Indlela Yokulondoloza Ngokuphepha Imisipha Ye-Hip ne-Emuva
Kunezivivinyo eziningi ezihlukene ezisetshenziselwa ukwelula izimpande ze-hip, kanye nemisipha ye-psoas (ebizwa ngokuthi "njengaye") exhuma ngokuqondile ku-vertebrae ye-lumbar lapho kuvela ubuhlungu obungemuva obuphansi. Lapho imisipha ye-psoas iqinile, iphoqa ama-vertebrae nama-discs omgogodla, ongenza ngcono izinkinga ezingezansi bese ubangela ubuhlungu.
Kulesi sithombe, iDivin Hester ibonisa ukuthi indlela elula yokuvula izinyathelo futhi ilula imisipha yezintambo, ubuhlungu futhi ibuyele emuva.
Labo abahlala edeskini isikhathi eside bajwayele ukuhlunga nokuphuza emuva. Isikhundla sihlezi ukuthi iqembu elilodwa lezinsizwa lifinyeze, kanti iqembu eliphikisayo lizokhula ukuze lihlawule. Izinkathi ezongeziwe kuleso sikhundla zidala lezi zinhlanzi ukuba zingasebenzi, kanti enye ingasebenzi. Yilapho ukungalingani kwemisipha kungakhula khona.
Ukulwela Ukubhekana Nokungalingani Kwemisipha
Ukusukuma ukuthutha nokushelela njalo kuzokusiza ngalokhu. Ukwehlisa kuboniswe ukusiza ubuhlungu obuphansi emuva uma kwenziwa ngokuphepha. Izisindo ze-hip nezimpande ze-hip ziye zaboniswa ukuthi zibambe iqhaza kakhulu ekunciphiseni ubuhlungu emuva, futhi ukwelula kuzo kusiza ngalokhu.
Abaningi bethu banezinhlanzi eziqinile nezinsipho ze-hip ngenxa yempilo yethu yokuhlala emzimbeni-futhi lokhu akukhawulelwe kumazambane alele embhedeni! Njengoba kukhonjisiwe, ukuhlala edeskini isikhathi eside kuholela emisipha eqinile, ngaleyo ndlela ilula izintambo nezimo ze -hip .
Umkhuba we-yoga unezinqwaba eziningi ezingasebenza emlonyeni we-hip nangaphansi ukuze unciphise ubuhlungu. Ukwelula okuchazwe lapha kuyinto elula ongayenza ngokukhululeka kuningi kunoma yisiphi isilungiselelo.
Indlela Yokwenza U-Hip ne-Lower Back Stretch
- Qala endaweni ehamba phambili yomlenze ngesigxathu sakho sokunene phambili. Yehlisa idolo lakho lesobunxele 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 angaba ngu-20-30, khulula futhi uphinde ngomunye umlenze.
Ungakwazi ukuguqula lesi sondlo ngokususelwa kumathambo wakho siqu, ukuguquguquka, nokulinganiselwa. Qinisekisa ukuthi ugcine idolo lakho phambili noma ngemuva kwesinqe sakho; ungavumeli amadolo akho aqhube phambi kwesikhumba sakho njengoba lokhu kugcizelela amadolo.
Yazi Okuningi Uma Usebenzisa
- Ingabe Kufanele Ufudumele Ngaphambi Kokuzivocavoca? - Kufanele ufudumale ngaphambi kokusebenza, hhayi nje ukuvimbela ukulimala, kodwa nokuthuthukisa ukusebenza kwakho.
- Ukunciphisa kwe-Muscle Fiber - Ukuzivocavoca kungokuphathelene nokuhlukana kwemisipha. Thola isayensi ngemuva kokuthi imisipha yakho isebenza kanjani ekusebenzeni.
- Ukusebenza Okuhamba phambili kwe-Cardio - I-Cardio iyisici esibalulekile somgudu wokuzivocavoca, futhi lena yindlela engcono kakhulu yokusebenza kwe-cardio ongayenza.
- Ukuzivocavoca Okuhle Kwamandla Amandla - Ingqikithi eqinile iyimpahla enhle yempilo yakho. Funda indlela yokwakha amandla akho oyinhloko.
- Amathiphu ama-Top 10 Wezinkolelo Zokuqeqeshwa Impumelelo - Zama lawa macebiso ukwenza imizamo yakho yokuqeqesha isisindo inikeze imiphumela engcono.