Ukuzivocavoca kwe-Hip Yokwakha Amandla we-Adductor nokuvimbela ukulimala

-Delile

• Ukuzivocavoca kwe-hip kwe-6 ongakwenza ekhaya
• 1. Umlenze oseceleni uyaphakama
• 2. Amagobolondo egobolondo
• 3. Umlenze omile omile uyaphakama
• 4. Isigaxa somlenze obanzi
• 5. Lunge ophansi
• 6. Izicishamlilo
• Ungasinqanda kanjani isimo se-adductor
• Ukudla okudlela endlini

Ama-hip adductors yimisipha ethangeni lakho elingaphakathi elisekela ibhalansi nokuqondanisa. Le misipha yokuzinzisa isetshenziselwa ukukhipha okhalweni namathanga noma ukuyihambisa ngasolayini womzimba wakho.

Ukuze uthuthukise ukusebenza kwezemidlalo futhi uvimbele ukulimala, kubalulekile ukuthi uthayiphe, uqinise, futhi welule yonke imisipha yakho ye-hip, kufaka phakathi ama-adductors wakho we-hip.

Nazi izivivinyo eziyisithupha ze-hip ongazenza ekhaya ukukhulisa ukuguquguquka, ukwakha amandla, nokuvikela ukulimala. Ama-adductors yiwona ahamba phambili ekuvivinyweni ngalunye kwalokhu.

Ukuzivocavoca kwe-hip kwe-6 ongakwenza ekhaya

1. Umlenze oseceleni uyaphakama

Lokhu kuvivinya kufanelekile kuwo wonke amazinga. Isebenza okhalweni lwakho, glutes, kanye nemilenze.

Imiyalo:

1. Lala ngohlangothi lwakho lokunene uvule imilenze yakho uqonde.
2. Sebenzisa isandla sakho sokudla noma isiguqo ukuxhasa ikhanda lakho.
3. Khulisa kancane umlenze wakho wesobunxele phezulu ngangokunokwenzeka.
4. Bamba lesi sikhundla imizuzwana embalwa ngaphambi kokuba wehlise umlenze wakho phansi.
5. Yenza amasethi ama-2 kuye kwangama-3 wokuphindaphinda okungu-8 kuye kwangama-16 ohlangothini ngalunye.

2. Amagobolondo egobolondo

Lokhu kuvivinya amathanga kwangaphakathi kungenziwa ngenkathi uhleli esihlalweni. Ungakwenza lokhu ngebhande lokumelana elizungeze amathanga akho aphansi ukuze welule kangcono.

Imiyalo:

1. Lala ngakwesokunene sakho uguqe ngamadolo.
2. Kancane uvule umlenze wakho wesobunxele ngangokunokwenzeka.
3. Bamba lesi sikhundla imizuzwana embalwa bese wehlisela emuva endaweni yokuqala.
4. Yenza amasethi ama-2 kuye kwangama-3 wokuphindaphinda okungu-8 kuye kwangama-16 ohlangothini ngalunye.

3. Umlenze omile omile uyaphakama

Lokhu kuvivinya umzimba kwakha amandla nokuzivumelanisa nezimo kuma-glutes akho, ama-adductors nakuma-hamstrings. Khulisa ubunzima ngokusebenzisa izinsimbi zamaqakala noma ibhande lokumelana.

Imiyalo:

1. Yima ngonyawo lwakho lwesokudla unyawo lwakho lwesobunxele luphakanyiswe kancane.
2. Beka izandla zakho odongeni noma esihlalweni sokusekelwa bese uhlanganyela nomgogodla wakho.
3. Gcina isikalo sakho sezinqe njengoba uhlanganisa amathanga akho angaphakathi ukuphakamisa umlenze wakho wesobunxele phezulu ngangokunokwenzeka.
4. Misa isikhashana lapha imizuzwana embalwa ngaphambi kokuthi ubuyisele umlenze wakho emuva kancane.
5. Yenza amasethi ama-2 kuye kwangama-3 wokuphindaphinda okungu-8 kuye kokungu-14 ohlangothini ngalunye.

4. Isigaxa somlenze obanzi

Lezi zikwele zikhomba ama-adductors, ama-quadriceps, nama-glutes akho. Sebenzisa ibhande lokumelana elizungeze amathanga akho ukukhulisa ukumelana nokugcina umzimba wakho uqondaniswe.

Imiyalo:

1. Yima izinyawo zakho zibanzi kunezinqe zakho.
2. Nciphisa okhalo lwakho phansi ngangokunokwenzeka.
3. Misa okwesikhashana kulesi sikhundla, uthinta amathanga akho angaphakathi.
4. Buyela endaweni yokuqala.
5. Yenza amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-12.

5. Lunge ophansi

Lokhu kufaka kuhlose ama-glutes akho, ama-adductors, nemilenze. Gxila ekwandiseni umgogodla wakho ngenkathi ucwila okhalweni lwakho.

Imiyalo:

1. Kusuka endaweni yetafula yetafula, hambisa unyawo lwakho lwesokudla uye phambili ubeke i-ankle yakho ngaphansi kwedolo.
2. Yelula idolo lakho lesobunxele emuva kancane bese ucindezela ngokulinganayo ezandleni zombili.
3. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
4. Bese wenza uhlangothi oluhlukile.

6. Izicishamlilo

Nciphisa ubuhlungu emuva futhi usebenze umgogodla wakho, i-hip flexors, ne-glutes ngalokhu kuvivinya umzimba.

Imiyalo:

1. Kusuka endaweni yetafula, nikela isisindo sakho ngokulinganayo ezandleni zakho nasemadolweni angakwesokudla.
2. Khulisa kancane umlenze wakho wesobunxele emzimbeni wakho, ugcine idolo ligobile.
3. Misa isikhashana lapha ngaphambi kokubuyela endaweni yokuqala.
4. Yenza amasethi ama-2 kuye kwangama-3 wokuphindaphinda okungu-8 kuye kowe-12 ohlangothini ngalunye.

Ungasinqanda kanjani isimo se-adductor

Ukuzivocavoca nge-tight adductors okungafudunyezwanga kahle kuyimbangela ejwayelekile yokulimala kubasubathi.

Ukuvimbela ubunzima be-adductor, fudumala imizuzu engu-5 kuya kwengu-10 ngaphambi kokuba uqale ukujima kwakho. Faka ukunweba okuncane, ukugxuma kwamajack, nokuhamba ngamandla. Yakha kancane lapho uqala uhlelo olusha lokuzivocavoca bese uyeka ukwenza noma imuphi umsebenzi obangela ubuhlungu.

Ngokushesha qeda indawo ethintekile uma uzwa ubuhlungu. Ungaphinda uzihlikihle umzimba usebenzisa imisipha, uwoyela obalulekile, noma i-roller foam. Vele, ukwenza i-aphoyintimenti ne-massage yezemidlalo noma i-acupuncturist nakho kuyasiza.

Ukudla okudlela endlini

Nakekela umzimba wakho, ikakhulukazi kule ndawo ebucayi. Ungenza lezi zivivinyo ukuze wakhe amandla, uthuthukise ukuguquguquka, futhi uvikele ukulimala.

Kubaluleke kakhulu ukwenza lezi zivivinyo uma usengozini ye-adductor strain ngenxa yokulimala kwangaphambilini, ukukhathazeka kokuqondanisa, noma ukubamba iqhaza kwezemidlalo.

Khulisa kancane ukushuba kwanoma yimuphi umsebenzi omusha womzimba futhi ulalele umzimba wakho ukuze ugweme ukuzicindezela ngaphezu kwemikhawulo yakho. Khuluma nodokotela wakho uma unanoma yikuphi ukukhathazeka kwezokwelapha okudinga ukuqapha ekwenzeni lezi zivivinyo.