Ukuzivocavoca kwama-Hips aphilile

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Ukuzivocavoca kwama-Hips aphilile

I-hip isisindo esikhulu esithinta umzimba futhi sinomsebenzi wemisebenzi eminingi efana nokuhamba nokusebenza, ukuhlala nokuma, nokukhuphuka izitebhisi. Ngokugcina izinkalo zakho ziqinile futhi zihamba kahle, ubuhlungu be-hip bungasuswa ngokushesha futhi ungabuyela emisebenzini evamile.

Nazi ezinye izivivinyo eziyisisekelo zokusiza ugcine izinyathelo zakho ziqinile futhi zihamba phambili. Khumbula ukuhlola nodokotela wakho, uchwepheshe wezempilo, noma umhlinzeki wezempilo ukuze uqinisekise ukuthi unempilo ngokwanele yokuzivocavoca.

Lezi zivivinyo kufanele zenziwe kanye ngosuku ukuze zigcine amandla nezimo ezinomlenze. Uma ukuzivocavoca kuqala ukuzizwa kulula, ungenza amaqoqo amabili kuya kwamathathu wokuzivocavoca ngalunye ukuze uphonse inselele emisipha ye-hip futhi uthuthukise amandla nokuhamba kwezinyimba. Ungase ufise futhi ukuzama ukuzivocavoca okuthuthukisiwe kakhulu kwe-hip .

Qiniseka ukuhlola nodokotela wakho ngaphambi kokuqala lokhu, noma enye enye, uhlelo lokuzivocavoca.

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I-Hip Squeeze ye-Groin Ukuqinisa

I-hip itholakale ukuzivocavoca okulula ukwenza lokho kungathola imisipha yakho yokusebenza isebenza. Imisipha yakho ye-groin inikeza ukuzinza okuqinile emaceleni akho futhi usize ukulawula isikhundla samadolo akho .

Ngesikhathi ulele emhlane wakho, gcina amabini womabili akhotha futhi ubeke ibhola elincane, umcamelo, noma ithawula ujikele phakathi kwamadolo akho. Nikeza umcamelo ukucindezela ngobumnene. Bamba imizuzwana engu-5 bese ukhululiwe. Phinda izikhathi ezingu-10. Qinisekisa ukuyeka umsebenzi uma uzizwa ubuhlungu obunzima.

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Umlenze oqondile uphakamisa

Ukuzivocavoca umlenze oqondile kungagcizelela i-front of your hips kanye ne-quads futhi kungasiza ukusekela amadolo akho.

Ngesikhathi ulele emhlane wakho, gcina umlenze owodwa ngqo futhi idolo elilodwa ligobile. Qinisekisa imisipha yakho ye-quadriceps phezulu kwesigxathu sakho sokunene, bese uphakamisa umlenze oqondile cishe ngamasentimitha angu-12. Bamba khona lapho imizuzwana engu-2, bese wehlisa kancane umlenze wakho. Khumbula ukugcina umlenze wakho uqonde ngangokunokwenzeka. Phinda lokhu izikhathi ezingu-10 kuya kwezi-15.

Ungenza umlenze wakho oqondile uphakamise ukuvivinya umzimba ngokuyinselele ngokufaka isisindo esincane sensimbi ethangeni lakho noma umlenze ophansi.

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Umlenze wesigxathu uphakamisa

Umlenze ohlangothini ohlangothini usiza ukuqinisa ubuhlungu obumnyama ohlangothini lwe-hip yakho namadolo. Lezi zihluthulelo zibalulekile ekulondolozeni ukuhleka kwe-hip kanye namadolo ngenkathi zihamba futhi zihamba.

Lala phansi kolunye uhlangothi. Umlenze osondelene nephansi kufanele ugobe, futhi umlenze ophezulu kufanele ube oqondile. Khulisa kancane kancane umlenze wakho phezulu, uqiniseke ukuthi ugxile emadolweni akho futhi izinzwane zakho zikhomba phambili. Bamba imizuzwana engu-2, bese wehlisa kancane kancane. Phinda izikhathi ezingu-10.

Ukuvivinya umlenze wokugcoba umlenze owodwa: I-Legone Straight Leg iphakamisa.

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I-Hip Rotation Yelulela

Ukwelula ukujikeleza kwe-hip, owaziwa nangokuthi uhlaka lwesine noma u-piriformis welula, kuyisimo esihle sokuzivocavoca ukugcina izinyathelo zakho zijikeleza ngokukhululekile ekuhambeni kwazo okugcwele kokunyakaza.

Nansi indlela owelula ngayo ukujikeleza kwe-hip: Hlala phansi phansi ngedolo lakho ngqo. Dlula umlenze owodwa phezu komunye ngokubeka i-ankle yakho phezulu kwegceke lakho (njengokungathi uwela imilenze yakho ngenkathi uhlezi). Ngomusa udonsa idolo lakho emzimbeni wakho, bese ubamba imizuzwana emihlanu. Bese uphonsa ngobumnene idolo lomlenze ophezulu kude nawe kuze kube yilapho uzwakala uzwakala ehlathini lakho. Bamba lesi sikhundla ngamasekhondi angu-5, bese ukhululeka kancane kancane. Phinda izikhathi ezingu-10.

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Abagibeli be-Hip

Ama-Hip-hikers (owaziwa nangokuthi ukudonsa kwe-pelvic) yizikhwama ezinhle ukuze uthole imisipha yakho ehloniphekile isebenza ngesisindo esiphathelene nesisindo. Ukwenza lo msebenzi, ume eceleni kweyodwa unyawo esitebhisini kanti enye ilenga. Ukugudluka ngamabili amadolo, phansi phansi kwekhanda lakho ngakolunye uhlangothi ukuze unyawo lwakho luye phansi. Womabili amadolo kufanele ahlale eqondile; ukunyakaza kufanele kuvele ngokuhlanganyela kwakho kwe-hip. Uma isikhumba sakho sithengiswa phansi, sibuyisele kancane kancane endaweni yokuqala. Phinda usebenze izikhathi ezingu-10.

Ngokugcina izinyathelo zakho ziqinile futhi ziguquguquke, ungakwazi ukuvimbela ubuhlungu be-hip nezinkinga ezivela kuzo. Uma unezinhlungu ze-hip, ukuzivocavoca ngobumnene kungase kube isihluthulelo ekusizeni ukuncipha ubuhlungu futhi ubuyele emsebenzini wakho ojwayelekile.