Ukuqinisa ii-Hip-exercising Exercises

I-Hips enamandla ekhaya

Enye yezona ndlela ezintle zokugcina izilwanyana zakho ezinomlenze uphilile kukusebenzela ukuqinisa imisipha ejikeleze umlenze wakho nemilenze. Ukuzivocavoca koqhagamshelwano lwe-Hip kulula ukusebenza kwindlela yakho yemihla ngemihla kwaye unokungeniswa lula kwi-exercise exercise yakho.

Iinzuzo ze-Hip Ukuqinisa imiSebenzi

Umxube we-hip ubizwa ngokuba yinkunzi enkulu "ibhola kunye nentambo" ehlangeneyo ngenxa yokuba intloko ejikelezileyo yethambo lethanga lihambelana nekomityana lesifuba se-pelvis.

I-hip iqhutywe endaweni eneemigqa ezinamandla kunye nezihlunu, njenge- gluteus medius , zijikeleze idibeneyo.

I-hip iyindawo eqhelekileyo ye- osteoarthritis . Ukukunceda ukukhusela i-hip ngokubambisa "ukugqoka nokukhawulela," kubalulekile ukuqinisa imisipha eyayixhasa. Umlenze wakho uphinde ulawule isikhundla sogolo lwakho , kwaye ukuqinisa iinqumlo zakho kungaba yinto enye yeprogram yakho yokubuyisela intlungu. Umgulana wakho womzimba unokunika umyalelo wokunyusa i- hip emva kokutshintshwa kwendawo yokuqhaqha inqabana xa unesilumko se-hip labrum okanye njengenxalenye yesicwangciso sakho sokuqhayisa intlungu .

Izenzo zokuqiniswa kwe-Hip zingenziwa njengenxalenye yenkqubo yovavanyo lwekhaya. Ukuzilolonga kufuneka kube lula ukwenza kwaye akufanele kubangele ubuhlungu. Hlola kunye nogqirha wakho phambi okanye kwi-PT ngaphambi kokuba uqalise le-okanye nayiphi na inkqubo yokuqhuba umsebenzi.

4 Ukuzivocavoca ukuqinisa ii-Hips zakho

Ukuphonononga oku kusebenza ngokukhawuleza nangokulula okuza kujolisa nokuqinisa imisipha yomlenze.

Umlenze ochanekileyo uphakamise

1. Thetha ngakwesokudla sakho.
2. Phonsa umlenze wakho wokunene, uze uhlale unyawo lwakho lwesobunxele emhlabathini.
3. Nciphisa ngokukhawuleza umlenze wakho ophezulu 2 inyawo emhlabathini.
4. Yibambe imizuzwana emihlanu, kwaye ngokukhawuleza uyaphantsi umlenze.
5. Phinda kwakhona amahlanu, kwaye utshintshe imilenze.

Isometric Gluteus Medius Exercise

1. Uxoxe kwelinye icala.
2. Beka ibhande ngeenxa zombini.

1. Phakamisa umlenze wakho phezulu, ucinezele ngokubhekiselele kwibhande ngeli gama lakho.
2. Ubambe isikhundla sesibini imizuzwana.
3. Phinda kathathu.

I-Hip Flexion

1. Yima ngokuthe ngqo.
2. Phakamisa umlenze wakho ongakwesokudla phantsi; ukuguqa ukuze udale i-angle-degree engama-90 kwi-hip.
3. Yibambe imizuzwana emihlanu, kwaye ngokukhawuleza uyaphantsi umlenze.
4. Phinda kwakhona amahlanu, kwaye utshintshe imilenze.

Ididididi yoLonga

1. Yima ngokuzenzekelayo ngomqolo wakho nxamnye nodonga kunye neenyawo ububanzi begxa.
2. Ukuguqa ngokudolo ngamadolo, ukulahla umda wakho phantsi kodonga ngokubala kwamahlanu ukuya kuguqa ngamadolo kwi-angle-degree ye-45 (ungaguquli kakhulu ngaphezu kwalokhu njengoko kuya kubangela ukunyuka kwimizi emadolweni).
3. Gcina le ndawo imizuzwana emihlanu.
4. Qalisa ukulungisa amadolo akho ukuba ubale ezintlanu, udibanise udonga uze ulungele ngokugcwele ngamadolo ngokuchanekileyo.
5. Phinda kwakhona amahlanu.

Ezi zifundo zingenziwa ezintathu ukuya kwezihlanu ngeveki; qi niseka ukuba wakha ngosuku lokuphumla apha okanye apho ukuvumela ukuba izihlunu zakho zenzeke. Ukusebenza ukuqinisa amadolo akho kunye namaqhosha angenziwa kwaye uqiniseke ukuba usebenza onke amaqela emisipha emacaleni akho aphantsi. Khumbula, i-ankle yakho kunye neentsundu zamadolo kukunceda ukulawula isikhundla seenyawo zakho, njengokuba izihlunu zakho zilawula ukuma kwamadolo akho.

Bonke basebenzisana ndawonye kwichungechunge lokunyanga.

Ukuqhubela phambili kwi-Hip Exercises

Ukuphakanyiswa komlenze kunye nokuzimela kwemisipha yokunyakaza kungaphumelela ngokubeka ubunzima be-ankle kwimilenze. Qala ukukhanya kunye nokwakha kancane kancane emva kwexesha. Ingcali yakho yomzimba ingakunceda ukuba uceba isicwangciso esilungileyo kule nto.

Emva kokuba umsebenzi ulula, unokuqhubeka nokuqhubela phambili ukuqinisa ukuqeqeshwa kwe-hip . Yeka ukuba kukho nayiphi na inkathazo ebalulekileyo, kwaye khumbula ukuxoxa ngokuqala nayiphi na inkqubo entsha yokuqhuba umsebenzi kunye nodokotela wakho kuqala.

Ukusebenza ukugcina izikhwepha zakho ezinamandla zingakunceda uhlale ulinganisela, ugcine uhamba ngokuqhelekileyo, kwaye uncede ugcine iinqununu ezingenabuhlungu.

Hlola nge-yourrapist yakho yomzimba, kwaye uqalise ngokuqhaqha umlenze wokuqinisa.