Okuthuthukisiwe kwe-Hip Ukuqinisa Ukuzivocavoca

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Ukuqala Ukuzivocavoca Okuthuthukisiwe Kwe-Hip Okuthuthukisiwe

Izindebe zinamalungu amakhulu, anezicathulo ezithinta ukucindezeleka okukhulu usuku ngalunye. Uma unezinhlungu ze- hip , ukulula okulula nokuzivocavoca kungakwanela ukusiza ukuncipha noma ukuqeda ubuhlungu bakho. Ngezinye izikhathi, ungadinga ukuzivocavoca okuthuthukisiwe okuthuthukisiwe kwe-hip ukusiza ukukhulisa amandla we-hip nokuthuthukisa ukuhamba komsebenzi.

Ukulimala okunye okuphindaphindiwe kwe-hip, amadolo kanye ne-ankle kungabangelwa ubuthakathaka emzimbeni we-hip no-core musculature. Ukulimala okuningi okuvame ukugijima kanye nokulimala kwezemidlalo kungabangelwa ubuthakathaka ezinkalweni. Ukuzivocavoca kwamandla we-hip okuthuthukisiwe kungase kube ingxenye eyodwa yohlelo lwakho lokuvivinya umzimba olungasiza ukuthuthukisa amandla we-hip, ukunciphisa ubuhlungu, nokuthuthukisa ukusebenza kwakho kwezemidlalo jikelele.

Ngaphambi kokuqala noma yiluphi uhlelo lokuvivinya umzimba, qiniseka ukuthi uhlole nodokotela nodokotela wakho wezempilo ukuqinisekisa ukuthi ukuzivocavoca kufanelekile esimweni sakho esiqondile futhi ufunde umzimba ongcono kakhulu.

I-Single Leg Bridge

Ukuze wenze ibhuloho elilodwa lomlenze, ulale emhlane wakho ngamadolo akho egobile futhi ezinyaweni phansi phansi. Yenza imisipha yakho yesisu, uqonde umlenze owodwa bese uyiphakamisa cishe ngamasentimitha angu-15. Ngenkathi ugcina isisu sakho siqinile futhi umlenze wakho up, kancane kancane uphakamise amabhasi akho uze wenze ibhuloho nomzimba wakho. Bamba lesi sikhundla ngamasekhondi angu-2, bese wehla kancane kancane. Phinda lokhu kusetshenziselwa ukuphindaphinda okungu-10 ngomlenze owodwa bese wenza okuphindaphindiwe okuphindwe ngu-10 ngomunye umlenze.

Lokhu kusebenza kuhle ukusebenza imisipha enobuningi ekhulayo futhi isusa umlenze. Imisipha yomzimba kanye nokushaya imisipha ibuye inselele ngesikhathi sebhuloho elilodwa lomlenze.

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Amabhuloho weBhola

Ukwenza ibhuloho yebhola, kuqala udinga ukuthola ibhola yokwelashwa. Ngokuvamile ungathenga eyodwa esitolo sendawo yezemidlalo. Uma unenkinga yokuthola eyodwa, xhumana nodokotela wakho womzimba futhi angakwazi ukusiza. Amaphilisi wezokwelapha afika ngobukhulu obuhlukahlukene. Ubukhulu obuvamile kakhulu buyi-55, 65, no-75 centimeters.

Ibhuloho ibhola lenziwa ngokulala emhlane wakho ngemilenze yakho ephumula ebhola. Qinisekisa imisipha yakho yesisu futhi uphakamise kancane izinyawo zakho uze udale ibhuloho nomzimba wakho. Ibhola lidala indawo engavamile, ngakho-ke lungele uzizwe usebenza imisipha yakho yomzimba. Bamba lesi sikhundla ngamasekhondi angu-2, bese wehla kancane kancane. Phinda lo msebenzi ukuze uthole izikhathi ezingu-10.

Ibhuloho yebhola inselele isisindo se-hip kanye nemisipha ye-abductor, kanye nemisipha yomzimba.

Ngemuva kokuba ufunde ibhuloho yebhola, ungayinselela imisipha ye-hip ngokwengeziwe ngokuzivocavoca okulandelayo: Ibhuloho yebhola nge knee flexion.

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Ibhuloho yeBhola ene-Fnexion yezintambo

Uma usuwazi kahle ibhuloho yebhola, ukwengeza i knee flexion kungase kuqhubekele phambili inselele imisipha esekela isihluthulelo. Lokhu kusebenza kuphumelela ekubangela ukuhlanganiswa kwe-hamstring, hip, kanye nemisipha yomzimba futhi kuhle kakhulu ukuqina kwezinyosi nokuqala.

Ukwenza lo msebenzi, yenza ibhuloho yebhola uphinde ubambe isikhundla sebhuloho, bese uguqa ngamadolo akho bese uvumela ibhola ukuba liqhubekele emaceleni akho. Qiniseka ukugcina izibeletho zakho zihlanganyela. Uma nje amadolo egobile, ubambe lesi sikhundla ngamasekhondi angu-2, bese ubuyela endaweni yebhola ibhuloho. Phinda ubude bendolo izikhathi ezingu-10. Emva kokuphindaphinda oku-10, kancane kancane wehlisa umzimba wakho endaweni yokuphumula.

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I-Lateral Band Walk

Ukuzivocavoca kwe-bandal band ukuqinisa imisipha ehlangothini lwezinyathelo ezibizwa ngokuthi i-gluteus medius. Lezi zinhlanzi zibalulekile ukugcina ukuzinza lapho uhamba futhi uhamba.

Uzodinga ukuthola i-latex noma ibhethri yokwelapha yerabha ukuze wenze lo msebenzi. Kuvame ukutholakala esitolo sakho sezemidlalo esendaweni yakho, noma isazi sakho somzimba sangakini singanikeza izinyawo ezimbalwa ngemali encane.

Thepha ibhripi yokwelapha e-loop. Faka izinyawo zombili ngaphakathi ngaphakathi kwe-loop uphinde ume. Vula imilenze yakho ububanzi ukufaka ukuphazamiseka kwi-band. Qinisekisa ukugcina ukungezwani ebhodini, ukubandakanya izibeletho zakho, futhi uthathe izinyathelo ezincane eceleni. Kumele uzizwe uhlushwa ngaphandle kwezintambo nemilenze yakho. Hamba ngezinyawo ngezinyathelo ezingu-10, bese uhamba ngenye indlela ngezinyathelo ezingaba ngu-10. Phindela emuva kwezintathu ezintathu.

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Ukuqanjwa kwe-Hip ne-Therapy Band

Ukwenza lo msebenzi, qhafaza ibhanti yakho yokwelashwa yerabhazi eduze nento ezinzile. Unyawo lombhede noma itafula yizindawo ezinhle. Faka unyawo olulodwa ngaphakathi kwe-loop, bese uphakamisa kancane unyawo lwakho nomlenze ohlangothini, uqiniseke ukuthi ugcine izinzwane zakho zikhomba phambili. Bamba amasekhondi angu-2, bese ubuyela kancane kancane endaweni yokuqala. Phinda lo msebenzi izikhathi ezingu-10, bese ushintsha imilenze.

Ukwenza lo msebenzi ube inselele kakhulu, zama ngakho ngaphandle kokubambelela kunoma iyiphi into ukuze inselele ibhalansi yakho.

Ukuzivocavoca njengoba kuchazwe lapha kusikisela izikhathi ezingu-10 ngalunye. Uma amandla akho ethuthuka futhi umzimba ube lula, ungaqhubeka uzinselela ngokwenza iziqu ezintathu zokuzivocavoca ngalunye noma ukwandisa ukuphindaphinda ku-15 noma 20. Njengoba lokhu kungukuzivocavoca okuqinisayo, kufanele kwenziwe kathathu ngesonto ukuvumela ukutholakala kwemisipha efanelekile. Nalapha, hlola nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.

Ukuzivocavoca okuthuthukisiwe kwe-hip kuklanyelwe ukusiza ukuthuthukisa amandla nokuzinza kweziqhwa nemilenze. Ngokugcina iziqhwaga ziqinile, ungakwazi ukugcina ukuhamba komsebenzi okungenabuhlungu.