuxhomekeke kwinqanaba lakho lokukwazi (kunye nokuguquguquka), uphinde uhlawule, unomgomo wokugqibela wokubamba amaqatha akho emva kwakho ngezandla zakho. Ngaphambi kokuba uzame oku, nceda ubone ikamela elichazayo ngezantsi.

Inkamela ibeka i-quad kwi-hip elula kakhulu xa ungasetyenziswa kuyo. Ngoko ukuba awukwazi ukufikelela kuyo yonke indlela okanye kufuneka uvuselele okanye uguqule iimeko ezininzi ukwenzela ukunyamezela intlungu, amathuba okuba i-quadriceps yakho iqinile. Ngendlela, ukuba ufumane i-quad elula kule ndawo, yenza umnqweno we-pelvis yakho phambili, ebhekise eludongeni phambi kwakho. Yikes!

Iingqungquthela zeCamel Pose

• Qinisekisa ukuguqula i-pose ukuze ubeke iinto zonke ezibuhlungu zentsimbi okanye intamo onakho.
• Ukutshintsha kukho apho unokufikelela khona emva kwakho kwaye uthinte udonga, ukuba unzima, nje ungena kwi-yoga, okanye uneminye imiqathango yokunciphisa.
• Kukho umyalelo othile kunye neendlela zokungena ngokukhuselekileyo nangaphandle kwekamela. Kungcono ukusebenza kunye nomfundisi oqinisekisiweyo, onolwazi, ngakumbi xa uqala kuqala, okanye ukuba unemiba elandelayo.
• Jonga i-Yoga Expert Ann Pizer's Instructions kwiCamel Pose.