Izindlela ezi-5 zokwelula iGluteus Medius

-Delile

• Ukuzifudumeza
• Imibono yokuzijabulisa
• 1. Ukweluleka okunemilenze ephambene
• Amathiphu
• Ukuhluka
• 2. Z-hlala
• Ithiphu
• Ukuhluka
• 3. Umfanekiso 4 welule
• Ithiphu
• Ukuhluka
• 4. Ukuma ohlangothini olumi eceleni
• 5. Massage glutes yakho
• Izinzuzo ze-glutes
• Ukuthatha
• 3 Yoga Poses for Tight Hips

I-gluteus medius isicubu esinganakwa kalula. Ukudlulela ngemisipha emikhulu ye-gluteus maximus, i-medius yakha ingxenye ephezulu nehlangothini le-butt yakho.

I-gluteus medius imisipha ebhekene nokuthumba umlenze (ukuwususa) emzimbeni wakho.

Ukuzinika isikhathi sokwelula lo msipha kuza nezinzuzo eziningi, kufaka phakathi ukukhulula izinkalo eziqinile.

Izinqe eziqinile zingakhawulela uhla lwakho lokunyakaza futhi ziholele ebuhlungu obungapheli bokubuyela emuva.

Ngokusebenzisa le gluteus medius elula kabili njengezivuli ze-hip, uzobe ukhombisa uthando lwakho (nezinqulu!) Uthando oluthile.

Ukuzifudumeza

Kubalulekile ukufudumeza imisipha yakho ngaphambi kokuyelula, ikakhulukazi uma iqinile. Iseshini eselulekayo singabuza imisipha yakho eminingi, njenganoma yikuphi ukuvivinya umzimba okunamandla.

Ungase futhi ukuthole kulula ukujula kokunye ukwelula.

Imibono yokuzijabulisa

Ungazibandakanya ne-cardio elula ngokunyakaza okuphindaphindwayo:

• ukugijima
• ukuhamba
• amajack jumping

Omunye umqondo ukwelula ngokushesha ngemuva kokugeza eshaweni noma ekugezeni okushisayo.

Akukaze kube umqondo omuhle ukwelula ngenkathi imisipha yakho "ibanda." Ngokufudumeza kuqala, kusiza ukuvikela ukulimala noma ubunzima.

1. Ukweluleka okunemilenze ephambene

Qala ngalokhu elula ukwenza izinto zihambe. Nakhu ukuthi ungakwenza kanjani:

1. Hlala phansi unemilenze ephambene, unyawo lwakho lwesobunxele lufakwe ethangeni lakho langakwesokudla. Umlenze wakho wangakwesokudla ubungaphambi kwesikhumba sakho sangakwesobunxele.
2. Njengoba izingalo zakho zeluliwe, ncika kancane isifuba sakho phambili emilenzeni yakho ewele.
3. Bamba welule imizuzwana engama-30.
4. Phinda ukwelulwa ngonyawo lwakho lokunene oluthinte ithanga lakho lesobunxele.

Amathiphu

Uma ungathanda ukujulisa ukwelula, yehlisa umzimba wakho ubheke emilenzeni yakho nakakhulu. Ungaphinda welule izingalo zakho kude.

Ukwenza lokhu kunwebeka kube lula kancane, musa ukwehlisela phansi kuze kube manje. Noma sebenzisa ibhulokhi ukuze uphumule kahle izandla zakho.

Ukuhluka

Ukuze welule ngokujulile emgodini, hlala imilenze yakho endaweni yevemvane.

Lokhu kuhilela ukuhlala ngaphansi kwamathe ezinyawo zakho kucindezelwe ndawonye amadolo akho evulekile ngapha nangapha, amathanga akho angaphandle efinyelela phansi.

2. Z-hlala

Ngokufana nePigeon Pose, okuvame ukunconywa ukuthi kubandakanywe i-gluteus medius ekunwebeni, i-Z-sit ikhipha ukungaphatheki kahle okuningi abantu abangakuthola kuPigeon Pose, kepha kusengukuvula okukhulu kwe-hip.

Nakhu ukuthi ungakwenza kanjani:

1. Qala ngokuhlala kahle phansi.
2. Letha idolo lakho langakwesobunxele endaweni engama-90 degree phambi komzimba wakho (njengoba umzimba wakho ukuvumela).
3. Yenza okufanayo ngomlenze wakho wesokudla, ngasemuva komzimba wakho.
4. Ungahlala uqonde kulokhu ukuma noma uncike i-torso yakho phambili ngasemlenzeni wakho wangaphambili.
5. Bamba iposi imizuzwana engama-30, bese uphinda ngakolunye uhlangothi.

Ithiphu

Ngalesi pose, sebenzisa umoya wakho ukuze ungene ekujuleni.

Ukuhluka

Uma uzizwa ukhululekile ngenketho ethuthuke kakhulu, ungahlala ushintshela ku-Pigeon Pose.

3. Umfanekiso 4 welule

Kukhona ukuhlukahluka okuningi kulokhu kunweba, okwenza kube yinto efanelekile kulo msipha. Nakhu ukuthi ungakwenza kanjani:

1. Qala ukuhlala endaweni eqondile nomgogodla wakho ungathathi hlangothi.
2. Dlula umlenze wakho wesobunxele ngaphesheya kwesokudla. Phumuza isandla esisodwa emadolweni kanye nesinye eqakaleni lakho.
3. Khoselisa i-torso yakho phambili endaweni ekhululekile.
4. Bamba lesi sikhundla ngokuphefumula okungu-5.
5. Dedela umlenze wakho ubuyele endaweni yokuqala, bese uphinda ngakolunye uhlangothi.

Ithiphu

Khumbula ukukhulula imisipha yakho njengoba welula. Ungahle ungazi ukuthi uyabahlanganisa.

Ukuhluka

Ungenza lo msebenzi endaweni ephakeme (ukulala phansi). Leso kungaba yisikhathi esihle sokusebenzisa umucu ozungeze umlenze wakho ogobile noma ophakanyisiwe ukukusiza ekunwebeni.

Ungenza futhi ukuma kube lula ngokubeka unyawo lwakho odongeni. Lapho wenza kanjalo, shimmy ngokunethezeka uye phambili odongeni ngangokunokwenzeka, kuze kube yilapho izinkalo zakho zingaphezu kwamadolo akho ngqo.

Uma ufuna ukuphonsela inselelo ibhalansi yakho, zama ukuma. Letha imilenze yakho endaweni engu-4, bese ucwilisa amadolo phansi njengokungathi uhleli esihlalweni esingabonakali.

4. Ukuma ohlangothini olumi eceleni

Lokhu kuhamba kuzokwelula nomzimba wakho ongaphezulu. Nakhu ukuthi ungakwenza kanjani:

1. Usebenzisa udonga ukulinganisa, yima nohlangothi olulodwa lomzimba wakho odongeni.
2. Dlula umlenze wakho kude nodonga phambi kolunye.
3. Beka isandla esisodwa odongeni esinye esinqeni sakho. Bese uncika umzimba wakho ongaphezulu kude nodonga, bese uphushela inyonga yakho odongeni.
4. Bamba imizuzwana engama-20 kuye kwangama-30, bese uphinda ngakolunye uhlangothi.

5. Massage glutes yakho

Nakekela ukuqhuma kwakho ngokuthola ukusikhipha noma ukusebenzisa i-foam foam ukusikhipha imisipha kule ndawo.

Ukuze ukhombe i-gluteus medius yakho nge-roller foam, shintsha umzimba wakho ophansi kancane ohlangothini nasengxenyeni engenhla ye-glute yakho ngenkathi uhleli ku-roller foam.

Uma ungenayo i-roller foam, ungasebenzisa ithenisi noma ibhola le-lacrosse.

Izinzuzo ze-glutes

Ukuzinika isikhathi sokwelula i-gluteus medius kungasiza ekunciphiseni ubuhlungu ku:

• emuva emuva
• okhalweni
• amadolo

Lapho ama-glutes engasebenzi ngenxa yokungasebenzi isikhathi eside noma ukusebenza ngokweqile, ezinye izindawo zingathatha umsebenzi we-glutes wokuqinisa izinqe.

Njengoba izinkalo eziqinile zingenza ubunzima obuthile be-yoga, lokhu kuzokusiza futhi ekwenzeni kwakho kwe-yoga.

Ukuthatha

Usebenzisa ama-glutes akho ukwenza konke okuhle kakhulu: ukuhamba, ukugijima, nokuningi. Lokhu kungaholela kalula ekuqineni kwe-hip.

Lokhu kunwebeka kwenza ukwengeza okuhle kunoma iyiphi indawo yokubanda. Ngaphezu kokwelula i-gluteus medius, zisiza nokukhulula okhalweni oluqinile. Lokhu kubangela ukuhamba okungcono futhi kunganciphisa ubuhlungu obungapheli bokubuyela emuva.

Kungasiza futhi ukwenza ukubukeka kwe-yoga kube lula.

Khumbula nje, musa ukwelula umzimba wakho kanzima ngokushesha okukhulu. Ukwenza kanjalo kungaholela ekulimaleni.

3 Yoga Poses for Tight Hips