Ukuthuthukisa kanjani Ukuzungezisa Kwangaphandle Kwe-Hip Kukhulisa Ukuhamba: Ukuzelula nokuzivocavoca umzimba

-Delile

• Imisipha yokujikeleza yangaphandle ye-Hip
• Ukuzivocavoca kwe-Hip yangaphandle nokuzelula
• Ukuzivocavoca 1: Clamshell
• Ukuzivocavoca umzimba 2: Ukulala ngesisu okokujikeleza kwangaphandle
• Ukuzivocavoca 3: Izicishamlilo
• Nweba 1: Umdwebo 4
• Nweba 2: Uhlezi 90-90
• Nweba i-3: Ukuzungezisa umjikelezo wangaphandle we-hip ngebhande
• Ukunyakaza kokujikeleza kwangaphandle emsebenzini
• Ngihlale phansi ngivula isinqe
• Ngihleli umdwebo 4
• Umlenze ophakanyisiwe esifubeni
• Ukudla okudlela endlini
• 3 Yoga Poses for Tight Hips

Ukubuka konke

Isinqe sakho siyinhlanganisela yebhola nesokhethi exhunywe engxenyeni ephezulu kakhulu yomlenze wakho. Ijoyini le-hip livumela umlenze ukuba ujikeleze ngaphakathi noma ngaphandle. Ukujikeleza kwangaphandle kwe-Hip kulapho umlenze ujikelezela ngaphandle, kude nawo wonke umzimba wakho.

Wake wayibona imbiza iphonsa i-baseball? Lesi senzo, esifaka phakathi ukugcina uzinzo ngonyawo olulodwa ngenkathi futhi sihambisa womabili umlenze wamahhala nesifuba, sisebenzisa ama-rotator wangaphandle we-hip.

Vele, akudingeki ukuthi ube ngumdlali we-baseball ukusebenzisa ama-rotator wakho wangaphandle we-hip nsuku zonke. Lokhu sisebenzisa lokhu kunyakaza ezenzweni eziningi zansuku zonke, njengokungena eceleni noma ukungena noma ukuphuma emotweni. Ngokuvamile, noma nini lapho ubeka iningi lesisindo sakho emlenzeni owodwa ngenkathi uhambisa umzimba wakho ngasikhathi sinye, uthembele emisipheni ye-hip yangaphandle ye-rotator.

Ngaphandle kwale misipha, kungaba nzima ukugcina ukuzinza ngenkathi umile, uhamba, noma welula imilenze yakho kude nomzimba wakho. Ukuhlala isikhathi eside kunganikela ebuthakathakeni kuma-rotator wangaphandle we-hip. Ukulimala nokuhlinzwa kwe-hip kungezinye izimbangela ezivamile zama-rotator wangaphandle we-hip.

Imisipha yokujikeleza yangaphandle ye-Hip

Ukujikeleza kwangaphandle kwe-Hip kusebenze imisipha ehlukahlukene okhalweni, ezinqeni, nasemilenzeni. Lokhu kufaka phakathi:

• i-piriformis
• i-gemellus iphakeme futhi iphansi
• i-obturator internus nengaphandle
• i-quadratus femoris
• i-gluteus maximus, i-medius, ne-minimus
• i-psoas ezinkulu nezincane
• usartorius

Imisipha emincane efana ne-piriformis, i-gemellus ne-obturator, kanye ne-quadratus femoris ivela ethanjeni lesinqe bese ixhuma engxenyeni engenhla ye-femur, ithambo elikhulu ethangeni lakho. Ngokubambisana, benza ukunyakaza okusemaceleni okudingekayo ekujikelezeni kwangaphandle kwe-hip kungenzeka.

I-gluteus maximus, umsipha omkhulu endaweni yakho yezinqe / ezinqeni, inikeza amandla amaningi asetshenziselwa ukujikeleza kwangaphandle kwe-hip. Lapho wonke la maqembu emisipha esebenza ngokubambisana, ahlinzeka ngokushintshana kwe-lateral (torque) nokuqina.

Ukuzivocavoca kwe-Hip yangaphandle nokuzelula

Ukuzivocavoca kungasiza ekuqiniseni ama-rotator wangaphandle we-hip, ukuthuthukisa ukuzinza nokuvimbela ukulimala ezinqulwini, emadolweni nasemaqakaleni. Ama-rotator wangaphandle we-hip anamandla nawo anganciphisa ubuhlungu bamadolo nezinhlungu ezisezingeni eliphansi.

Ukwelula kungasiza ekuthuthukiseni ukuguquguquka kwesimo se-rotator sangaphandle nobubanzi bokuhamba.

Ukuzivocavoca 1: Clamshell

1. Lala ngohlangothi lwakho lwesobunxele imilenze yakho ifakiwe. Gobisa amadolo akho engxenyeni cishe yama-degree angama-45. Bheka ukuze uqiniseke ukuthi izinkalo zakho zibekiwe ngaphezulu kwesinye.
2. Sebenzisa ingalo yakho yesobunxele ukuphakamisa ikhanda lakho. Sebenzisa ingalo yakho yangakwesokudla ukuzinzisa umzimba wakho ophezulu ngokubeka isandla sakho sokudla esinqeni sakho sokudla.
3. Ukugcina izinyawo zakho zihlangene, hambisa idolo lakho langakwesokudla phezulu phezulu ngangokunokwenzeka, uvule imilenze yakho. Hlanganisa izibilini zakho ngokufaka inkinobho yakho yesisu. Qiniseka ukuthi i-pelvis yakho nezinqulu azinyakazi.
4. Misa isikhashana uvule idolo lakho langakwesokudla, bese ubuyisela umlenze wakho wangakwesokudla endaweni yokuqala.
5. Phinda izikhathi ezingama-20 kuye kwezingu-30.
6. Yenza okufanayo ngakwesokunxele sakho.

Ukuzivocavoca umzimba 2: Ukulala ngesisu okokujikeleza kwangaphandle

1. Lala phansi esiswini sakho unwetshiwe imilenze yomibili. Beka izintende zezandla zakho phansi phansi kwesilevu sakho. Phumuza isilevu sakho noma isihlathi ezandleni zakho.
2. Gcina umlenze wakho wesobunxele unwetshiwe. Gobisa idolo lakho langakwesokudla nge-engela engaphansi nje kwama-degree angama-90, ulethe umlenze ngasethangeni lakho. Phumuza ingaphakathi leqakala lakho langakwesokudla kumathole wakho wesobunxele.
3. Ngomusa phakamisa idolo lakho langakwesokudla phansi. Kufanele uzwe imisipha yakho ye-hip yangaphandle isebenza. Yehlisa phansi idolo lakho langakwesokudla.
4. Phinda izikhathi ezingama-20 kuye kwezingu-30, bese ushintsha imilenze.

Ukuzivocavoca 3: Izicishamlilo

1. Qala lo msebenzi ezandleni nasemadolweni ngomhlane uqonde. Dweba inkinobho yakho yesisu ukuze uhlanganyele imisipha yakho yesisu.
2. Ukugcina umlenze wakho wokunene ugobile kuma-degree angama-90, phakamisa idolo lakho langakwesokudla liye phezulu nangakwesokudla, kude nomzimba wakho, uvule inqulu yangakwesokudla. Bamba lesi sikhundla kafushane. Buyisela idolo lakho langakwesokudla phansi.
3. Phinda lokhu kunyakaza izikhathi eziyishumi kuye kwezingu-20, uqinisekise ukuthi izindololwane zakho zihlala zikhiyiwe.
4. Gcwalisa inombolo efanayo yama-rep ngakolunye uhlangothi.

Nweba 1: Umdwebo 4

1. Lala ngomhlane womabili amadolo agobile futhi amathe ezinyawo zakho athe cwaka phansi. Phakamisa umlenze wakho wesobunxele emzimbeni wakho, uwuphendulele eceleni ukuze iqakala lakho lesobunxele lihlale ethangeni lakho langakwesokudla.
2. Hlanganisa izandla zakho nxazonke ngemuva kwethanga lakho lokunene noma phezulu kwethole lakho langakwesokudla.
3. Phakamisa umlenze wakho wesokudla, ulethe umlenze wakho wesobunxele eduze komzimba wakho. Kufanele uzwe ukunwebeka endaweni engaphandle yesinqe sakho nezinqe.
4. Bamba cishe imizuzwana engama-30, bese wenza olunye uhlangothi.

Nweba 2: Uhlezi 90-90

1. Qala kusuka endaweni yokuhlala phansi izinyawo ziyisicaba phansi, amadolo agobile nobubanzi behlombe ngokuhlukana.
2. Ukugcina umlenze wakho wangakwesokudla ugobile, uwuzungezise phansi nangakwesokudla ukuze ingaphandle lalo mlenze lithinte phansi.
3. Lungisa indawo ukuze ithanga lakho langakwesokudla lidlulele phambili lisuka emzimbeni wakho futhi inkonyane lakho langakwesokudla likwi-engela elingama-degree angama-90 kuye ethangeni lakho langakwesokudla.
4. Ukugcina umlenze wakho wesobunxele ugobile, uwuzungezise phansi nangakwesokudla ukuze ingaphakathi lalo mlenze lithinte phansi.
5. Lungisa indawo ukuze ithanga lakho lesobunxele lidlulele kwesobunxele lomzimba wakho futhi ithole lakho langakwesobunxele likwi-90-degree angle ethangeni lakho lesobunxele. Ithanga lakho langakwesokudla kufanele lifane nethole lakho langakwesobunxele. Inkonyane lakho langakwesokudla kufanele lifane nethanga lakho lesobunxele. Bheka le vidiyo ukuze ubone ukuthi kufanele imiswe kanjani imilenze yakho.
6. Gcina umgogodla wakho uqonde futhi amathambo akho e-sitz acindezelwe phansi. Bese uncika phambili ngobumnene, ubeke izandla zakho etholeni lakho langakwesokudla noma phansi ngaphezu kwalo.
7. Bamba cishe imizuzwana engama-30, bese uyadedela bese wenza okufanayo ngakolunye uhlangothi.

Nweba i-3: Ukuzungezisa umjikelezo wangaphandle we-hip ngebhande

Kulokhu kunwebeka, uzodinga ibhande noma ibhande lokumelana.

1. Qala ngokulala ngomhlane uguqe ngamadolo izinyawo zakho zibheke phansi.
2. Songa umucu ube uhhafu bese ubeka maphakathi nxazonke zonyawo lwakho lokunene. Dlulisa intambo ezungeze ingaphakathi leqakala lakho uphumele engxenyeni yangaphandle yomlenze wakho. Bamba yomibili imikhawulo yebhande ngesandla sakho sokudla. Nayi ividiyo ekhombisa ukuthi ibhande kufanele libekwe kanjani.
3. Phakamisa umlenze wakho wokunene uguqe ngamadolo nge-engela engama-90 degree ukuze ithole lakho lifane nomhlabathi. Beka isandla sakho sobunxele edolweni lakho langakwesokudla. Yelula umlenze wakho wesobunxele ukuze uqonde futhi uguqule unyawo lwakho lwesobunxele.
4. Sebenzisa ibhande lokumelana esandleni sakho sokudla ukudonsa ngobumnene unyawo lwakho lokunene ngaphandle, ugcine idolo lakho langakwesokudla ngqo ngaphezulu kwesinqe sakho ngesandla sakho sobunxele. Kufanele uzwe ukunwebeka esinqeni sakho sokudla. Uma uzwa ubuhlungu edolweni lakho langakwesokudla nganoma yisiphi isikhathi, yima.
5. Bamba cishe imizuzwana engama-30, bese ukhulula ukunwebeka bese wenza okufanayo ohlangothini lwesobunxele.

Ukunyakaza kokujikeleza kwangaphandle emsebenzini

Ukuhlala isikhathi eside kungaholela ekubuthakathakeni kwangaphandle kwe-rotator. Ukuzivocavoca okulandelayo kungenziwa esihlalweni emsebenzini ukuthuthukisa ukujikeleza kwangaphandle kwe-hip.

Ngihlale phansi ngivula isinqe

Hlala esihlalweni esixhaswe ngqo imilenze yakho igobile nge-90 degree degree futhi izinyawo zakho ziphansi phansi.

Beka izandla zakho emadolweni. Ukugcina amadolo egobile engela elifanele nezinyawo zakho phansi, hambisa imilenze yakho ezinhlangothini ezihlukile ukuvula izinkalo zakho. Sebenzisa izandla zakho ukubamba ngobumnene le pose kuze kube yimizuzwana engama-30.

Ngihleli umdwebo 4

Esihlalweni, hlala uguqe ngamadolo nge-engeli engakwesokudla bese izinyawo zakho ziphansi. Phakamisa umlenze wakho wangakwesokudla bese, uwugcine ugobile nge-90-degree angle, phumula ingaphandle leqakala lakho langakwesokudla phezulu kwethanga lakho lesobunxele.

Ukugcina umgogodla wakho uqonde, ncika phambili ukuze uqinise ukolula enqulwini yakho yangaphandle. Bamba cishe imizuzwana engama-30, bese wenza olunye uhlangothi.

Umlenze ophakanyisiwe esifubeni

Hlala esihlalweni. Gcina umlenze wakho wesobunxele ugobile ekhoneni elingakwesokudla futhi unyawo lwakho lwesobunxele lubheke phansi. Hlanganisa umlenze wakho wangakwesokudla ngezansi kwedolo bese uwuphakamisela ngasesiswini noma esifubeni bese uya kwesobunxele kancane. Uma kungenzeka, phumula ingxenye engaphandle yeqakala lakho langakwesokudla eduze kwethanga lakho langakwesokunxele.

Bamba okungenani imizuzwana engama-30, bese unyakaza okufanayo ngakolunye uhlangothi.

Ukudla okudlela endlini

Ama-rotator wakho wangaphandle we-hip akusiza ukuthi unwebe umlenze owodwa kude nomugqa womzimba wakho. Ukuzivocavoca nokwelula kwe-Hip yangaphandle kungasiza ekuthuthukiseni ukuzinza komzimba okuphansi futhi kuvimbele ubuhlungu nokulimala ezinqeni nasemadolweni.

3 Yoga Poses for Tight Hips