Kungenzeka ukuthi uke wabona ukuzivocavoca komzimba, kodwa wazi ukuthi uthola okuningi? Ukwenziwe kahle, inikeza ukulula okulula nokuphumelelayo kwezimpande ze- hip - imisipha ehambisa i-torso nomlenze eduze. Abaningi bethu badinga ukwelula izimpande zethu ze-hip. Sithola ama-flexible hip flexors ukuhlala ngokweqile, futhi abanye bethu benza izinto zokuzivocavoca ezifana nokugijima nokuhamba ngebhayisikili okuqinisa izimpande ze-hip.
1 - Nciphisa ama-Flexors akho e-Hip
I-lunge imile ilulaka i-hip flexor. Futhi ungakwenza cishe noma kuphi, nganoma yisiphi isikhathi. Kuyinto enhle kakhulu yokuzivocavoca okufanele uyenze njengoba ulindele isigaba sokuzivocavoca ukuqala (uzibuze ukuthi yini ongayenza wena ngenkathi ulinde?). Funda lezi zindlela zokuthola amathiphu ekwenzeni ilunga ngendlela eletha inzuzo enkulu emzimbeni wakho.
Indlela Yokwenza I-Lunge Emile
1. Hlala ngemilenze yakho ngokufanayo . Thatha ukuhleleka okuhle nge-tailbone yakho ekhomba phansi, phezulu kwekhanda lakho lifinyelela esibhakabhakeni, futhi amahlombe akho akhululekile.
2. Bhonqa idolo lakho lokunene bese ubuyela emuva ebhola lonyawo lwakho. Hamba uze ukhululekile, kodwa ungavumeli ukuguqa kwakho kwamadolo akho ngakwesokudla.
- Gcina izinyathelo zakho ngisho. Cabanga ngamathambo akho e-hip njengamaphuzu avela phambili.
- Isifuba sakho sivulekile, futhi amehlo akho aqonde phambili.
3. Phakamisa izandla zakho ngaphezu kwedolo lakho lokunene ukuze uzinze.
4. Lungisa umlenze wakho wempuphu, kodwa ungalokothi uvale idolo lakho. Vumela ukuphakama kuvele ku-hamstring (emuva komlenze).
5. Manje, uma uzizwa uphazamisekile, ukwandisa ukwelula. Kodwa ungenzi ngokugoqa ngakwesokunxele se-hip (iphutha elivamile).
- Indlela yokwandisa ukunweba ukugcina izimbambo zakho eziphansi nezinyosi ezindizeni ezifanayo bese udonsa phansi emzimbeni wezintambo kanye nemisipha yomzimba ukuletha isifuba phezulu nangemuva, uvula ingxube ye-hip. Lena ukunyakaza okuncane kodwa okunamandla lapho i-torso ishintsha nge-pelvis - hhayi i-backbend.
- Sebenzisa i-abs yakho ngendlela enomuzwa wokuthi ugoqa umsila wakho phakathi kwemilenze yakho. Lokhu kuzosiza ukuvikela emuva kwakho okuphansi.
- (I-backbend iyayilinga abanye kuleli phuzu, ungangeni kulo kuze kube yilapho uthola okungcono kakhulu ukuphuma ekuguquleni amathambo e-hip up futhi emuva.)
6. Bamba isikhalazo cishe imizuzwana engama-30 njengoba uphefumulela kakhulu. Ungase ucabange ngokuphefumula "ekudleni".
7. Khipha ukwelula ngokusekela isisindo ezandleni zakho bese uhamba ngezinyawo ukuya phambili emilenzeni efanayo.
8. Phinda ngaphesheya.
Ukulungele okuningi? Thatha lokhu kuhanjiswa kwe-yoga.
2 - I-Yoga ne-Pilates I-Lunge enezikhali
Yenza i-lunge njengoba wenza ngaphambili. Uma usuvele uthola isamba sakho se-hip, ukwandisa umthamo wendwangu yonke ngokuvumela amahlombe akho amahlombe ahlehlise emuva uma ufinyelela izingalo zakho ngaphezulu. Ungase uphindele emuva kancane, kodwa ungavumeli izimbambo zakho ziqhube phambili. Ukugxila kwe-stretch kusekhona phakathi nendawo naphambi kwe-hip.
Qinisekisa ukugcina imilenze yakho ifana, futhi izinkalo zakho namahlombe ngisho. Jabulela!
Lokhu kufana kufana ne- Yoga Warrior 1 pose ngaphandle kwemilenze ihlala ngokufanayo, kuyilapho ku-Warrior 1 umlenze onemuva uphenduka futhi isithende sehla. Njengesijwayelekile, ngikisela ukuthi uzame kokubili!