Qinisa futhi Nweba: Ukuzivocavoca kwe-Hip Flexor

-Delile

• I-Hip flexor iyelula
• Uhleli welule uvemvane
• I-pigeon pose
• Amabhuloho
• Ukuzivocavoca okuqinisa i-Hip
• Ama-lumges
• Abagibeli bezintaba abashibilika phansi
• Ama-skater squats
• Umlenze oqondile uyaphakama
• I-Wall psoas ibamba
• I-Hip flexion
• Ukuthatha
• 3 Yoga Poses for Tight Hips

Ukuzivocavoca kwe-Hip flexor

Yize kungebona bonke abantu abangaba nezinqe beshesha njengoShakira, sonke singazuza ngokuqinisa imisipha esekela lelijoyinti lebhola nesokhethi. Izinqe zethu azibophezelekile kuphela ekunyakazeni komdanso oshukumisayo esiwuqhamukayo ngezikhathi ezithile, kodwa futhi kuyindawo ebalulekile yabagijimi, abashayeli bamabhayisikili, nabangewona amaqembu ngokufanayo.

Ukuhlala isikhathi esiningi sosuku - into cishe sonke esinecala layo - inegalelo ekuqineni kwe-hip flexors. Ukuqina kwe-hip flexors kungadala izinhlungu eziphansi emuva, ubuhlungu be-hip, nokulimala.

Nezinkinga ze-hip aziyeki lapho. Ngokwe-American Academy of Orthopedic Surgeons, ukushintshwa kwe-hip kuyanda e-United States. Ziphakama phakathi kwabantu abadala abasebangeni eliphakathi nendawo.

Ukuqinisekisa ukuthi ngeke uzithole uvusa umzimba wakho ngenkathi uqhubekela phambili - noma umane uhamba phansi emgwaqweni - nazi izivivinyo eziyisishiyagalolunye ezinkulu ze-hip flexor ukugcina indawo yakho ye-hip iqinile futhi iguquguqukayo.

I-Hip flexor iyelula

Zama lokhu kunweba ukuze ukhulule ama-hip flexors namajoyini akho.

Uhleli welule uvemvane

Lesi sinyathelo esilula sizolula amathanga akho angaphakathi, izinkalo, nomqolo ophansi. Futhi ungakwenza uhlala phansi!

1. Hlala phansi ngomhlane uqonde futhi uhlanganyele.
2. Phusha amathe ezinyawo zakho ndawonye phambi kwakho. Vumela amadolo akho agobele ezinhlangothini.
3. Njengoba udonsela izithende zakho kuwe, phumuza amadolo akho bese uwavumela ukuba asondele eduze kwephansi.
4. Thatha umoya ojulile, bese ubamba le pose imizuzwana engu-10 kuya kwengu-30.

I-pigeon pose

Le pose ethandwayo ye-yoga yisinyathelo esithuthukile. Yenze kuphela uma uzizwa ukhululekile ukwenza kanjalo. Zizwe ukhululekile ukuguqula ukuma.

1. Qala endaweni yepulangwe.
2. Phakamisa unyawo lwakho lwesobunxele phansi bese ulushelelezisela phambili ukuze idolo lakho libe semhlabathini eceleni kwesandla sakho sobunxele, futhi unyawo lwakho luseduze kwesokunene sakho. Ngqo lapho idolo nezinzwane zakho ziwela khona kuzoncika ekuguquguqukeni kwakho.
3. Slayida umlenze wakho wangakwesokudla emuva ngangokunokwenzeka ngenkathi ugcina izinkalo zakho ziyisikwele bese uzithoba phansi ungene ezindololwaneni zakho, wehlise umzimba wakho ongaphezulu phansi ngangokunokwenzeka.
4. Bamba ukwelula ngaphandle kokuvumela isifuba sakho siwe. Uma uzizwa sengathi uthole ukunwetshwa okuhle, shintsha izinhlangothi.

Amabhuloho

Kuyamangaza ukuthi yini ongayenza ngenkathi ulele phansi. Njengale pose yeBridge!

1. Lala phansi ngomhlane izingalo zakho zisezinhlangothini zakho, izinyawo phansi, futhi uguqe ngamadolo. Zama ukumisa izinyawo zakho ukuze iminwe yakho ikuthinte izithende.
2. Cindezela ezithendeni zakho, bese uphakamisa izinkalo zakho phansi ubheke ophahleni ngenkathi ucindezela ama-glutes akho. Zama ukufiphaza amahlombe akho ngokusondelana ngaphansi komzimba wakho ngangokunokwenzeka.
3. Bamba isikhundla imizuzwana embalwa ngaphambi kokubuyela endaweni yokuqala, bese uphinda izikhathi eziningana. Ungakhohlwa ukuphefumula!

Ukuzivocavoca okuqinisa i-Hip

Zama lezi zivivinyo ukuqinisa i-hip flexors yakho.

Ama-lumges

1. Kusukela esimweni sokuma, bheka ngqo phambili bese uthatha igxathu lokuphana phambili ngonyawo lwakho lokunene.
2. Gobisa idolo lakho elinwetshiwe bese uthumela isisindo sakho kulowo mlenze ongakwesokudla. Qhubeka nokuzithoba kancane ungene emgodini kuze kube yilapho idolo lakho langakwesokunxele lizulazula ngenhla, noma uqabule kancane, umhlabathi. Idolo lakho langakwesokudla kufanele libe ngaphezulu ngqo kweqakala lakho langakwesokudla.
3. Phindela emuva endaweni yokuma. Phinda ukuma ngomlenze wakho wesobunxele.

Abagibeli bezintaba abashibilika phansi

Thatha amanye ama-discs e-sliding, amapuleti ephepha, noma ngisho namathawula esandla - ngokuyisisekelo, noma yini eslayidayo. Lungela ukukhuphuka!

1. Zibeke phansi phansi ngokhuni noma kwenye indawo ebushelelezi.
2. Beka izilayidi zakho ngaphansi kwamabhola ezinyawo zakho ngenkathi usesikhundleni se-pushup.
3. Donsela umlenze wakho wangakwesokudla esifubeni sakho, ushintshana nomlenze wakho wesobunxele ngendlela ongathanda ngayo abagibeli bezintaba abajwayelekile.
4. Hamba kancane ekuqaleni, bese uthatha ijubane.

Ama-skater squats

Lokhu kuhamba kufana nezikwele ezijwayelekile, nge-tweak ekhomba ngqo okhalweni lwakho.

1. Bend kusuka emadolweni nasezinqeni, wehlise isinqe sakho phansi ngenkathi ugcina umqolo wakho uqondile nesifuba siphakanyisiwe.
2. Ngemuva kwesikwele ngasinye, shintsha isisindo sakho usibeke emlenzeni wakho wesokudla noma wesobunxele ngenkathi uphakamisa umlenze ohlangothini uye ohlangothini izinzwane zakho zikhombe phambili.
3. Imilenze ehlukile njalo.
4. Lala ngomhlane izintende zezandla zakho eceleni kwakho. Shintshanani ngokwelula umlenze ngamunye phezulu nangaphandle komhlaba cishe imizuzwana emibili.
5. Bamba umlenze wakho ngama-degree angama-45 degree. Umlenze wakho obhekene nawo kufanele ugobe emadolweni unyawo lwakho lutshalwe phansi, kanti unyawo lwakho oluphakanyisiwe kufanele lugcine uzwane lukhombe esibhakabhakeni.
6. Shintsha imilenze, bese uphinda ama-10 emlenzeni ngamunye.

Umlenze oqondile uyaphakama

I-Wall psoas ibamba

Lokhu kuhamba kuqinisa imisipha yakho ejulile ye-hip flexor eyaziwa njenge-psoas, engakhuphula ubude begxathu futhi inciphise ukulimala. Isimo sokuwina!

1. Ukusuka lapho umile khona, gobisa idolo lakho langakwesokudla bese uphakamisa umlenze wakho ongaphezulu uye esibhakabhakeni.
2. Ukulinganisela onyaweni lwakho lwesobunxele ngenkathi ugcina idolo nethanga lakho langakwesokudla ezingeni le-hip cishe imizuzwana engama-30.
3. Yehlisa kancane, bese uphinda emlenzeni wakho wesobunxele.

I-Hip flexion

1. Ngenkathi ulele ngomhlane imilenze yakho iqonde ngqo, iflethi phansi, kancane kancane thatha idolo (elilodwa ngasikhathi) elibheke esifubeni sakho.
2. Yidonsele eduze kwesifuba ngangokunokwenzeka ngaphandle kokuzizwa ungakhululekile.
3. Buyela endaweni yokuqala, bese uphinda emlenzeni wakho ohlukile.

Ukuthatha

Manje njengoba uhlome ngale minyakazo yokwelula nokuqinisa, zijwayeze njalo. Khumbula, lapho i-hip flexors yakho iqina, unethuba elingcono lokuzigcina zingalimazi futhi zingabikho etafuleni lokusebenza!

3 Yoga Poses for Tight Hips