9 Running Yelula Ukwenza Njalo Njalo Run Single

-Delile

• I-Couch Stretch
• Umelule Ithole
• 90/90 Yelula
• Ukuguqa KweHip Flexor
• Umdwebo-4 Glute Stretch
• I-Liing Hamstring Yelula Ukuze Ukwelule Komzimba
• Phambili Songa
• I-Butterfly Stretch
• Ukwelula uhlangothi ngeBent Leg
• Buyekeza kwe-

Uma ufushane ngesikhathi, ukwelula imvamisa kuyinto yokuqala okufanele uhambe-kepha akufanele kube njalo. Ukwelula ngaphambi nangemuva kokugijima kungavimbela ukulimala okujwayelekile okugijimayo, njengedolo lomgijimi, kukusize ushaye leyo PR ngaphandle kokuthi ubekwe eceleni. (Lawa mathuluzi wokutakula nawo angenza umehluko.)

Angazi ukuthi uzoqala kuphi? Faka lolu chungechunge lwezinto ezisuka kuLisa Niren, ofundisa ikhanda nomqondisi wokuqukethwe nohlelo kuStudio, uhlelo lokusebenza oluvumela abasebenzisi ukuthi bafinyelele ekusebenzeni kwe-studio treadmill futhi bancintisane kubhodi yabaphambili. Ama-stretch amaningi agxile ekuvuleni izinqulu zakho, okuyisihluthulelo kunoma ubani ogijima kakhulu. (Lezi zivula ze-yoga hip zisifanele isikhathi sakho.)

"Izinqe eziqinile zingadala ubuhlungu be-hip obwenza kube nzima, noma kungenzeki, ukuqeda ukugijima kwakho," kusho uNiren. Lokhu kuhamba kuzongeza isikhathi esithe xaxa ekusebenzeni kwakho, kepha inzuzo ikufanele.

I-Couch Stretch

A. Yima ngaphambi kwesofa, udonga, noma ibhokisi elinonyawo lwesokudla phambili, unyawo lwesobunxele luhlezi ebhokisini. Beka ithawula ngqo ngaphansi kwedolo emuva ukuze uthole isiguqo esengeziwe.

B. Goba idolo elingakwesokudla ukuze ubuyisele kwesokunxele phansi, ucindezela ama-glute ukuze uzinze emuva ophansi.

Bamba imizuzwana engama-30. Shintsha izinhlangothi bese uphinda.

Umelule Ithole

A. Yima phambi kombhede, udonga, noma ibhokisi elinezinzwane zesobunxele ezicindezelwe ebhokisini. Letha isisindo phambili ukuze uzwe ukwelula enkonyaneni lesokunxele.

Bamba imizuzwana engama-30. Shintsha izinhlangothi bese uphinda.

90/90 Yelula

A. Qala uhlezi phansi noma umata onomlenze wangakwesokudla welulelwe phambili, umlenze wesobunxele welulelwe ohlangothini, amadolo agobe ema-engeli angama-90-degree. Hlala phezulu ngomgogodla ongathathi hlangothi.

Bamba imizuzwana engama-30. Shintsha izinhlangothi bese uphinda.

Ukuguqa KweHip Flexor

A. Guqa ngedolo langakwesokudla phambili, idolo langakwesokunxele linwetshiwe emuva, ngaphezulu konyawo lwesobunxele luhlala phansi.

B. Shifta isisindo siye phambili uze uzwe ukwelula inqulu. Finyelela izingalo phezulu.

C. Buyela emuva ngesandla sobunxele ukuze ubambe unyawo lwesokunxele, bese ucindezela unyawo lwesokunxele ubheke phansi ukuze ujulise ukwelula.

Bamba imizuzwana engama-30. Shintsha izinhlangothi bese uphinda.

Umdwebo-4 Glute Stretch

A. Lala embhedeni. Gobisa idolo langakwesokudla ukuze ulethe iqakala langakwesokudla phambi kwethanga lesobunxele.

B. Goba idolo langakwesokunxele ukuletha umlenze wangakwesokudla esifubeni, bese ubamba emuva kwethanga lesobunxele bese udonsela esifubeni.

Bamba imizuzwana engama-30. Shintsha izinhlangothi bese uphinda.

I-Liing Hamstring Yelula Ukuze Ukwelule Komzimba

A. Lala ngomhlane welulele unyawo lwesokudla ukuya ophahleni. Ibhande lokumelana neluphu ngaphesheya kwebhola lonyawo langakwesokudla.

B. Ukugcina imilenze iqonde futhi imisipha ihlikihliwe, vula umlenze wesobunxele uye ohlangothini ukuletha umlenze phansi. Bamba imizuzwana engama-30.

C. Donsela umlenze wangakwesobunxele emzimbeni uye emhlabathini ohlangothini lwesokunene lomzimba.

Bamba imizuzwana engama-30. Shintsha izinhlangothi bese uphinda.

Phambili Songa

A. Hlala unwebe imilenze, izinyawo zigobile. Ibhande lokumelana neluphu kumabhola ezinyawo.

B. Ukugcina uqonde ngqo, hinge phambili okhalweni ngenkathi udonsa ibhendi lokumelana ukuletha umzimba ongaphezulu emilenzeni.

Bamba imizuzwana engama-30. Phinda.

I-Butterfly Stretch

A. Hlala phansi ulethe amathe ezinyawo ndawonye, ​​amadolo avulekele ezinhlangothini.

B. Ancike phambili ukuze uzwe ukunwebeka ku-groin. Bamba imizuzwana embalwa, bese uncika phambili kancane ukuletha izindololwane phansi.

Bamba imizuzwana engama-30. Phinda.

Ukwelula uhlangothi ngeBent Leg

A. Hlala ngomlenze wesobunxele ugobeke waba uhhafu uvemvane, umlenze wangakwesokudla welulelwe eceleni, unyawo lwesokudla luguquliwe.

B. Hinge okhalweni ukusonga umzimba ngenyawo langakwesokudla bese ubamba unyawo lwangakwesokudla.

Bamba imizuzwana engama-30. Shintsha izinhlangothi bese uphinda.

Buyekeza kwe-