Ingabe izimpande zakho ze-hip zithatha ama-exercises wakho we-ab?
Uma uthatha amakilasi e- Pilates noma ekilasini lokuzivocavoca ungase uzwe inkulumo ethi, "Hlala ngaphandle kwezingcingo zakho ze-hip." Kusho ukuthini lokho? Futhi ungakwenza?
Iyini i-Hip Flexors futhi Yenzani?
Izimpande ze-hip ziyiqembu lemisipha eliletha ithanga nomuthi womzimba eduze. Usebenzisa i-flexible yakho ye-hip emisebenzini eminingi yansuku zonke efana nokuhamba, ukunyuka, nokuguqa.
Ngokuyisisekelo, i-hip flexors yi-aliacus, i- psoas enkulu , i-pectineus, i-rectus femoris, nemisipha ye-sartorius. Ngokusobala, sidinga izimpande zethu ze-hip. Kodwa ngokuvamile asidingi kakhulu njengoba sisisebenzisa kuma- exercises ab .
Ama-Hip Flexors athathe ukusebenza okungaphezulu kuka-Ab Uma Ungenandaba
Nansi inkinga: Uma sizama ukukhomba i-abs, njengoba senza ePilates, senza ukuvivinya umzimba okwehlisa ibanga phakathi kwethanga lethu nesiqu - cabanga ukuhlala phansi, ukuqhuma , ukuphakamisa umlenze . Izimpande ze-hip ziyiqembu eliqinile lemisipha, futhi zizama ukuthatha. Siphelela ukusebenza izimpande zethu ze-hip ngaphezu kwamasipha ethu esiswini! Lena enye yezindlela ongazenza ngayo ama-sit-ups angu-500 futhi ungenawo oyedwa owehlisela i-abs yakho ngqo.
Uyazi uhlobo lwe-sit-ups lapho ubeke khona izinyawo zakho ngaphansi kwezinto ezizibamba phansi bese wenza lonke i-sit-ups ne-back back flat? Qagela? Iningi lama-hip nezimpande. Ama-pilates abantu agijima engozini efanayo ngezimoto eziningi (ukuguqulwa phambili) esizenzayo.
Ngiphuma kanjani Ezingxenyeni Zami Ze-Hip?
Impendulo ayilula. Abaningi bethu kufanele basebenze umkhuba we-hip flexor njalo. Okokuqala, awukwazi ngempela ukushiya izimpande ze-hip ngokuphelele ngaphandle kwama-exercises amaningi ab. Basengxenye ebalulekile yesithombe. Umqondo uwukuthola i-abs ihileleke kakhulu ngangokunokwenzeka futhi ugcine izimpande ze-hip ukuthi zingadluli.
Umzila wethu wokuqala wokuvikela uhlale uqaphela. Uma wenza uPilates noma omunye umsebenzi ogxile ekugxileni, gxilisa amehlo akho emisipha yakho yesisu. Qala ukuzitholela ukuthi yini oyizwa njenge-abs nokuthi yini ezwa njenge-hip flexors . Kungase kusize ukuzijwayeza ngemisipha yomzimba nemisebenzi yabo. Sebenza futhi ngokuqaphela ukuthi ngaphezu kokukhipha i-pelvis kungaletha kanjani izimpande ze-hip ukudlala.
Izibonakaliso ezinzima ze-Hip Flexors Strong ne-Weak Abs
Ubuhlungu obuphansi obubuhlungu kanye nesifo esibuhlungu endaweni yangasese kungase kube izibonakaliso zokuthi ubuthakathaka ku-abs nangaphezulu-usebenzisa i-hip flexors yakho. Enye inkomba ayikwazi ukugcina izinyawo nemilenze yakho phansi lapho uhlala phansi noma uqaqa. Uyabona logiki kulowo? Okwenzekayo lapha ukuthi i-abs ayinamandla okwanele okwenqabela ukukhuphuka kwabo phezulu, kepha sitshele umzimba ukuthi uhlangane ndawonye ne-trunk kanye nethanga, ngakho-ke izimpande ze-hip ziyithatha, nezinyawo zihamba phezulu . (I-hamstrings enamandla idlala indima futhi)
Ngakolunye uhlangothi lwe-hip flexion isandiso se-hip. Kubalulekile ukuba imisipha ye-hip fancy kanye ne-hip extension yisebenze ndawonye ngendlela elinganiselayo, futhi abaningi bethu banama-extensors abuthakathaka.
4 Pilates Exercises Ukukhulisa Ukuqwashisa kanye Balance Ab and Hip Flexor Ukusetshenziswa
Lezi zisekelo eziyisisekelo ze-Pilates zingasiza ukwandisa ukuqwashisa futhi usethe isisekelo samandla esiswini kanye nomzimba womzimba ukuthi ibhalansi ne-hip isetshenziselwa ukusetshenziswa:
- Izimpande Zamasondo : Emadolweni, sisebenzisa imisipha yesisu ukuze sizinze isikhumba ukuze sikwazi ukuzwa ubuqili be-flexible hip emsebenzini. Emadolweni, siyazama nokugcina imisipha yethu emikhulu, njengama-quadriceps wethanga, ngaphandle kokuzivocavoca ngangokunokwenzeka.
- I-Chest Lift : Ukuphakama kwesihluthulelo kuhlanganisa yonke i-abs, kodwa kubonakala sengathi kufana nokuzivocavoca okuphezulu. Kulo, sizinzisa i-pelvis endaweni engathathi hlangothi futhi sithuthele nje umzimba ophezulu ngokuzihlukanisa. Izinkalo zakho nemilenze kufanele uhlale unamathele futhi ungabambeli. Uma izimpande ze-hip ziqala ukuzibandakanya ngokweqile, ungase ube nomuzwa wokuthi amadolo akho afuna ukudonsa esifubeni sakho noma ekuqineni ku-groin nasethangeni.
- I-Roll Exhaswe Yasekelwa : Lokhu kuvivinywa kumema isisindo esijulile esiswini. Ngakwesokudla, uzwa ukuthi labo abakho. Njengoba uqala ukubuyela emuva, Ungase uzwe iphuzu lapho izimpande ze-hip zifuna ukubamba ukuhamba. Ungaba nomuzwa wokuthi ekuthangeni kwethanga lakho. Njengoba uhamba phansi, izimpande ze-hip kuzodingeka zenze ezinye zizinzile, kodwa zama ukugxila ekugxileni nasekulawuleni i-abs. Ukucabanga ngokuthola isikhala esiphakathi kwethanga kanye ne-abs engezansi kungasiza.
- Amakhulu Aguquliwe : Izingcingo eziyikhulu ezigcwele ukuze imilenze ilandiswe. Izimpande ze-hip zivame ukubona ukuthi njengedingo lokusebenza ngaphezulu. Sebenza nekhulu endaweni eguquguqukayo ngamadolo akho egobile nezinyawo ezinyaweni phansi, noma imilenze ephezulu etafuleni . Ngaleyo ndlela ungagxila ekusebenziseni izibeletho.
Njengoba usebenza ekwandiseni ukuqonda kwakho ngobuhlobo phakathi kwe-abs ne-flexible hip, uzothola ukuthi kukhona ukuphindaphindiwe ngokwemigqa eyodwa yemisipha eyenza ukuqiniswa kwe-trunk noma i-pelvis ngenkathi enye isethwe. Lokho esikufunayo ukufeza ibhalansi ye-muscular, ukusebenza okungcono, futhi ekugcineni ukukhetha okuningi mayelana nendlela esihamba ngayo.