Ungakwenza Kanjani Ukwahlukahluka Oku-5 Kokuzivocavoca Kwe-Glute Bridge

-Delile

• Imilenze ikhombe ngaphandle
• Imilenze ikhombe phambili
• Cindezela ngezithende
• Cindezela ngezinzwane
• Ibhuloho lomlenze owodwa
• Yiyise ezingeni elilandelayo
• Izikhombisi ezisheshayo zazo zonke izinhlobo zokuhluka kwebhuloho
• Ukuthatha
• I-3 Ishukumisela Ukuqinisa Ukukhanya

Ukuzivocavoca kwe-glute bridge ukuzivocavoca okuhlukahlukene, okuyinselele futhi okusebenzayo. Kuyisengezo esihle kakhulu kunoma iyiphi inqubo yokuzivocavoca, kungakhathalekile ukuthi uneminyaka emingaki noma izinga lokuqina. Lokhu kuhamba kokuzivocavoca kuhlose emuva kwemilenze yakho, noma uchungechunge lwangemuva. Abahambisi abaphambili kuketanga lakho langemuva bafaka imisipha kanye nama-glutes akho.

Le misipha enamandla iwela ngemuva kwakho futhi inesibopho sokukhiqiza iningi lamandla akhiqizwa umzimba wakho ophansi. Ngoba zinamandla amakhulu, zidinga amandla amaningi ukuze zisebenze. Ngamanye amagama, ushisa umthamo osindayo wama-calories lapho uwafaka kuma-aerobic umzimba njengokugijima nokuhamba ngebhayisikili. Lokhu kungakhanga kulabo abafisa ukufeza izinhloso zokuqina njengokuthola amandla, ukuncipha, noma ukunciphisa umzimba.

Ukuqinisa uchungechunge lwakho lwangemuva kudlala indima ekwandiseni amandla akho aphansi emuva nokuqina komgogodla. Lapho wenza kahle ngefomu elihle, ibhuloho le-glute lingasiza ekuthuthukiseni ubungqabavu bemisipha ezungeze ikholomu yakho yomgogodla, okuthuthukisa ukuma kwakho.

Lokhu kuhamba akudingi mishini nendawo encane kakhulu. Konke okudingayo isikhala sokulala phansi. Futhi ukunyakaza okunomthelela ophansi, okwenza kube kuhle kulabo abanokungaphatheki kwamadolo noma okhalweni.

Imilenze ikhombe ngaphandle

Lokhu kwehluka kwebhuloho lendabuko kuyindlela enhle yokukhomba ngaphandle kwamathanga akho nama-glutes.

Izinsiza kusebenza ziyadingeka: Ayikho imishini edingekayo. I-Yoga mat ngokuzithandela ukunciphisa ukungakhululeki emuva.

Imisipha yasebenza: Lokhu kwehlukahluka kuhlose kakhulu i-iliotibial tract yakho ne-vastus lateralis.

1. Qala phansi emhlane wakho imilenze yakho igobile nge-90 degree degree nezinyawo zibekwe phansi emhlabathini.
2. Qiniseka ukuthi izinzwane zakho ziphendulwe zaba ngaphandle kuma-engeli angama-45-degree futhi amadolo akho abheke ohlangothini olufanayo nezinzwane zakho.
3. Shayela phansi ngezinyawo zakho bese uphonsa okhalweni lwakho phezulu. Kufanele uzwe lokhu kwehlukahluka kukhathaza ingxenye engaphandle yamathanga akho.
4. Qiniseka ukuthi ugcina amadolo akho phezu kwezinzwani zakho kulo lonke ukunyakaza. Ungazivumeli ziqhubekele phambili ngaphezu kwezinzwani.
5. Ngokunyakaza okulawulwayo, vumela okhalweni lwakho lushone phansi phansi phansi. Lokhu kuqeda ukuphindaphinda okungu-1.
6. Yenza amasethi ama-3 wokuphindaphinda okungu-15, noma imizuliswano emi-3 yokubamba kwemizuzwana engama-30.

Imilenze ikhombe phambili

Ukukhomba imilenze yakho phambili ngqo nokugcina amadolo akho esondelene kusiza ukukhomba ngaphakathi kwamathanga akho kanye nemisipha ye-glute eceleni kwe-midline yakho.

Izinsiza kusebenza ziyadingeka: Ayikho imishini edingekayo. I-Yoga mat ngokuzithandela ukunciphisa ukungakhululeki emuva.

Imisipha yasebenza: Lokhu kwehluka kukhomba i-adductor longus yakho, i-gracilis, i-adductor magnus, ne-sartorius.

1. Qala phansi emhlane wakho imilenze yakho igobile nge-90 degree degree nezinyawo zibekwe phansi emhlabathini.
2. Qiniseka ukuthi izinzwane zakho zikhombe phambili ngqo futhi amathanga akho ayalingana.
3. Shayela phansi ngezinyawo zakho bese uphonsa okhalweni lwakho phezulu. Kufanele uzwe lokhu kuhluka kukhathaza ingaphakathi lamathanga akho.
4. Qiniseka ukuthi ugcina amadolo akho phezu kwezinzwani zakho kulo lonke ukunyakaza.
5. Ngokunyakaza okulawulwayo, vumela okhalweni lwakho lushone phansi phansi lubheke phansi. Lokhu kuqeda ukuphindaphinda okungu-1.
6. Yenza amasethi ama-3 wokuphindaphinda okungu-15, noma imizuliswano emi-3 yokubamba kwemizuzwana engama-30.

Cindezela ngezithende

Ukugxila ekucindezeleni izithende zakho njengoba uphakamisa izinkalo zakho kuzohlukanisa imisipha yakho ebabazekayo nemisipha yemisipha kakhulu, uma kuqhathaniswa nokucindezela phansi ezinzwaneni zakho.

Izinsiza kusebenza ziyadingeka: Ayikho imishini edingekayo. I-Yoga mat yokuzikhethela ukunciphisa ukungakhululeki emuva.

Imisipha yasebenza: Lokhu kwehlukahluka kuhlose kakhulu ama-biceps femoris, semitendinosis, gracilis, gluteus maximus, ne-gluteus medius.

1. Qala phansi emhlane wakho imilenze yakho igobile nge-90 degree degree nezinyawo zibekwe phansi emhlabathini.
2. Shayela isisindo sakho phansi ngokusebenzisa izithende zakho futhi uphakamise okhalweni lwakho.
3. Kufanele uzwe lokhu kwehluka kukhathala ngemuva kwemilenze yakho kanye ne-glutes.
4. Ukuze uqiniseke ukuthi ubhekise engxenyeni engemuva yamathanga akho, khipha izinzwani zakho phansi njengoba ushayela phezulu.
5. Ngokunyakaza okulawulwayo, vumela okhalweni lwakho lushone phansi phansi phansi. Lokhu kuqeda ukuphindaphinda okungu-1.
6. Yenza amasethi ama-3 wokuphindaphinda okungu-15, noma imizuliswano emi-3 yokubamba kwemizuzwana engama-30.

Cindezela ngezinzwane

Ukushayela isisindo sakho phansi ngokusebenzisa izinzwane zakho kuzophoqa imisipha yakho ye-quadricep ukwenza umsebenzi omningi. Kungumqondo omuhle ukushintsha isisindo sakho ngokusebenzisa izithende nezinzwane zakho, ukuze izingxenye zangaphambili nangasemuva zamathanga akho zikhathale.

Izinsiza kusebenza ziyadingeka: Ayikho imishini edingekayo. I-Yoga mat ngokuzithandela ukunciphisa ukungakhululeki emuva.

Imisipha yasebenza: Lokhu kwehluka kuhlose kakhulu i-rectus femoris yakho, i-vastus lateralis, i-vastus medius, ne-sartorius.

1. Qala phansi emhlane wakho imilenze yakho igobile nge-90 degree degree nezinyawo zibekwe phansi emhlabathini.
2. Phakamisa izithende zakho, shayela isisindo sakho phansi ngezinzwane zakho, futhi uphakamise okhalweni lwakho.
3. Ukuze uqiniseke ukuthi ubhekise engxenyeni engemuva yamathanga akho, khipha izinzwani zakho phansi njengoba ushayela phezulu.
4. Ngokunyakaza okulawulwayo, vumela okhalweni lwakho lushone phansi phansi phansi. Lokhu kuqeda ukuphindaphinda okungu-1.
5. Yenza amasethi ama-3 wokuphindaphinda okungu-15, noma imizuliswano emi-3 yokubamba kwemizuzwana engama-30.

Ibhuloho lomlenze owodwa

Ukushintsha ibhuloho le-glute ukuze usebenze umlenze owodwa ngasikhathi sinye kuyindlela enhle yokusebenza ngamandla womuntu ngamunye womlenze ngamunye nokuzinza kwakho okuyisisekelo.

Izinsiza kusebenza ziyadingeka: Ayikho imishini edingekayo. I-Yoga mat yokuzikhethela ukunciphisa ukungakhululeki emuva.

Imisipha yasebenza: Ngokuya ngokuthi ubeka kanjani izinyawo zakho, lokhu kuhamba kungakhomba noma imuphi umsipha oyifunayo wethanga noma i-glute.

1. Qala phansi emhlane wakho imilenze yakho igobile nge-90 degree degree nezinyawo zibekwe phansi emhlabathini. Phakamisa umlenze owodwa ukusuka emhlabathini uqonde phezulu emoyeni.
2. Shayela isisindo sakho phansi ngomlenze phansi.
3. Sebenzela ukugcina izinqa zakho zikwele. Kufanele uzwe lokhu kuhluka kukhathaza lonke ithanga lakho nezinqe.
4. Ngokunyakaza okulawulwayo, vumela okhalweni lwakho lushone phansi phansi phansi. Lokhu kuqeda ukuphindaphinda okungu-1.
5. Yenza amasethi ama-3 wokuphindaphinda okungu-15, noma imizuliswano emi-3 yokubamba kwemizuzwana engama-30.

Yiyise ezingeni elilandelayo

Ungaphakamisa ubunzima banoma yikuphi ukuhluka kwebhuloho le-glute ngokumane ubeke isisindo okhalweni lwakho. Lokhu kuzokusiza ukuthi usebenze emandleni akho we-glute ne-hamstring kanye nokuwafaka ithoni phezulu.

1. Qala phansi emhlane wakho imilenze yakho igobile nge-90-degree angle futhi izinyawo zakho ziphansi phansi.
2. Phumula isisindo sakho ngokuqinile emathanjeni akho okhalo, uwubambe endaweni yawo.
3. Lungisa isisindo futhi ubuyele lapho kudingeka khona uma kuyinselelo enkulu ukucindezela izinkalo zakho phezulu.

Izikhombisi ezisheshayo zazo zonke izinhlobo zokuhluka kwebhuloho

Uma umusha ebhulohweni le-glute, nazi izikhombisi ezingeziwe:

• Qala ukunyakaza okuthe nhlo emhlane wakho imilenze yakho igobile nge-90-degree angle nezinyawo ziyisicaba phansi.
• Gcina umnyombo wakho uzinzile futhi uzibandakanya, uqinisa imisipha yakho yesisu.
• Shayela isisindo sakho phansi ngezinyawo zakho ukuze uphakamise izinkalo zakho.
• Phezulu kokunyakaza, amahlombe akho, izinkalo zakho, namadolo akho kufanele abe kulayini oqondile.
• Ungabamba lesi sikhundla esiphezulu isikhathi esithile, noma ungenza ukuphindaphinda emuva kuya emuva kokuphakamisa izinkalo zakho.
• Qiniseka ukuthi ugcina umqolo nomgogodla wakho uqinile kukho konke ukunyakaza.
• Gxila ekukhanyiseni izinqe zakho futhi ugcine amadolo nezinzwane kulayini ofanayo.
• Uma uzizwa uhlushwa yifomu lakho, thatha ikhefu futhi ululame ukuze ukwazi ukuthola amandla akho futhi ukwenze kahle.

Ukuthatha

Umzila osheshayo wokukhathala ngesimiso sakho sokuzivocavoca umzimba ukwenza into efanayo nsuku zonke.

I-3 Ishukumisela Ukuqinisa Ukukhanya

Ukungeza ukugoqeka ekunyakaziseni umzimba okuyisisekelo njengebhuloho le-glute kuyindlela enhle yokubandakanya imisipha ehlukene nokugcina ubuchopho bakho nomzimba wakho uqagela. Ungalindela ukuzwa ukukhathazeka ezindaweni ezintsha emzimbeni wakho, njengoba usebenzisa imisipha emisha ukwenza lokhu kwehlukahluka.