Ukuzivocavoca Oku 14 Kokuqinisa Nokukhulisa Ukuhamba Ezinqeni

-Delile

• Yimiphi imisipha okufanele ngabe ubhekise kuyo?
• Ukuzivocavoca umzimba
• 1. UFrankenstein uhamba ngezinyawo
• 2. Imibuthano ye-Hip
• Ukuzivocavoca ngamabhande
• 3. Ukuzivocavoca umzimba
• 4. Ukuzivocavoca kwe-Clamshell
• Ukuzivocavoca ngezisindo
• 5. I-lateral step-up
• 6. Ukudutshulwa komlenze owodwa eRomania
• Ukuzivocavoca kwabadala
• 7. Ukumasha okhalweni
• 8. Izimo eziguquguqukayo ze-hip
• Ukuzivocavoca kulabo abane-arthritis
• 9. I-Butterfly pose
• 10. Ukuma ngamadolo nesifuba
• Ukuzivocavoca abagijimi
• 11. Imbongolo iyakhahlela
• 12. Umlenze oseceleni uyaphakama
• Ukuzivocavoca kokuqeda ubuhlungu be-hip
• 13. Ibhuloho lomlenze owodwa
• 14. Ukuchusha inaliti
• Ukuzivocavoca okubi kakhulu kobuhlungu be-hip
• Ukudla okudlela endlini
• 3 Yoga Poses for Tight Hips

Wonke umuntu angazuza esimweni se-hip, noma ngabe okwamanje awunakho ukukhathazeka kwe-hip.

Ukwelula nokuqinisa imisipha kule ndawo kusiza ukwakha ukuzinza nokuguquguquka ukuze ukwazi ukuhamba kalula futhi ugweme ukulimala.

Abantu abaningi banezinqe ezibuthakathaka noma ezingaguquki ngenxa yokuhlala ngokweqile nokuvivinya umzimba okuncane kakhulu. Ngakolunye uhlangothi lwe-spectrum, abagijimi abasebenzisa ngokweqile izinkalo zabo nabo bangathola ubuhlungu nokulimala.

Ngokuzivocavoca kwe-hip okuningi laphaya, kunzima ukunquma ukuthi yikuphi okulungele wena. Sikubambile.

Nakhu okungu-14 kokuzivocavoca okuhle kakhulu kwe-hip okungasiza wonke umuntu, kusuka kuma-weightlifters, abagibeli bezintaba, nabagijimi kuya kubantu asebekhulile kanye nabantu abaphila nesifo samathambo.

Qhubeka ufunde ukuze ufunde ukuthi iziphi izivivinyo ze-hip ezilungele wena nokuthi ungazenza kanjani.

Yimiphi imisipha okufanele ngabe ubhekise kuyo?

Ukwelula nokuqinisa izinkalo zakho, uzofuna ukukhomba:

• i-gluteus maximus, umsipha omkhulu we-hip extensor
• i-gluteus medius, umsipha omkhulu ohlangothini lwesinqe

Empeleni, uzobe uqinisa futhi welule emuva nasemaceleni ezinqulwini.

Uzodinga ukugwema ukusebenza ngokweqile i-tensor fasciae latae (TFL noma i-IT band), elungile phambi kwejoyini le-hip. Uma uwusebenzisa ngokweqile lo msipha, ungadala izinhlungu ezingadingeki zedolo, inqulu noma iqolo.

Abesilisa nabesifazane bangakhomba amaqembu emisipha afanayo. Ngokuvamile, amadoda avame ukuba nezinqulu eziqine kunabesifazane, yize lokhu kungahluka. Noma ngubani onezinqe eziqinile, ezingaguquki kufanele aqale kancane futhi ngobumnene, akhe kancane kancane.

Ukuzivocavoca umzimba

Hlala ufudumeza imisipha emikhulu ezungeze okhalweni lwakho ngaphambi kokuba uqale ukujima. Lokhu kukhulisa ukusakazwa kwakho futhi kwenza le misipha iguquguquke futhi idutshulwe ngaphambi kokuya kokuzivocavoca okunamandla.

Nazi ezinye izivivinyo zokufudumala ongaqala ngazo:

1. UFrankenstein uhamba ngezinyawo

Lokhu kuvivinya kusebenza izinkalo zakho, ama-quads, nemisipha yakho. Iphinde inyuse ububanzi bokunyakaza. Gcina ukuma okuhle, gwema ukugoba okhalweni, futhi wandise ijubane lakho njengoba uthuthuka.

Imiyalo:

1. Yima uvule izingalo phambi kwakho, izintende zibheke phansi.
2. Njengoba uqhubekela phambili, jikisa umlenze wakho wangakwesokudla ukuze uwunwebise uqonde ngqo, udale i-engela engama-90 degree ngomzimba wakho.
3. Yehlisa umlenze wakho wesokudla phansi, bese ujikisa umlenze wakho wesobunxele phezulu ngendlela efanayo.
4. Qhubeka iminithi elingu-1, ushintshe indlela uma isikhala sakho silinganiselwe.

Uma usuzizwa ukhululekile, vivinya umzimba ngokunweba ingalo yakho ukuze uthinte unyawo lwakho oluhlukile, welula enye ingalo yakho ngemuva kwakho.

2. Imibuthano ye-Hip

Le nhlangano inyusa ukuguquguquka nokuqina. Ukuthola ukwesekwa okwengeziwe, sebenzisa into ezinzile yokusekela.

Imiyalo:

1. Yima emlenzeni wakho wokudla uphakamise umlenze wangakwesobunxele.
2. Hambisa umlenze wakho wesobunxele emibuthanweni.
3. Yenza imibuthano engama-20 ohlangothini ngalunye.
4. Bese wenza umlenze wangakwesokudla.

Ukwenza lo msebenzi ube nzima kakhulu, khulisa usayizi wemibuthano bese wenza amasethi ama-2-3.

Ukuzivocavoca ngamabhande

Uzodinga ibhendi lokumelana nalezi zivivinyo. Sebenzisa ibhendi ejiyile ukukhulisa ukumelana.

3. Ukuzivocavoca umzimba

Gcina izinkalo nezinzwane zakho zibheke phambili ngqo. Khulisa ukuqina ngokwehlisa ibhendi ngakho-ke ingaphezu kwamaqakala akho futhi yehlise isikhundla sakho se-squat.

Imiyalo:

1. Yima endaweni eyi-squat ngebhande lokumelana elizungeze amathanga akho aphansi.
2. Hlanganisa imisipha yakho ye-hip njengoba kancane kancane uthatha izinyathelo ezincane ukuya ohlangothini.
3. Thatha izinyathelo eziyi-8-15 ohlangothini olulodwa.
4. Yenza uhlangothi oluhlukile.

4. Ukuzivocavoca kwe-Clamshell

Lokhu kuvivinya umzimba kwakha amandla ezinqeni, emathangeni nasemilenzeni yakho. Iqinisa imisipha yakho ye-pelvic futhi ingakhulula ukuqina emhlane wakho ophansi, okusiza ukuvimbela ukusetshenziswa ngokweqile nokulimala. Lapho usukwazi ukuma kahle okuyisisekelo, hlola ukuhluka okumbalwa.

Imiyalo:

1. Lala ngohlangothi lwakho ngamadolo agobile nebhande lokumelana elizungeze amathanga akho aphansi.
2. Zungezisa umlenze wakho phezulu phezulu ngangokunokwenzeka, bese ume isikhashana.
3. Yehla endaweni yokuqala.
4. Yenza amasethi ama-1-3 okuphindaphinda okungu-8-15.

Ukuzivocavoca ngezisindo

5. I-lateral step-up

Lokhu kuvivinya kusebenza ama-glutes akho, ama-quads, kanye nemisipha yakho ngenkathi uzinzisa futhi uqinisa ingqikithi yakho. Khuphuka ngamandla ngokwandisa isisindo.

Imiyalo:

1. Ngezandla zombili, bamba i-dumbbell noma ipuleti enesisindo phambi kwesifuba sakho.
2. Yima ngebhentshi noma ngebhokisi ngakwesokunene sakho.
3. Gobisa idolo lakho, bese ufaka unyawo lwakho lokunene ebhentshini.
4. Sukuma uqonde, uthinte unyawo lwakho lwesobunxele ebhentshini.
5. Yehlisa kancane unyawo lwakho lwesobunxele phansi phansi.
6. Yenza amasethi ama-2-3 wokuphindaphinda okungu-8-15 ezinhlangothini zombili.

6. Ukudutshulwa komlenze owodwa eRomania

Thuthukisa ibhalansi yakho, ukuhamba kwe-hip, namandla ayisisekelo ngalokhu kuvivinya umzimba. Iphinde ihlose ama-glutes akho nemisipha yakho.

Imiyalo:

1. Yima ngonyawo lwakho lwesokudla ugobe amadolo kancane. Bamba i-dumbbell esandleni sakho sobunxele.
2. Gcina umgogodla ongathathi hlangothi njengoba uqhubekela phambili ukuletha i-torso yakho phansi. Phakamisa umlenze wakho wesobunxele.
3. Buyela emuva ume. Yehlisa umlenze wakho wesobunxele.
4. Yenza amasethi ama-2-3 wokuphindaphinda okungu-8-15 ohlangothini ngalunye.

Ukuzivocavoca kwabadala

Lezi zivivinyo zingasiza ekuthuthukiseni ibhalansi, ukuxhumana, kanye namaphethini wokuhamba, okusiza ukuvimbela ukuwa nokulimala.

7. Ukumasha okhalweni

Lokhu kuvivinya umzimba kwakha amandla nokuguquguquka ezinqeni nasemathangeni akho.

Imiyalo:

1. Hlala ubheke emaphethelweni esihlalo.
2. Phakamisa umlenze wakho wesobunxele phezulu ngangokunokwenzeka, ugcine idolo ligobile.
3. Kancane kancane nangokulawula, yehlisa unyawo lwakho.
4. Bese wenza uhlangothi olungakwesokudla.
5. Lokhu ukuphindeka okungu-1.
6. Yenza amasethi ama-2-3 okuphindwayo okungu-5-12.

8. Izimo eziguquguqukayo ze-hip

Lokhu kuvivinya umzimba kunwebisa ama-hip flexors akho, amathanga, nama-glutes.

Imiyalo:

1. Lala ngomhlane udonse umlenze wakho wangakwesokudla esifubeni sakho.
2. Cindezela ngemuva kwedolo lakho langakwesobunxele phansi, uzwe ukunwebeka okhalweni lwakho.
3. Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
4. Yenza uhlangothi ngalunye izikhathi ezi-2-3.

Ukuzivocavoca kulabo abane-arthritis

Uma une-arthritis, kuyalulekwa ukuthi welule nsuku zonke, noma ngabe kungokwesikhashana. Ukwelula nsuku zonke lapho unesifo samathambo kungcono kunokuhlala isikhathi eside kuphela izikhathi ezimbalwa ngesonto.

9. I-Butterfly pose

Lokhu kuvivinya umzimba kunweba izinkalo zakho ngenkathi kuthuthukiswa ukujikeleza kwegazi.

Phumuza amathambo akho ahleli onqenqemeni lomqamelo noma ingubo esongiwe ukuxhasa ukuthambekela kwe-pelvic. Uma uzizwa uqine, beka amabhlogo noma amakhushini ngaphansi kwamathanga akho ukuze uthole ukwesekwa.

Imiyalo:

1. Hlala uguqe ngamadolo nezinyawo zakho ndawonye.
2. Faka iminwe yakho ngaphansi kwezinyawo zakho. Sebenzisa izindololwane zakho ukucindezela ngobumnene amadolo akho phansi.
3. Zizwe kuvuleka okhalweni lwakho njengoba ukhulula ukungezwani.
4. Ngemuva kwemizuzwana engama-30, welula izingalo zakho phambi kwakho, ungene esibayeni esiphambili.
5. Bamba lesi sikhundla kuze kube yiminithi elingu-1.

Ungakhulisa ukwelula ngokuletha izithende zakho eduze komzimba wakho.

10. Ukuma ngamadolo nesifuba

Lokhu ukuma kuzinzisa okhalo lwakho futhi kwelula okhalweni lwakho.

Phumuza ikhanda lakho kumcamelo oyisicaba noma ngengubo esongiwe ukuze uthole ukwesekwa okwengeziwe. Uma ungeke ufinyelele izingalo zakho ezungeze izicathulo zakho, beka izandla zakho ngasemuva kwamathanga akho.

Ukuze ukhululeke ngokwengeziwe, vivinya umlenze owodwa ngasikhathi, ugcine omunye umlenze weluliwe uqonde noma ngedolo eligobile.

Imiyalo:

1. Lala ngomhlane amadolo akho eqondise esifubeni sakho.
2. Bopha izingalo zakho emilenzeni yakho ukuze ubambe izandla zakho, izingalo zangaphambili, noma izindololwane.
3. Ngomusa faka isilevu sakho esifubeni sakho ukuze wandise ngemuva kwentamo yakho.
4. Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
5. Ingabe lokhu welula izikhathi 2-3.

Ukuzivocavoca abagijimi

Abagijimi bangathola ukuguquguquka okungahambi kahle nobuhlungu be-hip ngenxa yokunyakaza okunomthelela omkhulu nokusetshenziswa ngokweqile. Lezi zivivinyo zingalungisa ukungalingani ngokwelula nokuqinisa imisipha eqinile.

11. Imbongolo iyakhahlela

Yenza lokhu kuvivinya umzimba ukuze uqinise futhi uqinise izinkalo zakho nama-glutes.

Imiyalo:

1. Ukusuka endaweni yetafula yetafula, phakamisa idolo lakho langakwesokudla, uligcine ligobile njengoba ukhahlela phezulu.
2. Letha phansi konyawo lwakho uye ophahleni.
3. Buyela endaweni yokuqala.
4. Yenza amasethi ama-2-3 wokuphindaphinda okungu-12-20 ohlangothini ngalunye.

12. Umlenze oseceleni uyaphakama

Lokhu kuvivinya umzimba kuqinisa ukubukeka kwakho namathanga akho. Ukwandisa ubunzima, beka isisindo ethangeni lakho.

Imiyalo:

1. Lala ngohlangothi lwakho lokunene imilenze yakho ifakiwe.
2. Phakamisa umlenze wakho wesobunxele phezulu ngangokunokwenzeka.
3. Misa isikhashana lapha, bese ubuyela endaweni yokuqala.
4. Yenza amasethi ama-2-3 wokuphindaphinda okungu-12-15 ezinhlangothini zombili.

Ukuzivocavoca kokuqeda ubuhlungu be-hip

13. Ibhuloho lomlenze owodwa

Lokhu kuvivinya kusebenza umnyombo wakho, i-glutes, nemisipha yakho ngenkathi unikeza izinkalo zakho ukwelula okuhle futhi kukhuthaza ukuma okuhle.

Imiyalo:

1. Lala ngomhlane ngamadolo agobile nezinyawo zakho zibheke okhalweni lwakho.
2. Cindezela izintende zezandla zakho phansi eceleni komzimba wakho.
3. Nweba umlenze wakho wesokudla ukuze uqonde.
4. Phakamisa izinkalo zakho phezulu ngangokunokwenzeka.
5. Bamba lesi sikhundla imizuzwana engama-30.
6. Yenza uhlangothi ngalunye izikhathi ezi-2-3.

14. Ukuchusha inaliti

Lokhu ukuma kunweba ama-glutes akho nezinqulu zakho.

Imiyalo:

1. Lala ngomhlane ngamadolo agobile nezinyawo zakho zibheke okhalweni lwakho.
2. Beka iqakala lakho langakwesokudla ezansi kwethanga lakho lesobunxele.
3. Hlanganisa iminwe yakho ethangeni lakho noma shin njengoba udonsela umlenze wakho esifubeni sakho.
4. Bamba kuze kube yiminithi elingu-1.
5. Yenza uhlangothi oluhlukile.

Ungabandisa ubunzima ngokuqondisa umlenze wakho ophansi.

Ukuzivocavoca okubi kakhulu kobuhlungu be-hip

Kunokuzivocavoca okuthile okufanele ukugweme uma uhlangabezana nobuhlungu be-hip. Phumula futhi uthathe ikhefu emisebenzini yansuku zonke edala ubunzima isikhathi eside ngangokunokwenzeka.

Ngokuvamile, imisebenzi enomthelela omkhulu, njengokuphrinta, ukugxuma, noma ukuphakamisa izinsimbi, kufanele yenziwe ngokunakekela ngokweqile. Lapho uhamba emhlabathini ongalingani, njengalapho uhamba intaba, naka kakhulu ukunyakaza kwakho bese uzama ukudala ukuzinza.

Ukuzivocavoca okufana ne-squats, lunges, kanye ne-step-ups nakho kungabeka ingcindezi enkulu okhalweni lwakho. Yenza lezi zivivinyo ngokucophelela, futhi uzigwebe nganoma yiluphi uhlobo lokuqhuma.

Yenza okuzwakala kungcono kakhulu emzimbeni wakho. Iya kuphela ezingeni elikahle. Gwema noma yikuphi ukunyakaza okubangela ubuhlungu.

Ukudla okudlela endlini

Ukugcina izinkalo zakho ziqinile futhi zisebenza kuyisihluthulelo seminyakazo yakho yansuku zonke neyezemidlalo. Yiba uphephile futhi ungaguquguquki endleleni yakho ukuze ukwazi ukwakha nokugcina imiphumela ngokuhamba kwesikhathi.

Khetha izivivinyo ezilungele izinga lakho lokuqina kanye nezinhloso bese uzifaka esimisweni sakho sokuqina. Khuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca uma unenkinga yezempilo.

3 Yoga Poses for Tight Hips