Abavuli be-Hip abangu-13

-Delile

• Ukusetshenziswa ngokweqile nokungasebenzi
• Ama-Hacks wokuzelula
• 1. Ukuma kwe-lunge elula
• 2. Ukuguqa kwe-hip-flexor elula
• 3. Spiderman elula
• 4. Amagobolondo egobolondo
• 5. Isikwele esivundlile
• 6. I-Side angle pose
• 7. Uhlezi ukujikeleza kwe-hip kwangaphakathi
• 8. Uhlezi welule uvemvane
• 9. I-Wide-angle ihlezi phambili ukugoba
• 10. Ijuba pose
• 11. I-Supine pigeon pose
• 12. Ukwehliswa kwe-foam foam
• 13. I-Thai massage
• Ukuthatha
• 3 Yoga Poses for Tight Hips

Ukusetshenziswa ngokweqile nokungasebenzi

Abantu abaningi babhekana nemisipha ye-hip eqinile. Kungabangelwa ukusetshenziswa ngokweqile noma ukungasebenzi. Uma ugijima, uhamba ngebhayisikili, noma uhlala usuku lonke emsebenzini, ungahle ube nezinqulu eziqinile.

Izinqe eziqinile zingenza ungakhululeki ukuhambisa imilenze yakho. Bangangeza nengcindezi emadolweni nakumqolo ongezansi. Lokhu kungadala ubuhlungu nokungahambi kahle emzimbeni wakho ophansi.

Ungavula okhalweni lwakho ngokwenza okunwebekayo okulula kwe-hip flexor nokuzivocavoca umzimba. Lokhu kuzosiza ekunciphiseni ukungezwani futhi kuqinise imisipha yakho yesinqe.

Ama-Hacks wokuzelula

Okokuqala, amathiphu ambalwa ukuze uthole okuningi kukho konke ukuhamba:

• Ukuzifudumeza kuqala. Hamba uzungeze kancane noma uhambise izingalo zakho ngobunono ebangeni lakho eligcwele lokunyakaza. Noma, welula ngemuva kokugeza okufudumele.
• Bala ukuphefumula, hhayi imizuzwana. Faka esikhundleni sokubala imizuzwana engu-15 ngokubala ukuphefumula okujulile okungu-4 noma okungu-5 ngaphakathi nangaphandle.
• Shintsha. Ungaguqula ukwelula nokuzivocavoca kokuhamba, ibhalansi, nezinye izimo nezindawo. Khuluma nodokotela wakho oyinhloko, owelapha ngokomzimba, noma umqeqeshi oqinisekisiwe ngokomzimba ukuze uthole ukuholwa.

Manje ake singene ekuzivocavoca umzimba okungu-13 nokunwebeka kokuvula izinkalo zakho.

1. Ukuma kwe-lunge elula

I-lunge lunge elula isebenza okhalweni lwakho, emathangeni, nasemathangeni. Ukunyakaza okuphindaphindwayo nakho kukhipha ukuqina ezinqulwini.

1. Yima ngezinyawo zakho ububanzi be-hip-wide. Hlanganisa i-abs yakho bese wehlisa amahlombe akho.
2. Hambisa unyawo lwakho lwesokudla phambili.
3. Yehlisa umzimba wakho kuze kube yilapho ithanga lakho langakwesokudla lifana naphansi. Jongisa isinxele sakho sangakwesokudla phambili kancane phezu kwezinzwani zakho.
4. Bend kancane phambili okhalweni lwakho, ugcine umhlane wakho uqondile futhi nengaphakathi lakho lihlanganyele.
5. Bamba imizuzwana engu-15 kuya kwengu-30. Qala ngeqoqo elilodwa lama-reps amabili kuya kwangu-4.
6. Phusha onyaweni lwakho lwesokudla ukusukuma. Phinda ngomunye umlenze.

2. Ukuguqa kwe-hip-flexor elula

Ukuze uthole ukuhluka okulula ekumeni kwe-lunge ukuma, zama ukuguqa kwe-hip-flexor elula. Lokhu kuhle uma unezinkinga zokuhamba.

Uma udinga ukwesekwa okwengeziwe, beka ithawula eligoqiwe, ingubo, noma iphedi ngaphansi kwedolo lakho.

1. Guqa phansi ngedolo lakho lesobunxele. Beka unyawo lwakho lwesokudla oluphansi phansi phambi kwakho.
2. Gobisa idolo lakho langakwesokudla kuma-degree angama-90. Gcina idolo lakho phezu kweqakala lakho langakwesokudla.
3. Beka izandla zakho okhalweni. Lungisa umgogodla wakho bese wehlisa amahlombe akho.
4. Ngenisa ngobumnene inqulu yakho yangakwesokudla. Faka umongo wakho nethanga lesokunxele.
5. Bamba imizuzwana engama-30. Qala ngeqoqo elilodwa lokuphindaphinda okungu-2 kuye ku-5.
6. Shintsha imilenze bese uyaphinda.

3. Spiderman elula

Lokhu kuhamba kunweba imisipha esinqeni sakho nasemgodleni wakho. Iphinde isebenze umnyombo wakho. Ukwelulwa kwe-spiderman kufana nomugqa ophansi nesibankwa esibonakala ku-yoga.

1. Qala isikhundla push-up ezandleni nasezinzwaneni zakho.
2. Beka idolo lakho langakwesokudla eduze kwendololwane yakho yangakwesokudla.
3. Beka izinkalo zakho phansi. Bamba imizuzwana engama-30.
4. Buyela endaweni yokuphusha. Phinda ngomlenze wesobunxele.

4. Amagobolondo egobolondo

Ukuzivocavoca kwe-clamshell kuqinisa i-hip flexors yakho. Kuyasiza ukukhulula ukuqina ngenxa yobuthakathaka nokungasebenzi. Ukuvivinya umzimba kuvame ukusetshenziselwa izinhlungu emuva. Ama-Clamshells azophinda aveze ama-glutes akho.

1. Lala ngohlangothi lwakho amadolo agobe nge-angle engu-45 degree.
2. Phumuza ikhanda lakho esandleni sengalo yakho engezansi, bese ufaka esinye isandla esinqeni.
3. Qondanisa izithende zakho ngama-glutes akho. Beka okhalweni lwakho ngaphezulu kwesinye.
4. Ukugcina izithende zakho ndawonye, ​​phakamisa idolo lakho eliphezulu kakhulu ngangokunokwenzeka ngaphandle kokuhambisa izinkalo zakho. Ungahambisi umlenze wakho ongezansi phansi.
5. Phinda izikhathi eziyi-8 kuya kwezingu-10. Shintsha izinhlangothi bese uphinda.

5. Isikwele esivundlile

Ukwelulwa kwezikwele okuvundlile kunciphisa ukuqina ezinqulwini, emgodini nasemhlane. Iyafana ne-Cat-Cow ne-Frog Pose nge-yoga.

1. Guqa phansi. Beka amadolo akho abanzi ukwedlula okhalweni lwakho.
2. Qondanisa amaqakala akho ngamadolo. Nweba umgogodla wakho.
3. Cindezela okhalweni lwakho emuva ezithendeni zakho.
4. Bamba imizuzwana engama-30.

6. I-Side angle pose

I-pose angle pose ijwayelekile emikhubeni ye-yoga. Njengoba welula izingilazi nethanga langaphakathi, kuqeda ukungezwani ezinqulwini.

1. Beka izinyawo zakho zihlukaniswe ngamamitha amathathu noma amane.
2. Zungezisa unyawo lwakho lwesobunxele ngaphandle bese unyawo lwakho lwesokudla luye kuma-degree angu-45.
3. Gobisa idolo lakho langakwesokunxele liye kuma-degree angama-90. Phakamisa izingalo zakho ekuphakameni kwamahlombe.
4. Yelula ingalo yakho yesobunxele phansi nengalo yakho yangakwesokudla phezu kwekhanda lakho.
5. Bhekana ne-torso yakho phambili. Bamba ukuphefumula okungu-3 kuye ku-5.
6. Khulula bese ubuyisela izingalo zakho ekuphakameni kwehlombe. Khomba izinyawo zombili phambili.
7. Phinda ngakwesokudla.

Buka ividiyo evela ku-GuerillaZen Fitness ukuthola okuningi ngokuthi ungakuthuthukisa kanjani ukujikeleza kwe-hip kwangaphakathi.

7. Uhlezi ukujikeleza kwe-hip kwangaphakathi

Ukuhlala ukujikeleza kwe-hip kwangaphakathi kuthuthukisa ukuhamba kwe-hip nobubanzi bokunyakaza. Lokhu kunganciphisa ukuqina nokungahambi kahle.

Uma unezinkinga zamadolo, gwema lokhu kuvivinya umzimba. Kungabeka ukucindezeleka okuningi emadolweni.

1. Hlala phansi. Gobisa amadolo akho.
2. Beka izinyawo zakho zibanzi kancanyana kune-shoulder-wide apart.
3. Ukuze uzinze, beka izandla zakho phansi ngemuva kwakho.
4. Flex unyawo lwakho lokunene. Gcina umlenze wakho wesobunxele endaweni.
5. Letha idolo lakho langakwesokudla ngaphakathi nangaphansi. Phinda ngakolunye uhlangothi.

8. Uhlezi welule uvemvane

Ukwelulwa kwevemvane elihleli phansi kungukuvula isinqe okubandakanya amathanga akho nokububula kwakho.

Ungakhathazeki uma amadolo akho engasondele emhlabathini. Njengoba izinkalo zakho zikhululeka, uzokwazi ukuzinciphisa.

1. Hlala phansi ngezinyawo ndawonye. Lungisa umhlane wakho.
2. Beka izandla zakho phezulu kwezinyawo zakho.
3. Ncika phambili kusuka okhalweni lwakho. Cindezela ngobumnene izindololwane zakho emathangeni akho.
4. Bamba imizuzwana engu-15 kuya kwengu-30. Phinda izikhathi ezimbili kuya kwezingu-4.

9. I-Wide-angle ihlezi phambili ukugoba

Lokhu kuvivinya umzimba kubizwa nangokuthi isihlalo esihleliwe sesihlalo. Idedela ukungezwani ezinqulwini, emisipheni, kumathole, nasemqolo ophansi.

1. Hlala phansi imilenze yakho ivulekele kuma-degree angama-90.
2. Uma umhlane wakho ujikeleza lapho uhleli, phakamisa izinkalo zakho bese uhlala kubhulokhi ye-yoga. Lokhu kuzosiza ukunweba iqolo lakho eliphansi.
3. Finyelela izingalo zakho ngqo phambili. Khomba izinzwane zakho ophahleni.
4. Ncika phambili kusuka okhalweni lwakho. Lungisa umhlane wakho bese uhlanganyela nomgogodla wakho.
5. Bamba imizuzwana engu-15 kuya kwengu-30. Phinda izikhathi ezimbili kuya kwezingu-4.

10. Ijuba pose

Ukuze welule ngokujulile, zama i-pose yejuba. Kukhulula i-hip flexors yakho, izinkalo zangaphandle, nama-glutes. Le pose iphinda ikhiphe ukungezwani emisipheni yakho ye-psoas, exhuma amathanga akho nomhlane ongezansi.

Uma unamadolo amabi, beka ithawula eligoqiwe noma ingubo ngaphansi kwedolo. Lokhu kuzosebenza njengomqamelo.

1. Qala kuzo zonke ezine. Beka idolo lakho lesobunxele ngemuva kwesihlaka sakho sobunxele.
2. Beka isinxele sakho phansi. Kancane kancane hambisa unyawo lwakho lwesobunxele phambili.
3. Khulisa umlenze wakho wangakwesokudla ngemuva kwakho. Beka phezulu iqakala lakho phansi.
4. Uma izinkalo zakho zingathinti phansi, zibeke ngaphezulu kwebhulokhi ye-yoga noma umcamelo.
5. Nweba umgogodla. Phumula izandla zakho phansi noma ibhulokhi le-yoga.
6. Bamba ukuphefumula okungu-5 kuye ku-10. Shintsha izinhlangothi bese uphinda.

11. I-Supine pigeon pose

Uma i-pigeon pose izizwa ingakhululekile, zama i-supine pigeon pose. Le nguqulo ilungile uma unamadolo amabi noma izinkalo eziqinile. Ibizwa nangokuthi i-piised pigeon pose, ukuma kwesibalo-4 pose, noma iso lenaliti.

Ukuze uthole ukwesekwa okwengeziwe, beka ikhanda lakho kumcamelo.

1. Lala phansi ngomhlane. Gobisa amadolo akho.
2. Phakamisa umlenze wakho wesobunxele. Ungabeka unyawo lwakho lwesobunxele odongeni.
3. Dlula isandla sakho sokudla ngaphezulu kwethanga lakho lesobunxele.
4. Bamba ithanga lakho langakwesokudla ukuphefumula okungu-3 kuya ku-5. Ukuze ujulise ukunwebeka, sebenzisa ingcindezi ngobumnene.
5. Buyela endaweni yokuqala. Shintsha izinhlangothi bese uphinda.

12. Ukwehliswa kwe-foam foam

Iroli yegwebu ingakhipha ukungezwani okhalweni lwakho, ama-quads, nasemilenzeni. Leli thuluzi lisebenzisa ingcindezi yemisipha nezicubu ezizungezile.

1. Beka ithanga lakho langakwesokudla ku-roller foam.
2. Qondanisa umlenze wakho wesokudla ngemuva kwakho. Gobisa idolo lakho langakwesokunxele liye kuma-degree angama-90 bese ulibeka eceleni.
3. Phumuza izingalo zakho phansi phambi kwakho.
4. Slow umzimba wakho uye phambili nasemuva. Phinda ngapha nangapha.
5. Qhubeka imizuzwana engama-20 kuye kwangama-30. Phinda emlenzeni wesobunxele.

13. I-Thai massage

I-massage yaseThailand ingenye indlela yokukhulula imisipha yakho. Lolu hlobo lwe-massage luhlanganisa i-acupressure, ukucindezela okujulile, nokunyakaza okufana ne-yoga.

Ngesikhathi sokubhucungwa kweThai, ungagqoka izingubo ezikhululekile. Umelaphi wakho uzosebenzisa ingcindezi eqinile, enesigqi. Futhi bazohambisa umzimba wakho ezikhundleni ezandisa imisipha yakho.

Ukubhucungwa kweThai kuvame ukwenziwa phansi ngomata. Kodwa-ke, amanye amasu angenziwa etafuleni lokuhlikihla.

Ukuthatha

Ukuzivocavoca kwe-Hip flexor nokwelula kunganciphisa ukungezwani emisipheni yakho ye-hip. Ukujabulela lezi zinzuzo, kubalulekile ukuzenza njalo. Ungazama futhi ukubhucungwa kwe-Thai.

Uma uphulukiswa ekulimaleni noma unezinkinga zokuhamba, khuluma nodokotela noma owelapha ngokomzimba. Bangancoma ukuguqulwa okuhle kakhulu kwezidingo zakho.

3 Yoga Poses for Tight Hips