Enye yokuzivocavoca ukwengeza isimiso sakho yisiphakamiso se-hip. Iqinisa i - rectus abdominis (umsila phakathi kwezimbambo nezindebe), kanye nezibopho (imisipha ewela ezinhlangothini zesifuba).
Zama ukusebenza kuze kube ngamasethi amabili okuphindaphindiwe kuka-10 kuya kwangu-12, nekhefu elifushane phakathi. Ngaphezu kwamanye ama-exercised ab, ungenza lokhu izikhathi eziningana ngeviki.
Isikhundla sokuqala se-Hip Lift
- Ukuqala, buyela emuva kuze kube yilapho umhlane wakho nekhanda liphumula kahle emhlabathini-mhlawumbe ufuna ukusebenzisa umbhede noma enye indawo encane phakathi nalokhu kuhlolwa-bese ubeka izingalo zakho ezinhlangothini zakho. Izintende zezandla zakho zingabhekana phansi noma phezulu.
- Phakamisa imilenze yakho ukuze iqonde ngqo etafuleni futhi iqondiswe ngokuzwakalayo ku-torso yakho. Kuhle ukugoba emadolweni, nakuba usebenza ngokuhamba kwesikhathi, ungashukumisela ukuguqa ngamadolo ukuze welula intambo.
- Flex izinyawo zakho ekhanda, njengokungathi ukukhomba izinzwane zakho phansi ngasekhanda lakho, ngokulula kancane. Ungakwazi ukuguqula izinyawo zakho bese ukhomba izinzwani zakho ezibhekeni lapho usebenza, noma umane uvumele ukuba baphumule ngokuphambene phansi, noma yini ekhululekile. Abaningi bathola ukukhomba izinzwane ezibhekene nendawo yokulala kungasiza ekugxileni kwakho ngesikhathi sokuphakamisa.
I-Hip Lift Motion
- Donsela inkaba yakho ekubhekeni komgogodla wakho. Faka.
- Exhale njengoba uphakamisa izinkalo zakho ngamasentimitha ambalwa ukusuka phansi, ugcine imilenze yakho ibhekise ngqo. Izindebe zakho kufanele zishiye phansi njengoba uphonsela imilenze yakho phezulu etafuleni. Ngempela udonsela emisipha ephansi esiswini ngesikhathi sokuphakama. Ungaphakamisi ikhanda ngesikhathi sokuphakamisa, kodwa ugcine uhlala phansi.
- Kanciphisa phansi iziqhenqo zakho phansi, uzijabulise njengoba wenza.
Futhi eyaziwa njengeBridge
Ukuzivocavoca okufana nokuphakanyiswa kwe-hip, ngezinye izikhathi okubizwa ngokuthi igama elifanayo, ibhuloho (sizoyibiza ngokuthi ibhuloho ukugcina ukuyidideka ngokuphakanyiswa kwe-hip echazwe ngezansi). Ukusetshenziswa kwebhuloho kugxile emisipha ye-glute (butt) kanye ne-hamstrings.
Vary Workout yakho nge Exercises Ngini umzimba Exercises
Kukhona ukuzivocavoca okwengeziwe kwemisipha yakho eyinhloko , kanye nokuzivocavoca kwe-glutes, izinyathelo, namathanga akho . Zama ukukwenza lokhu esimisweni sakho esijwayelekile ukuze uguqule ukuzivocavoca kwakho, ugcine kube mnandi futhi ugcine umzimba wakho uphonse inselelo.
Kuhle ukushintsha isimiso sakho njalo ngemva kwamasonto amabili. Njengoba wenza umzimba, umzimba wakho uqala ukuhlangabezana nenselele oyinikeza ngayo-yilokho okufunayo. Kodwa-ke, emva kwamasonto amabili, ukuzivocavoca okufanayo kuzoba yinselelo encane ngoba umzimba wakho uye wakha imisipha ukuqeqeshwa. Ukuvivinya umzimba kuzoba lula.
Umzimba uhle kakhulu ekulungiseni ukusebenza ukuze wenze umzamo ngendlela ephumelelayo ngangokunokwenzeka. Kodwa, uma ufuna ukuqhubeka nokuthuthukisa imfanelo yakho ngendlela ehlelekile, shintsha ukuqeqeshwa kwakho bese uphonsa into entsha emisipha yakho.
Uzophoqelela umzimba wakho ukulungisa, ukuwugcina "ezinzwaneni zawo," ukukhuluma.