Amabhuloho we-Hip - Izinguquko nokuguqulwa kwazo zonke izizinga zokufaneleka

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I-Hip Bridge Eyisisekelo

Akusiyo imfihlakalo ukuthi ibhuloho le-hip lihamba phambili ngokuhamba ngezintambo ze-butt, i-hamstring ne-back back-down - futhi ukhiye wokuphatha ubuhlungu obungapheli obuya emuva.

Kodwa bewazi ukuthi ngokushintsha lo msebenzi oyisisekelo wezokwelapha ungayiguqula ibhuloho ye-hip ibe yizinselelo eziphakathi neseziphambili? Imfihlo yokuvuselela ikhona ekuguquleni ifomu.

Ukusebenzisa ukuguqulwa kanye nokuhlukahluka kungakusiza ukuba ugweme intukuthelo, uhlale ohlelweni lokudonsa isikhathi eside futhi uhambe udlule noma yiliphi i-plateau yokuqeqeshwa yamandla ongayithola.

Lokho kusho ukuthi abantu abaningi - ikakhulukazi labo abaphila nobuhlungu obungapheli - sebenzisa izinguqulo ze-bridge "akukho frills" isikhathi eside, kanye nokuhlukahluka kohlobo olwengeziwe. Kungenxa yokuthi lezi zindlela ezinhle zokuqala lapho uqala uhlelo lokuzivocavoca olwenzelwe ukuphumula ubuhlungu nokuthuthukiswa komzimba.

Kodwa uma unesifiso sokuhamba ngaphandle noma ngabe umhlane wakho usalimaza, ungase uthathe isiqephu sakho ku-Wabasaqalayo: Isihluthulelo sokuphumelela ngebhuloho, noma noma yikuphi ukuvivinya umzimba okubalulekile, ukuhlala endaweni engenabuhlungu. Uma kufanele kuvele izimpawu, into enhle ukuyenza yima futhi ukhulume nodokotela wakho kanye / noma umhlinzeki wezinto ezibonakalayo mayelana nenqubo yakho engcono kakhulu .

Ngezansi kunezinguquko ezimbalwa ezenzekayo zebhuloho le-hip. Abanye bakulungele abaqalayo kanye nabantu ababuhlungu, kuyilapho abanye befaneleka kakhulu kulabo abasendaweni yokubuyisela emuva. Khuluma nodokotela wakho kanye / noma uchwepheshe wezempilo ukuze uqiniseke ukuthi ukhetha ukuhlukahluka ngezinga elifanele lenselele kuwe.

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I-Hip Bridge esekelwayo

Ingabe uqala nje ohlelweni lokuvivinya umzimba wakho? Awunamandla yini ezinkalweni zakho nakwezintambo? Uthola ubuhlungu obungapheli noma ubuhlungu emuva emuva kosuku?

Uma kunjalo, ungenza ibhuloho le-hip lifinyeleleke ngokufaka kancane ukwesekwa ngaphansi kwe-sacrum bone yakho . Kutholakala ngezansi kokuphela kwendawo yakho ye-lumbar, i-sacrum ingaphansi kwesithambo sokugcina emgodini wakho.

Ibhokisi le-yoga lisekela kahle, kodwa ungasebenzisa futhi izandla zakho. Qinisekisa ukubeka noma yiluphi uhlobo lwedivayisi yokusekela oyisebenzisayo endaweni efanele, ephakathi kwamathambo akho e-hip ngemuva, nangaphansi kwejika eliphansi lemvelo .

Uma usesikhundleni, thatha izikhathi ezimbalwa zokuphumula ukuphefumula nokuphumula; bese ususa ukwesekwa bese wehla.

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Kufanele Ube Nkulu Kanjani Ukuthatha I-Hip Bridge Yakho?

Uma usulungele ukuqhubekela phambili ekusebenziseni kwebhuloho esekelwe, okuyi-yoga pose, yenza u-hip wakho uphakamise phezulu njengoba udinga ukuze ukwazi ukuzwa ushintsho oluthile lwezicubu. Lokhu kungafanisa nokwehliswa kwemisipha yakho ye-quadriceps phambi kwezintambo namathanga, noma usebenze emasiphazini akho kanye nasenhlakeni.

Futhi umthetho ojwayelekile wokukhipha i-extrapolate kulokhu ukuthi akudingeki uqale phezulu ukuthola imiphumela emihle kusuka kubhuloho lakho. Eqinisweni, kungase kuphephe futhi kuphumelele kakhulu ukuhlala uphansi ekuqaleni futhi uqinisekise ukuthi ungenza izinkomba ezingu-10 ngaphandle kokuzwa ubuhlungu.

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Yakha Amandla Okubuthakathaka bese Uthola Intambo Yelula Nge-Hip Bridge Ukushintsha

Ukuze uhlombe olukhulu lungadinga umsebenzi omningi ngaphandle kwemisipha yakho ye-hamstring ne-butt, zama ukufaka isandla sakho iminwe ndawonye bese udonsa izandla zakho, izingalo ngakho-ke amahlombe akho ahlehlise ekuhambeni kwezinyawo zakho.

Yiqiniso, izandla zakho ngeke zifike ezinyaweni zakho, kodwa lapho uzama ukuzithola khona, cishe uzokhipha ukucindezeleka kwamasipha emahlombe nasesifuba sakho. Ungase uthole ukuthi imisipha yakho ye-hamstring ne-butt kufanele isebenze kanzima ukuze ugcine izinyathelo zakho emoyeni.

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Zama ibhuloho elilodwa elilindile le-Hip

Uma usuwe wiz ekwenzeni ibhuloho enezinyawo zombili ezitshalwe phansi, zama ngomlenze owodwa uphakanyiswe .

Qala ngokuzibeka esimweni esiphansi se-bridge. Uma izinyathelo zakho sezikhuphukile, phakamisa umlenze owodwa emoyeni.

Qinisekisa ukugcina izinga lakho ezinqulwini ngenkathi zikhuphuka. Le pointer ibalulekile uma ufuna ukuthuthukisa amandla asemzimbeni oyisisindo.

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Onzwane Zakho! Ukushintshaniswa kwe-Hip Extreme Hip

Isikhathi senkinga enkulu - ibhuloho le-hip tip.

Uma usesimweni se-bhuloho ye-hip esinezinyawo ezimbili, phakamisa izithende zakho. Uzozizwa lokhu emathole akho, ama-butt, ama-hamstrings kanye nemisipha yomzimba. Ungase uzizwe ulula emisipha yakho ye-quadriceps ngaphambili.

Phakamisa futhi uhlalise izithende zakho kancane kancane izikhathi ezingu-10. Ukuhluka kwalokhu kuhluka kungase kube ukugcina izithende zakho ziphakanyisiwe ngenani lezingu-10.

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I-Advanced Hip Bridge ye-Stulder Stretch

Uma ukuphoqa izandla zakho kuyisiqeshana sekhekhe (islayidi # 4), zama ukufinyelela izingalo zakho namahlombe ngisho nangaphezulu ngokubamba isikhumba ngasinye ngezandla ezifanele (okungukuthi, isandla esisodwa). Gcina izithende zakho zicindezela phansi ukuze umzimba wakho uzinze. Lokhu kungasiza ukugxila ekusweleni emahlombe akho. Ibuye isekele ukusekela isimo sakho somzimba ngenkathi usukhuphukile lapho.

Uma ukuhluka okuphambili okuboniswe kulesi sihloko kube lula kuwe, cabanga ngokungeza izilinganiso ze-ankle.

Futhi, ungazi ukuthi kufanele wenze konke okushiwo ngenhla ngosuku olulodwa. Hlanganisa futhi ufanise ukuhamba, futhi qiniseka ukuthi ugcine konke okwenzayo endaweni yezinhlungu .