Ubuhlungu obukhulu bungabangelwa izinto eziningi, kufaka phakathi imisipha enamandla , obuthakathaka ( izidakamizwa ) noma ukubola okudonsa noma izinkinga. Umkhuba wokuqeqeshwa kahle ohambisana nokungafanani kwemisipha noma ukulimala kwangaphambilini kuyindlela engcono kakhulu yokwelapha izimpikiswano.
Nakuba kunconywa ukuthi usebenze ne-physiotherapist eqeqeshiwe noma umqeqeshi ukuklama isimiso esiphelele sesimo sakho, kunezinye izinyathelo zokuzivikela ongazithatha ukuze usize ukwelapha ukuqina kobuhlungu ngokwakho. Uhlelo olwelulekayo lwe-stretch up and post-workout luba yindawo enhle yokuqala. Uchungechunge olulandelayo lokuzivocavoca lungasetshenziswa njengendlela yokwelula emva kweseshini yokuqeqeshwa ukusiza ukuphatha ubuhlungu obubuhlungu nokuvimbela ukuvuthwa kwesikhathi esizayo kudonsela.
Ukuma kwe-Groin Stretch Exercise
Indlela yokwenza i-Groin Stretch ejwayelekile
- Yima eceleni imilenze yakho ngokubanzi.
- Shift isisindo sakho ngakwesobunxele.
- Vumela idolo lakho lesobunxele ligobe kuze kube yilapho lidlula unyawo lwakho lwesobunxele. Uzozizwa ulula ehlathini lakho lokunene.
- Gcina izinyawo zakho emhlabathini zibheke phambili.
- Bamba imizuzwana engu-20 ukuya kwangu-30.
- Phinda ukwehliswa ohlangothini oluphambene, bese uphinda ukwedlula kathathu ohlangothini ngalunye.
Uhlezi ku-Groin Stretch
Lesi sici esilula, ngezinye izikhathi esibizwa ngokuthi i- butterfly stretch , sithatha ubuhlungu kanye nomthanga wangaphakathi. Nansi indlela yokwenza kahle.
Indlela Yokwenza I-Groin Stretch ehlezi
- Ngena endaweni ehlezi.
- Bhonqa amadolo bese uletha izinyawo ezinyaweni ndawonye.
- Bamba izinyawo zakho ngezandla zakho uphinde ubeke izintambo zakho emadolweni akho.
- Ngesikhathi ugcina umhlane wakho uqonde (akukho slouching), vumela amadolo akho awe phansi. Ungafaka ukucindezela kancinci emthangeni wangaphakathi ngokucindezela ngobumnene emadolweni ngamabhande. Kufanele uzwe ukudonsa ngobumnene nokuhlukumezeka ku-groin. Ungadabuki (funda imithetho yokwelula ). Ungacindezeli phansi ngamandla amakhulu.
- Bamba ukwelula kwamasekhondi angu-20 kuya kwangu-30. Khululwa bese uphinda izikhathi ezintathu.
- Ukwandisa ukwedlula, faka izinyawo zisondele ekuqondeni kwakho.
Njengoba uguquguquka kakhulu, ungathola ukwehla okujulile kwezinkalo futhi ubuyele ngokuya phambili esihlalweni. Exhale futhi ulinde phambili, gcina umhlane wakho bese uvumela isifuba sakho ukuba sisondele phansi ngangokunokwenzeka.
I-Squatting Groin Stretch
Lokhu kukhula kancane kakhulu okwandisa ukuthi kusetshenziswe umsebenzi ngokusula zombili izinhlangothi ngesikhathi esisodwa.
Indlela Yokwenza I-squatting Groin Stretch
- Hamba uhlukanise izinyawo zakho.
- Gwema kancane kancane amadolo akho aqonde ngqo emaqokeni akho bese egoba ama degree angu-90.
- Beka izandla zakho phezulu kwamathanga akho angaphakathi bese uphuthuma kancane ukuze uvule izinyathelo zakho. Uzozizwa ulula emisipha yomzimba emilenzeni yombili.
- Bamba imizuzwana engu-20 ukuya kwangu-30, phumula futhi uphinde izikhathi ezintathu.
Ungase futhi wenze ukwelulwa kwe-adductor.
I-Hip Opener ne-Groin Stretch
Lokhu kusetshenziselwa ukuhlanganisa imisipha yezinyopho, ukubola, nokubuyela emuva.
Indlela Yokwenza I-Hip Opener ne-Groin Stretch
- Qala endaweni ehlala phambili bese uphonsa ibhande lakho lesokunxele emhlabathini.
- Beka i-elbow yakho yangakwesokudla ngaphakathi kwamadolo akho okunene njengoba kufanekiselwe.
- Cindezela uhlangothi lwakho lwesokudla ngobumnene ukuya emadolweni akho okunene bese uphonsa isifuba sakho ngakwesobunxele.
- Finyelela ingalo yakho engakwesokunxele emva kwakho uze uzizwe ulula kancane empilweni yakho engezansi kanye nokuhlunga kwesokudla.
- Bamba ukwelula ngamasekhondi angu-20 kuya kwangu-30, ukukhulula uphinde uphinde ngomunye umlenze.
Ungakwazi ukuguqula lesi sondlo ngokususelwa kumathambo wakho siqu, ukuguquguquka, nokulinganiselwa. Qinisekisa ukugcina idolo lakho phambili noma ngemuva kwesinqe sakho futhi hhayi phambi kwekhanda lakho.