Ukuqhaqhaqhaqhaqhaqhaqho, ukuPhumela kweMpahla emihle, kunye nokuPhumela okuPhindayo

Ukukhusela nokulawula intlungu ephantsi, udinga ukulungelelaniswa kweplavic. Ngenxa yoko, jikela kwiimisipha zakho ze-hip! Iimisipha ze-Hip zifumaneka kulo lonke elihlangeneyo: Ngaphambili, ngaphandle, ngaphakathi nangemuva. Apha uya kuhlangabezana neendlela ezi-3 zokuqinisa imisipha yakho. Efumaneka emlenzeni wakho nangomlenze, imisipha ibambe indima ebalulekileyo ekugcineni i-back back in line.

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I-General Hamstring Ukuqinisa imiSebenzi

Enye indlela yokwenza izinto ezinqamlekileyo ziza kuthatha umtya okanye isahluko somgangatho kwaye wenze "ukusetyenziswa komhlaba". Imizekelo yalezi zivivinyo zibandakanya amabhuloho e-hip (anokuthi angabi kakhulu, ngendlela) nabanye.

Izigubungxube zi-muscle ezidibeneyo ezi-2, ezithi, njengokuba igama libonisa, kwaye lifani neentlobo ezininzi zomzimba, zithetha ukuba ziwela ngaphaya kwamaqela amabili. Ukuqhaqhaqhaqhaqhaqhaqhaqhaqa umlenze kunye nodolo. (I-muscle ene-2 ​​edibeneyo yi-quadriceps, ewela i-hip kunye namadolo. Ukwahlukana yi-quadriceps ekhoyo phambi kwetheni lakho, ngelixa i-hamstrings ikhona emva.)

Ngeenjongo zethu ekufuneni ukubuyiswa kwempilo kunye nosizi lweentlungu, sinokuxhalabela kakhulu ulwalamano lwe-hamstrings kwi-pelvis. Ukuzivocavoca umzimba ngamadolo kukuba, inxalenye enkulu, ingxoxo ehluke ngokupheleleyo.

Ngeendlela ezininzi zokuqinisa izinto, indlela engcono yokufumana inzuzo kukuba wenze umgudu ongakumbi wokugcina isalathisi sakho seplvic siwe phantsi. Oku kuzisa umnqweno wokunqongophala, ophezu kwentlaka, esondele kumqolo wethanga. Ukulinganisela phakathi kwamathambo amabini kunokukunceda ukuba udibanise i-muscle.

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Ukuqhuba i-Ball Hamstring Strengtheners

Ukutshintshwa komgangatho okanye umhlaba ngebhola yokuzivocavoca inokumngeniza ukuzinza kwakho kunye kunye nezihlunu zakho. Umjikelezo ojikelezayo, kwaye ukutyekela ukukhwela, okubanjwe ibhola yokuzilolonga kususa ukuzinza okuzuziweyo okubonelelwe xa wenza "ukusetyenziswa komhlaba". Kule meko, i-core yakho, i-pelvic kunye ne-hip muscle kufuneka ithathe kulo xanduva olubalulekileyo. Xa kufuneka uzinze (kunokuba uthembele phantsi ukuze ulungiselele yona,) unokufumanisa amandla akho, ulungelelaniso, ukuqwashisa umzimba.

Kwaye, ukutyekela kwebhola yokuqhawulwa kungasetyenziselwa ukujongana nomngeni wakho nomsebenzi omtsha ongenakwenzeka ngohlobo oluqhelekileyo "olusekelwe kumhlaba".

Kaninzi

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Iingxaki zoMelana neMigudu yeeNtshontsho kunye neMbuyiselo yakho

Ibhanti yokuchasana, eyaziwa ngokuba yi -raband, inokukunceda ukubuyisela umthombo othile kwimisipha yakho. Inika uhlobo lokuxhatshazwa okuhambayo - ophendula kwisilinganiso soxinzelelo osifaka kuso. Akunjalo kuphela, kodwa ngokukunika into yokuba uzive njengoko uhambisa umlenze wakho, ukumelana nebhanki kunika isikhokelo esithile, okanye isakhiwo. Oku kunokukunceda ukugcina izinto zibe zilungelelwaniso kangcono njengoko wenzayo.

Mhlawumbi kubaluleke ngakumbi, ibhanti yokuxhatshaza inokukunceda ukuba ungene endaweni engapheliyo yokuhamba isondo esivela emadolweni okanye enyawo (okanye zombini) kunye nokuhamba kwekhwalithi ephuma kwi-hip yakho. Ngenxa yokuba ukunyakaza kwe-hip kudla ngokubalulekileyo kwimpilo engemuva, le ndlela yokugxila ingaba neqhamo kuwe njengoko usebenzisa indlela yakho yokuphucula intlungu.