Ukuzivocavoca ngeenqatha eziphilileyo

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Ukuzivocavoca ngeenqatha eziphilileyo

Ingqungquthela iyinxalenye ebalulekileyo yokunyameka emzimbeni kwaye ixanduva lwemisebenzi eminingi efana nokuhamba nokusebenza, ukuhlala nokuma, nokunyuka kwezitebhisi. Ngokugcina izikhwepha zakho zizinzile kwaye zihamba, intlungu ye-hip ingasuswa ngokukhawuleza kwaye ungabuyela kwimisebenzi eqhelekileyo.

Nazi ezinye iindlela ezisisiseko zokunceda ukugcina izikhwepha zakho ziqinile kwaye zihamba. Khumbula ukukhangela ugqirha wakho, ugqirha wempilo okanye umboneleli wezempilo ukuze uqinisekise ukuba unempilweni ngokwaneleyo yokusebenzisa.

Ezi zifundo kufuneka ziyenziwe kanye ngosuku ngalunye ukuze zigcine amandla kunye nokulungelelanisa kwezikhwebu. Xa uqeqesho luqala ukuziva lulula, unokwenza iisethi ezimbini ukuya kweesithathu zomsebenzi ngamnye ukujongana nemisipha ye-hip kunye nokuphucula ngakumbi amandla kunye nokuhamba kwamagqabi. Ungaphinda ufune ukuzama ukuqhubela phambili ukuqinisa ukunyusa.

Qiniseka ukuba ukhangele kunye nogqirha wakho ngaphambi kokuqala le, okanye nayiphi na enye, inkqubo yokusebenzisa.

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I-Hip Squeeze kwi-Groin Strenging

I-hip fqueze isenzo esilula sokwenza oko kunokufumana izihlunu zakho zokusebenza. Iimfumba zakho zogqabha zinika uzinzo oluzinzileyo ezinqeni zakho kwaye uncede ukulawula isikhundla samadolo .

Ngexa ulele emhlane wakho, gcina amabini omabili ajike kwaye abeke ibhola elincinane, umlotha, okanye ithawula ehamba phakathi kwamadolo. Nika umcamelo ululaza. Bamba imizuzwana emihlanu kwaye ukhulule. Phinda kathathu. Qiniseka ukuba umise ukusetyenziswa xa uvakalelwa intlungu ebuhlungu.

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Umlenze ochanekileyo uphakamise

Ukuphakanyiswa komlenze ochanekileyo kunokomeleza i-front of your hips and quads kwaye unokunceda ukuxhasa amadolo akho.

Xa ulele emhlane wakho, gcina umlenze owodwa ngqo kwaye idolo elilodwa ligobile. Qinisekisa i-quadriceps yakho imisipha ngaphezulu komlenze wakho ochanekileyo, uze uphakamise umlenze ochanekileyo malunga no-12 intshi. Yibambe khona imizuzwana emibili, uze uhlawule umlenze wakho. Khumbula ukugcina umlenze wakho uqonde ngokusemandleni akho. Phinda le zihlandlo ezili-10 ukuya kwezi-15.

Unokwenza umlenze wakho ochanekileyo uphakamise umz

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Umlenze osecaleni uphakamisa

Umlenze wecala uphakamisela uncedo olomeleza umsizi onobuncwane kwicala lakho. Ezi zihlunu zibalulekile ekulondolozeni i-hip ne-knee position xa uhamba kwaye uhamba.

Ulale phantsi kwelinye icala. Umlenze osondelene nomgangatho kufuneka ulungele, kwaye umlenze ophezulu kufuneka ulungele. Nciphisa ngokukhawuleza umlenze wakho ophezulu, uqiniseke ukuba ugxile ngamadolo akho kunye nezwane zakho ezibhekise phambili. Bamba imizuzwana emi-2, uze uhlawule kancane. Phinda kathathu.

Ukunyusa umlenze wokunyanzela umlenze ngokuthe tye

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I-St Rotch ye-Hip Rotch

Ukwakheka kwe-hip rotation, eyaziwa nangokuthi isalathiso sesi-4 okanye u-piriformis welula, ngumsebenzi omangalisayo wokugcina iinqumlo zakho zijikeleze ngokukhululekileyo kwiindawo zazo ezihambayo.

Nantsi indlela owelula ngayo ukujikeleza kwe-hip: Hlala phantsi uze uphendule ngqo. Unqamle umlenze omnye phezu komnye ngokubeka i-ankle yakho phezulu kwidolo (njengokungathi uwela emilenzeni xa uhleli). Bamba ngobumnene udolo lwakho emzimbeni wakho, kwaye ubambe imizuzwana emihlanu. Emva koko gxothula ngedolo lomlenze ophezulu ukusuka kuwe kude kube yinto ebonakalayo ehlathini lakho. Gcina le ndawo iminyaka emi-5, uze ukhulule ngokukhawuleza. Phinda kathathu.

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Abahambi be-Hip

I-Hip-hikers (eyaziwa nangokuthi i-pelvic drop) yimizamo emikhulu ukufumana izihlunu zakho ezinobunzima ezisebenza kwisimo sokuthwala isisindo. Ukuze wenze umsebenzi, yima ecaleni kwelinye unyawo kwisinyathelo kwaye enye ilenga. Ukuziguqa ngamadolo, nciphisa i-pelvis yakho kwelinye icala ukwenzela ukuba unyawo lwakho luye ngasentla. Amadolo onke kufuneka ahlale echanekileyo; Isiphakamiso sifanele sivela kwi-joint hip. Emva kokuba i-pelvis yakho iyancitshiswe phantsi, yiphakamisa ngokukhawuleza isithuba sokuqala. Phinda usebenze ngokuphindaphindiweyo kwezi-10.

Ngokugcina izikhwepha zakho zinamandla kwaye ziguquguquke, unokukwazi ukunqanda intlungu ye-hip kunye neengxaki ezivela kuyo. Ukuba unomvandalo we-hip, ukunyanzelisa umzimba kungundoqo ukuze kukuncedise ukunciphisa intlungu kwaye ubuyele kwimisebenzi yakho eqhelekileyo.