Ukwehliswa kwe-hip ehlelekile kungenye yezindlela zokubheja ezingcono kakhulu ngaphandle kwe-hip. Kubonakala sengathi ukuhamba kwe-pretzel, kodwa uma uthola uma ngabe ucatshangelwe, kuzwakala kuhle. Ngiyakuthanda ngoba kulula futhi ngiyakwazi ukulawula ukuthi lokwelula kangakanani.
Okudingayo Nge-St Stch
Uzodinga umshini wokuzivocavoca noma uhlangothi oluqinile kodwa oludutshulwa ukuze ulale ukuze wenze lokhu okulula.
Ungenza lesi sondlo ekhaya, e-gym noma kwi-studio ye-Pilates.
- Inzima: Kulula - lokhu kuthutha kufaneleka kwabaqalayo
- Isikhathi esidingekayo: imizuzu emibili. Ungakwazi ukulingana nalolu daba kalula.
Indlela Yokwenza I-Hip Stretch Enqatshiwe
- Qala emhlane wakho ngamadolo wakho ugobile futhi unyawo lwezinyawo phansi. Umgogodla wakho ungathathi hlangothi . Akudingeki ukuba uphawule umhlane wakho.
- Bhonqa amadolo akho angakwesokudla kuze kube yilapho ithanga lihlelwe phansi. I-shin ingadonsa - ayikho isidingo sokuba sesikhundleni esiphakeme setafula .
- Thatha idolo lakho lesobunxele, ujikeleze umlenze wakho ongakwesokunxele ngaphandle kwesikhumba ukuze ukwazi ukuphumula isinxele sakho kwesokunxele ngakwesokunene kwamadolo.
- Thatha isandla sakho sokunene ngaphandle kwethanga langakwesokudla bese uthinta isandla sakho sobunxele ngokusebenzisa ukuvula kwakho umlenze wesokunxele owenziwe ngakwesokunxele. Gweba izandla zakho ngemuva kwethanga langakwesokudla.
- Cindezela ithanga lakho lesokunxele livuleke nge-elbow lakho lesobunxele njengoba ngesikhathi esisodwa udonsa ithanga lakho lesokudla esifubeni sakho ngezandla zakho. Uzozizwa uhamba kahle ngaphandle kwe-hip yakho yesokunxele. Zama ngobukhulu besondlo.
- Philisa kakhulu ekujuleni .
- Bamba imizuzwana engu-30. Phinda ngaphesheya.
Amathiphu e-Hip Stretch enqatshiwe
- Uma uphakamisa amadolo akho, gxila ekwakheni i-crease ejulile emlenzeni, futhi lapho ushiya umsila wakho phansi ukuze i-hip ingakhweli kanye namadolo. Amathanga amahle angumkhuba omuhle walo mbono.
- Njengoba njalo, amahlombe akho nentamo uhlale ukhululekile.
Imisipha Echotshwe yi-Stlined Hip String
Lokhu kunwebela kuhloswe imisipha kanye namathenda ngaphandle kwe-hip kanye namadolo. Lezi zihlanganisa i-fasciaor fascia latae ne-bandotilial band kanye ne-gluteus medius ne-gluteus maximus. Abagijimi bangase babe nobunzima emaqenjini angaphandle futhi bajabule, futhi i-linotibial band ingaba yinkinga enkulu. Ukugcina nokubuyisela ukuguquguquka kwe-hip yangaphandle kubalulekile ekusebenzeni. Abanye abagijimi nabazivocavoca basebenzisa i-roller foam ukukhulula le ndawo.
Iningi le-Hip liheha
- I-Side-Lying Quing ne-St-Stretch : Lesi sondlo sibheka phambili kwethanga kanye nezimo ze-hip flexers. Ngenkathi usendleleni, kulula ukufaka lesi sici esimisweni sakho.
- I-Hip Flexor Ilula - I-Lunge: Uma uhlala kakhulu, ukwelula izimpande zakho ze-hip kubalulekile. Ungenza lokhu ukunyakaza noma kuphi. Ungase ufune ukuzikhumbuza ukukwenza izikhathi ezimbalwa phakathi nosuku uma unomsebenzi ohlala phansi.
- I-Hip Stretch nge-Exercise Ball kanye ne-Wall : Lesi sondlo sibuye sibheke nezimo ze-hip nezimo ze-hip. Konke okudingayo ibhola lokuzivocavoca kanye nodonga olucacile odongeni.
- Ukubheja ubuhlungu be-IT Band : Lezi zandla ziwusizo kulabo abazwa ubuhlungu bebhanti be-uliotibial.