Ukuzivocavoca ukuphucula ukuhamba kweBhedi

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Ukuphucula ukuhamba kweBhedi kunye neChristal Treatment Exercises

Ukukwazi ukujikeleza embhedeni kuthiwa ukuhamba kwebhedi. Ukuba unesifo okanye ukulimala kwaye unobunzima bokuhamba ngokusebenza , unokufuna unyango lomzimba ukunceda ukuphucula ukuhamba kwakho kwebhedi.

Ingcali yakho yomzimba ingasebenza nawe-kwiklinikhi, esibhedlele , okanye ekhaya-kwandisa ukuhamba kwakho kwebhedi. Unokumisela umzenzelo othe ngqo wokuncedisa indlela okwazi ngayo ukuyikhahlela, ukuqhawula, nokuhlala okanye ulala phantsi kombhede wakho.

Ukuba wena okanye umntu obathandayo unenkinga yokuhamba ebhedeni, jonga kunye nogqirha wakho ukuze uqalise unyango olufanelekileyo kuwe. Ukutyelela kwiphilisi yakho yomzimba inokuba yintoni ukuze ufunde ukuzivocavoca-njengaye kule nkqubo yesinyathelo-nge-nyathelo-ukuphucula ukuhamba kwakho kwebhedi nokubuyela kwinqanaba lomsebenzi wakho oqhelekileyo.

Ngaphambi kokuba uqalise oku, okanye nayiphi na inkqubo yovavanyo, jonga ngogqirha wakho ukuqinisekisa ukuba uqeqesho lukhuselekile ukuba wenze.

Ulungele? Masiqalise.

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Iimpawu zoKuzuzisa ukuPhucula ukuHlala kweBhedi

Isetyenziselwano se-gluiteal isenzo esilula ukwenza loo nto inokufumana izihlunu zakho zentambo esebenza emva kwexesha lokulala. Kungenziwa kwakhona emva kokuhlinzwa ukuze kugcinwe igazi elikhuselekileyo ekuthintela igazi .

Ukwenza isetyenziso sokulala, ulale emqolo wakho kwaye udibanise iintsimbi zakho, njengokungathi ubambelele. Cwina izihlunu zakho (ezibizwa ngokuba yi-gluteals okanye glutes) kwaye zibambe zifakwe emasekhondini ama-5. Hlaziya ngokukhawuleza kwaye uphinde uphinde usebenze ngokuphindaphindiweyo kwezi-10.

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Squeeze Hip

Izisipha zomzimba ezinamandla zibalulekile ekuphuculeni indlela okwazi ukuhamba ngayo ebhedini. Ukunyuswa kwe-hip kukufakela kukusebenza okukhulu kwe- isometric engakwazi ukuphucula umsebenzi wezihlunu zakho ze-groin ukukunceda ukuphucula ukuhamba kwakho kwebhedi.

Ukwenza ukukhishwa kwe-hip kufakile, fumana ibhola okanye udibanise ithayile yokuhlamba. Ulale emhlane wakho ngamadolo akhokile kunye nebhola phakathi kwabo. Qinisekisa izidumbu zakho zesisu, uze ubambe ngobumnene ibhola okanye ithawula. Yibambe iqhosha leminye imizuzwana emihlanu, uze uphumule ngokukhawuleza.

Phinda ubambe ibhola yokunyusa ibhola ngokuphindaphinda ngokuphindaphindiweyo kwe-10, uze uqhubeke nomsebenzi olandelayo wokuhamba kwebhedi.

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Ukutshintsha kweTrunk Rotation ukuphucula ukuHlola kwiBhedi

Kubalulekile ukukhupha ebhedeni kubalulekile ukukunceda ukhuphe ngokulala ukhulo. Ukuphucula ikhono lakho lokujikeleza, yenza umsebenzi ojikelezayo we-trunk. Nantsi indlela oyenza ngayo:

• Thetha emhlane wakho ngamadolo akhokile.
• Kancinci kwaye ngenyameko uguqe amadolo akho kwicala elinye.
• Qinisekisa ukuba ugcine amahlombe akho aphezu njengoko amadolo akho avuliwe.
• Buyela emadolo akho kwindawo yokuqala, uze uqhubekele kwicala eliphambene.
• Phinda ukuphindaphinda ama-10.

Ukuba uvakalelwa intlungu emva komsebenzi we-trunk ojikelezayo, yima umsebenzi kwaye ukhangele kunye nogqirha wakho.

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Umlenze ochanekileyo uphakamisa ukuphucula ukuhamba kweBhedi

Ukuphakanyiswa komlenze onqamlekileyo kunokunceda ukuphucula amandla akho emisipha ye-hip ukukunceda uhambe ebhedeni. Ukuze wenze umsebenzo, ulale emhlane wakho kunye negulo eligobileyo kwaye idolo elilodwa ngqo. Qinisekisa izihlunu phezu kwentambo yakho emlenzeni othe tye, kwaye uphakamise ngokukhawuleza umlenze wakho malunga nama-intshi ayi-12. Yibambe le ndawo imizuzwana emibini, kwaye ngokukhawuleza unciphise umlenze wakho othe ngqo.

Phinda kwakhona ukuphindaphinda kwe-10 ngomlenze ngamnye.

Ukuphakanyiswa komlenze ochanekileyo kungenziwa nzima ngakumbi ngokungongeza isisindo somlenze entanyeni yakho okanye kwesikhumba, okwandisa ukwanda. Unokwenza kwakhona umlenze ovukileyo ophakanyisiweyo kwicala lakho okanye esiswini ukuze uqinise izihlunu emva nangasecaleni sezintlu zakho. Ingcali yakho yomzimba ingakubonisa indlela yokwenza ngokufanelekileyo yonke imisebenzi yokunyusa imilenze eqondileyo.

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Bridging

Ukusetyenziswa kwebhuloho kuyindlela ephakamileyo yokuqinisa imisipha ekunceda ukuba uhlasele ebhedini. Ukwenza ibhuloho, ulale emhlane wakho kunye namadolo athelekileyo. Yenza imisipha yakho yesisu, kwaye ngokukhawuleza uphakamise izikhwebu zakho ebhedini. Qinisekisa ukugcina inqanaba lakho lepelvis njengoko uphakamisa - akukho nto.

Bamba indawo ephakanyisiweyo yebhulorho imizuzwana emibini, kwaye ngokukhawuleza uzenzele phantsi. Phinda ibhuloho ngokuphindaphinda okuphindwe kabini.

Ukuqhutyelwa kwebhedlele ukuhamba kungenziwa ezimbini ukuya kwethathu ngeentsuku, kwaye ziyakwenziwa ngokufanelekileyo kwindawo yokulala ukuze kukuncede wenze ngcono indlela onokuhamba ngayo xa ulele.

ILizwi

Ukuba unobunzima bokuhamba kwebhedi, khangela ngogqirha wakho kwaye emva koko ugqirha wakho wenyama. Uyakwazi ukufundisa ukuhamba okuhambayo okubhekiselele ekubhekiseleleni ekuncedeni ukuhamba ukuhamba ngokusebenzayo kunye nokukwazi kwakho ukuhamba ulala embhedeni.

Thatha umbhede wakho ukuhamba kwinqanaba elilandelayo nge- Advanced Advanced Strengthening Exercise Programme!