Ukuqhakaziza, ukugcoba, nokuthi kungani udinga ukukhulelwa kwe-Hip Exercise
Ukwandiswa kwe-Hip kuhilela ezinye zezintuthwane zakho ezinamandla kakhulu, ama-extensors we-hip. Kuyingxenye ebalulekile yokuqinisa isikhumba sakho futhi kuyadingeka ukunyakaza okuningi kwansuku zonke. Isandiso se-Hip ngumthombo wamandla amakhulu ezemidlalo nokuzivocavoca. Ngeshwa, abaningi bethu balahlekelwa amandla okwandiswa kwe-hip. Thola ukuthi yikuphi ukunwetshwa kwe-hip, ukuthi kungani siyidinga, nokuthi singabakha kanjani abaxhasi bethu be-hip.
Iyini i-Hip Extension?
Kalula nje, ukunwetshwa kwe-hip kwenzeka uma sivula ukuhlanganyela kwethu kwe-hip. Siphakamisa isikhumba sethu nganoma yisiphi isikhathi sikhulisa i-angle phakathi kwethanga naphambi kwesikhumba futhi kungase kuqale kunoma yiluphi uhlobo lwezandla. Ngempela sisesandisweni sokwehla uma simile, futhi lapho umlenze uya emuva.
I-Muscle ye-Hip Extension
Uyazi zonke lezo "zivivinyo" ezithandwayo ezithinta imilenze yethu emuva ngemuva kwezikhundla ezihlukahlukene? Lokho kuyizivivinyo zokwandisa izidakamizwa. Ziyakwazi ukudonsa izintambo ngoba i-gluteus maximus (imisipha ye-butt) iyisisindo esiyinhloko sokunwetshwa kwe-hip. Ingqimba ejulile ye-glute ibaluleke kunazo zonke ekusandisweni kwe-hip. Inhloko ende ye-hamstrings (hhayi ikhanda elifushane) i-biceps femoris, i-semimembranosus, i-semitendinosus-nayo ihamba phambili ngokunyusa kwe-hip. I-gluteus medius ne-adductor magnus basiza ukunwetshwa kwe-hip.
I-gluteus maximus ingenye yemisipha enamandla kakhulu yomzimba kanye ne-hamstrings, noma kufanele ibe, ngokuqinile ngokwemvelo.
Njengoba nalabo ababili abahamba phambili, ungabona ukuthi ukunwetshwa kwe-hip kunamandla okuba namandla kakhulu. Sisebenzisa isandiso se-hip empilweni yansuku zonke ukuze sizinze isikhumba futhi sisishukumisele phambili emisebenzini efana nokuhamba, ukuma, nokuhamba ngezinyathelo. Abadlali, empeleni, biza ngamandla angaphezulu kusuka ekunweleni kwe-hip ekusebenzeni, ukujubha, ukubhukuda nokunye okunye.
Isizathu Sokuba Sidinga ukuzivocavoca kohlobo lwe-Hip
Kungani-ke, lapho izimbangela ezimbili ezinamandla kakhulu emzimbeni zihilelekile ekutheni senze nsuku zonke, ingabe abaningi bethu badinga ukuqeqeshwa kwe-hip extension? Kukhona "uma ungayisebenzisi, ulahlekelwa yikho." ingxenye lapha. Asenzi isandiso sokwanela okwanele eshukumisela ekuphileni kwethu kwansuku zonke. Lokho esikwenzayo akulona inselele ngokwanele noma kwenziwa kahle ngokwanele ukuze kugcinwe izingqungquthela kanye nezintambo. Indlela yokuphila yanamuhla inabantu abaningi kakhulu abahlezi isikhathi eside futhi abaningi bengabonisi nhlobo.
Kunesinye isithonya esithonya isidingo sethu sokwenyuka kwe-hip extension. I-Hip flexion-ukwehlisa engxenyeni emkhatsini wethanga nokugaya-isithatha ngokweqile empilweni yethu nasekusebenzeni kwethu. Ukuhlala okuningi kuqinisa imisipha yethu ye-hip nezimpande zethu (izintambo eziqinile). Okuphambene nalokho esikudingayo okwandisa, okunamandla kwe-hip. Futhi, ukugxila kokuzivocavoca okuthandwa kakhulu ku-hip flexion ngaphandle kokulinganisa lokho ngaphandle kokwandiswa kwe-hip. Isibonelo sasizoba ngebhayisikili (kufaka phakathi ukuphenya kwangaphakathi) lapho kungenakunwetshwa okugcwele kwe-hip.
Ukwengeza, ukukhathazeka kwamanje nge-ab exercises kunabantu abaningi abadidanisa izimpande zabo ze-hip ngezikhwama zabo zesisu noma okungenani izikhwama ze-hip zokusebenza ngaphandle kokuqinisa imisipha edingekayo ukulinganisela ukuphuma kwe-hip, iziqhumane ze-hip.
Impendulo eyodwa kuma-flexible hip flexors iselulele, okukhulu, kodwa akwanele. I-flexors kanye ne-extensors kufanele basebenze ndawonye ukuze kugcinwe ukuthi i-pelvis ingathathi hlangothi futhi ivumele uhla olunamandla nolusondekile lwe-motion nge-hip.
I-Hip Extension Exercises
Manje ukuthi une isingeniso eyisisekelo emcimbini wokweluleka kwe-hip, yiziphi imisipha kanye nokubandakanyeka, futhi kungani kubalulekile (ngaphesheya kwe-butt engcono) ake sikhulume ngezivivinyo ezikhuthaza ukunwetshwa kwe-hip. Ukuzivocavoca okugcwele kwe-hip kusebenza imisipha emikhulu yokwandiswa kwe-hip, i-glutes, ne-hamstrings, ngokuthatha umlenze emuva ngemuva kwe-pelvis ngaleyo ndlela uvula ngaphezulu kwe-hip.
Ukubhukuda kwama-pilates kuyisibonelo. Ngokuvamile, ukuzivocavoca okuhloswe ukuqinisa i-glutes kanye ne-hamstrings kuqashe ukumelana nemishini yokuzivocavoca, isisindo somzimba noma amandla adonsela phansi. Izibonelo kokubili izandiso ezigcwele nezokumelana nazo zingezansi.
I-Pilates , uhlelo lokuqina olugcizelela imisipha enokulinganisela, inezindlela eziningi zokuzivocavoca ezisebenza ukunwetshwa kwe-hip. Indlela ye-Pilates inenzuzo ikakhulukazi njengoba kuwukusebenza okuqaphela umzimba wonke okuvikela umhlane nokuqinisa iziqhenqo njengoba uhamba ngaleyo ndlela uqinisa futhi uhlanganisa sonke isakhiwo.
Lokhu kunakwaziswa kunesidingo sokwandiswa kwe-hip njengoba kunomkhuba oqinile wokukopela umzimba ogcwele we-hip extension ngokususa isikhumba sesifuba phambili (ukuguquka kwangaphambili), ukwandisa ijika lethu elingaphansi (eliphansi emuva) futhi "ukuzenza" isandiso se-hip ubeka ingcindezi enkulu ngemuva. Noma, sizithola sisekela umlenze ubuyela emuva ngokugxila phambili-lokho akusebenzi ngempela i-glutes ne-hamstrings. Ngakho, ngaphandle kokukopela, nansi ezinye izenzo ezizoqinisa isandiso sakho se-hip.
Isibonelo se-Pilates Hip Extension Exercises
- Ukuzikhandla Kwezintambo (kufaka phakathi i-curl ye-pelvic, ukushaya isithende , ukubhukuda, ukukhishwa komlenze wesineke kanye nokukhishwa komlenze womabili)
- I-Side Kick Front / Emuva
- Ibhayisikili
- I-Leg Pull Front
I-Pilates ezithuthukisiwe kakhulu isebenzisa isandiso se-hip ngendlela ethakazelisayo lapho ukuvivinya umzimba kudinga ukuphakama komzimba we-bodyxion ne-hip extension.