Ukuzelula okungu-7 Ukukhulula amaHips aqinile

-Delile

• 7 Inwebeka ukukhulula izinkalo eziqinile
• 1. Ukunwebeka kwe-Foam roller
• 2. Ukweqa idolo le-hip flexor
• 3. Ukwelulwa kwejuba
• 4. Spiderman welula
• 5. Butterfly elula
• 6. Ukwelulwa kwesikwele okuvundlile
• 7. Ukuhlala phansi
• 3 Yoga Poses for Tight Hips
• Wazi kanjani ukuthi izinkalo zakho ziqinile?
• Yini ebangela okhalweni oluqinile?
• Yini ongayenza ukusiza ukuvimbela noma ukunciphisa ingozi yakho yezinqulu eziqinile?
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kusho ukuthini ukuba nezinqulu eziqinile?

Umuzwa wokuqina okhalweni uvela ekuxabaneni okuzungeze i-hip flexors. I-hip flexors iyiqembu lemisipha elizungeze phezulu kwamathanga axhumanisa umlenze ongenhla nesinqe. Le misipha ikuvumela ukuba ugobe okhalweni futhi uphakamise umlenze wakho.

Ezinye ze-hip flexors eziyinhloko yilezi:

• I-Iliopsoas
• i-rectus femoris
• i-tensor fasciae latae
• sartorius

Abantu abaningi banezinqe eziqinile, kusuka kubantu abachitha amahora amaningi ngosuku behleli kubantu abajwayele ukuzivocavoca kanye nabadlali abangochwepheshe. Abanye abantu bathambekele ekucingeni kuleyo ndawo yomzimba wabo, futhi. Izinqe eziqinile zingakubeka engcupheni eyengeziwe yokulimala ngenxa yezidingo ezikhulayo zezicubu ezingahambi kahle.

Funda ukuze ufunde kabanzi ngezinqe eziqinile nokuthi yini ongayenza ukuze uphumule le misipha.

7 Inwebeka ukukhulula izinkalo eziqinile

I-foam roller elula kanye ne-hip flexor elula ingasiza ekunciphiseni ukuqina ezinqulwini.

1. Ukunwebeka kwe-Foam roller

Ungasebenzisa i-roller foam ukukhulula izinkalo eziqinile.

1. Lala ubheke phansi, ne-roller roller yakho ngaphansi nangaphansi kancane kwesinqe sakho sokudla.
2. Beka umlenze wakho wesobunxele ohlangothini idolo ligobile nge-90-degree angle.
3. Phumuza izingalo zakho phansi phambi kwakho ukukhipha isisindo somzimba wakho okhalweni lwakho. Lokhu kuzokwenza ukwelula kungabi buhlungu kakhulu.
4. Yelula umlenze wakho wokunene uqonde ngqo ngemuva kwakho, izinzwane zakho zikhombe emuva nangaphambili lonyawo lwakho oluphansi phansi
5. Kancane kancane hamba emuva uye phambili phezu kwe-roller foam.
6. Ukuze welule ngokwengeziwe, engeza ukunyakaza kohlangothi nohlangothi njengoba ugoqa.
7. Qhubeka kuze kube amasekhondi angu-30. Njengoba ugoqa, bona noma yimaphi amaphuzu e-trigger, noma amaphoyinti azizwa eqinile kakhulu noma abuhlungu. Ungagxila kulezo zindawo cishe imizuzwana eyi-10 ukukhulula ukuqina okuthile.
8. Ukuphinda ngesinqe sakho sobunxele.

2. Ukweqa idolo le-hip flexor

Ungenza lokhu kwelula nsuku zonke ukusiza ukukhulula i-hip flexor yakho.

1. Guqa ngedolo lakho langakwesokudla.
2. Beka unyawo lwakho lwesobunxele phansi ngedolo lakho lesobunxele ku-90-degree angle
3. Shayela inqulu yakho uye phambili. Ukugcina umhlane uqonde, ncika esifubeni sakho phambili.
4. Bamba isikhundla imizuzwana engama-30.
5. Phinda izikhathi ezimbili kuye kwezingu-5 ngomlenze ngamunye, uzama ukukhulisa ukwelula kwakho isikhathi ngasinye.

3. Ukwelulwa kwejuba

Lokhu kunwebeka kuvame ukubonakala emikhubeni ye-yoga. Ingasetshenziswa nsuku zonke ukwenza ngcono ukuhamba ku-hip flexor yakho.

1. Qala ezandleni nasemadolweni akho endaweni yetafula.
2. Letha idolo lakho langakwesokudla ulibeke ngemuva kwesihlaka sakho sokudla.
3. Beka iqakala lakho langakwesokudla phambi kwesinqe sakho sobunxele.
4. Qondanisa umlenze wakho wesobunxele ngemuva kwakho, uqiniseke ukuthi idolo lakho langakwesobunxele liqondile futhi izinzwane zakho zikhonjisiwe.
5. Gcina okhalweni lwakho isikwele.
6. Zithobe phansi ngobumnene.
7. Hlala kulesi sikhundla kuze kube imizuzwana engu-10.
8. Dedela isikhundla ngokucindezela ezandleni zakho, uphakamise izinkalo zakho, uphinde uhambise imilenze endaweni yakho yokuqala kuzo zonke izinyawo.
9. Phinda ngakolunye uhlangothi.

4. Spiderman welula

Ukwelulwa kwe-spiderman kungasiza ukufudumeza umzimba wakho ngaphambi kokuzivocavoca, noma kungasetshenziswa kukodwa noma eceleni kolunye uhlangothi lwe-hip flexor.

1. Qala endaweni yokuphusha.
2. Dlulela phambili ngonyawo lwesobunxele, ulilethe ngaphandle kwesandla sakho sobunxele.
3. Yelula izinkalo phambili.
4. Bamba lesi sikhundla imizuzwana emibili, bese ubuyela ukuqala.
5. Phinda kahlanu ukuqedela ukuphindaphinda okukodwa.
6. Phinda ngomlenze wangakwesokudla.
7. Yenza ama-reps amathathu ngomlenze ngamunye.

5. Butterfly elula

Lokhu kulula kakhulu ukuzijwayeza ngemuva kokuzivocavoca noma uma udinga ikhefu ekuhlaleni esihlalweni.

1. Hlala phansi imilenze yomibili iqonde phambi kwakho.
2. Letha amathe onyawo lwakho ndawonye, ​​bese uhambisa izithende zakho eduze komzimba wakho ngangokunokwenzeka.
3. Ncika phambili ngomhlane oqondile.
4. Phusha emathangeni akho ngezindololwane zakho ukuze welule ngokujulile.
5. Bamba welule imizuzwana engama-30.

6. Ukwelulwa kwesikwele okuvundlile

Lokhu kunwebeka kungasiza futhi ukukhulula imisipha yakho yangemuva.

1. Qala ngezindololwane zakho namadolo akho phansi, futhi amadolo akho agobe ngama-90 degrees.
2. Hamba ngamadolo akho kude ngangokunokwenzeka futhi wandise umgogodla.
3. Yehlisa umzimba wakho ophezulu ezingalweni zakho njengoba udweba okhalweni lwakho emuva naphansi.
4. Bamba kuze kufike kumasekhondi angu-60.

7. Ukuhlala phansi

Lokhu kulula kakhulu ukuzama etafuleni lakho uma usebenza ehhovisi. Ungakwenza futhi lokhu ngenkathi ubuka ithelevishini noma ugibele emotweni noma endizeni.

1. Hlala esihlalweni umhlane uqonde.
2. Beka iqakala lakho langakwesokudla edolweni lakho lesobunxele.
3. Songa i-torso yakho phambili uze uzwe ukunweba okuncane.
4. Bamba kuze kufike kumasekhondi angu-60.
5. Phinda ngakolunye uhlangothi.

3 Yoga Poses for Tight Hips

Wazi kanjani ukuthi izinkalo zakho ziqinile?

Ubuhlungu nokungakhululeki okhalweni oluqinile kuvame ukuzwakala endaweni ephezulu yokubamba. Ungase futhi ube nobuhlungu obuphansi emuva noma izingcindezi zemisipha. Izinqe eziqinile zivame ukuholela ezinkingeni ezisezingeni eliphansi emuva, emadolweni, nasemalungeni e-sacroiliac.

Indlela elula yokuhlola ukuguquguquka kwemisipha ye-hip flexor ibizwa ngokuthi ukuhlolwa kukaThomas:

• Lala ngomhlane phansi, ebhentshini, noma kwenye indawo ezinzile, eyisicaba.
• Letha amadolo womabili esifubeni sakho.
• Bamba idolo lakho langakwesokudla esifubeni sakho.
• Qondanisa umlenze wakho wesobunxele.
• Yehlisa umlenze wakho wesobunxele ngangokunokwenzeka.
• Phinda ngomunye umlenze.

Izimo eziguquguqukayo ze-Hip zibhekwa ziqinile uma noma yimuphi umlenze ungeke wehlele ngokuphelele kulele phezu kwawo.

Yini ebangela okhalweni oluqinile?

Ukuphila ngokweqile kungaholela ekuqineni kwe-hip flexors kanye nobuhlungu be-hip flexor. Lokho kungenxa yokuthi ukuhlala ngokweqile kubangela ukuba imisipha ikhululeke futhi ingasebenzi. Ziba buthakathaka kancane kancane futhi zibe mfushane, kwesinye isikhathi zibangele isimo esibuhlungu esibizwa ngokuthi ukunciphisa okuguqukayo.

Izinqe eziqinile nazo zingabangelwa:

• ukuma ngemuva kokuhlala isikhathi eside
• isinqe esikhonjiwe, esidala ukungalingani kwesakhiwo
• imikhuba yangemuva njengokuncika esinqeni esisodwa noma ukuncika phambili ezinqeni zombili lapho umile
• ukulala ubusuku bonke ohlangothini olufanayo lomzimba
• ukuba nomlenze owodwa ubude kunomunye

Izinqe eziqinile zingaphakama lapho wenza izivivinyo zomzimba eziphansi, njengezikwele kanye nokufa.

Yini ongayenza ukusiza ukuvimbela noma ukunciphisa ingozi yakho yezinqulu eziqinile?

Kungenzeka kungenzeki ukuvimbela izinkalo eziqinile, kepha unganciphisa ingozi yakho yobuhlungu be-hip:

• Sukuma uzulazule njalo ngehora noma uma uhlala etafuleni isikhathi eside.
• Fudumeza kahle ngaphambi kwanoma yikuphi ukujima.
• Nweba ekupheleni kwawo wonke ama-Workout.

Ukwelula nokuhlikihla umzimba nakho kunganciphisa ubungozi bokuqina kwemisipha nobuhlungu.

Ukubhucungwa kusiza ukukhulula izinkalo eziqinile ngo:

• ukwelula izicubu ezingenakufinyelelwa ngama-roller foam
• ukudiliza izicubu ezibomvu
• ukwandisa ukugeleza kwegazi kuya ezicutshini
• ukukhulula ama-endorphin ukunciphisa ubuhlungu
• ukuphumuza imisipha ngokushisa nokujikeleza kwegazi

Ukudla okudlela endlini

Ukwelulwa kwe-foam foam kanye nokunwebeka kwe-hip flexor kufanele kusize ukukhulula imisipha ye-hip eqinile. Ukwelashwa okuvela kuchwepheshe ofanelekayo wezemidlalo nokulungisa imithambo nakho kunganikeza usizo.

Bheka udokotela wakho uma unezinhlungu eziphikelelayo kunoma iyiphi ingxenye yomzimba wakho. Bangakwazi ukubona ukuthi ubuhlungu bakho bungumphumela wesizathu esiyisisekelo sezokwelapha yini.