Ukuzivocavoca Ukuvuselela Ukusebenza Kwabadlali

Uma uhlala isikhathi esiningi , ungase ube nobuthakathaka obuthakathaka, u- hamstrings obunzima , nezimpande ze-hip eziqinile. Sebenzisa lolu hlelo lokusebenza lokugubha ukuze uthole ukudubula kwakho emuva ngesikhathi sokuzivocavoca.

Ukwandisa ukubandakanya okufanele kwe-glutes yakho, yenza lo mkhuba oyisisekelo wokuqalisa ukusebenza njengengxenye yokuqala yokufudumala kwakho, ngaphambi kokusebenza kwakho, noma ngemuva kokuhlala isikhathi eside.

1 - I-Hip Flexor ne-Psoas Stretch

Ngaphambi kokuqala emisebenzini ye-activation ye-glute, qiniseka ukuthi i-hip flexers yakho ikhululekile. Sebenzisa le-flexible hip flexor elula, ehambayo ukusiza ukuvimbela izimpande ze-hip, ikakhulukazi umsizi onamandla we-psoas, ngenkathi uthola ukudubula kwakho.

Yenza Kulungile

1. Qala endaweni ehlala phambili futhi uphonsa amadolo akho emuva phansi.
2. Cindezela izintambo zakho phambili futhi phansi phansi. Zizwa ulula nge-torso yakho, u-hip, u-groin, nomthanga.
3. Bamba ukwelula ngamasekhondi angu-20 kuya kwangu-30, ukukhulula uphinde uphinde ngomunye umlenze.
4. Ungakwazi ukuguqula lesi sondlo ngokusekelwe ekuguqulekeni kwakho nokulinganiselwa kwakho, kodwa qiniseka ukuthi ugcine idolo lakho phambili noma ngemuva kwesikhumba sakho-hhayi phambi kwalo.

2 - Ibhuloho Ukuzivocavoca

Ukusebenzisa ibhuloho yiyokuqala futhi ngokuvamile indlela elula yokuthola ukugwedla kwakho. Ukunyakaza kuncane futhi kuhlosiwe, ngakho-ke hamba kancane futhi uzozizwa uguqa "ukuvuka."

Yenza Kulungile

1. Beka emhlane wakho ngezandla zakho ezinhlangothini zakho, amadolo akho agugile kanye nezinyawo phansi phansi. Qinisekisa ukuthi izinyawo zakho zingaphansi kwamadolo akho.
2. Ukuqinisa imisipha yakho yesisu nesisu.
3. Phakamisa izinyathelo zakho ukuze wenze umugqa oqondile kusuka emadolweni akho kuya emahlombe akho.
4. Cindezela ingqikithi yakho bese uzama ukukhipha inkinobho yesisu sakho emgodleni wakho. Umgomo ukugcina umugqa oqondile kusuka emahlombe akho kuya emadolweni akho bese ubamba imizuzwana engu-20 ukuya kwangu-30.

Uma iziqhenqo zakho zigoqa noma ziwa, zihlehlise phansi.

Qinisekisa ukuthi unamathele ama-glutes kanzima futhi ugcine izintambo zikhululekile. Kungase kudingeke ukuthi ufake isandla sakho ezintanjeni zakho ukuze uqiniseke ukuthi bahlala bethambile.

Kungase kudingeke uqale ngokubamba isikhundla sebhuloho imizuzwana embalwa njengoba wakhe amandla akho. Kungcono ukubamba isikhundla esifanele isikhathi esifushane kunokuhamba isikhathi eside endaweni engafanele.

3 - Ukunyuswa kwe-Hip Quadruped

Ukuze uphakamise izambiso zakho, sebenzisa umsebenzi wokunweba we-hip. Ukuze uhlukanise i-glutes futhi unciphise ukubandakanya ukukhishwa kwesikhumba, kungcono ukwenza isandiso se-hip endaweni esine-quadruped kunokuba ubeke phansi (ubheke phansi).

Yenza Kulungile

1. Qala ngesimo esine-quadruped (ezandleni zakho nasemadolweni).
2. Qinisekisa ingqikithi yakho futhi uvumelane ne-abs yakho ukuze uzinze umgogodla.
3. Gxila ekwenzeni ukugqama kwesobunxele. Kungase kudingeke ufake isandla sakho ku-glute yakho ukuqinisekisa ukuthi izivumelwano.
4. Khulisa kancane umlenze wesokunxele ngenkathi ugcina ukugoba kuka-90 degree emadolweni.
5. Ithanga lesokunxele kufanele libe cishe elifana nomhlabathi.
6. Kancane kancane uye endaweni yokuqala bese uphinda ukuphindaphinda okungu-10 ngakunye.
7. Ukwandisa ubukhulu balo msebenzi, faka isikhumbuzo esincane ngemuva kwedolo lakho noma wengeze isisindo sezinyawo.

4 - Single Leg Bridge Ukuzivocavoca

Ngemuva kokuthi uqaphele ukuvivinya okuyisisekelo kwebhuloho, usukulungele ukuqhubekela phambili ekusebenziseni kwebhuloho elilodwa.

Yenza Kulungile

1. Beka emhlane wakho ngamadolo wakho ugobile futhi izinyawo zakho zingaphansi kwamadolo akho.
2. Ukuqinisa imisipha yakho yesisu nesisu bese uphakamisa izinyathelo zakho kancane ukuze wenze umugqa oqondile kusuka emadolweni kuya emahlombe.
3. Khulisa kancane futhi unwebe umlenze owodwa ngenkathi ugcina i-pelvis yakho iphakanyisiwe futhi iphakanyiswe. Uma izinyathelo zakho zigoqa noma ziphosa, faka umlenze ubuye phansi bese wenza ibhuloho yomlenze womabili uze uqina.
4. Bamba endaweni engu-10 imizuzwana bese uhla. Phinda ngomlenze ohlukile.

Qinisekisa ukuthi ugcina izisindo zezinga kulo lonke ulwazi. Kungcono ukubamba isikhundla esifanele isikhathi esifushane kunokuhamba isikhathi eside endaweni engafanele.

Uma ungeke ukwazi ukubamba lesi sikhundla, buyela ku-Basic Basic Exercise ukwakha amandla bese uthuthukela ebhuloho lomlenze owodwa.

Njengoba uthola amandla, ungabamba isikhundla eside noma wenze izintambo ezingu-10 zokuphakamisa nokunciphisa ohlangothini ngalunye ngaphambi kokuba ushintshe.

5 - Uhlangothi Lokuqamba Ukuqanjwa Kwe-Hip (Ukuzivocavoca Nge-Clam)

Izenzo zokuqala ezintathu zokuqalisa ukusebenza kwe-gluteus ziqondisa ngqo i-gluteus maximus, isisusa esiyinhloko ngesikhathi sokwandiswa kwe-hip. Lokhu kusetshenziselwa okulandelayo kuhlose i-gluteus medius, ekhishwa ngesikhathi sokuqanjwa kwe-hip nokushintshaniswa. Ukuze uhlukanise i-glute medius, sebenzisa ukuzivocavoca.

Yenza Kulungile

1. Ngesikhathi uhlezi eceleni kwakho, gcina amadolo womabili egobile futhi uguqule izinkalo ezinama-degree angu-30.
2. Ngenkathi ugcina izithende zakho zithinta futhi zisekhanda, vula amadolo akho ngokuthola isivumelwano sakho se-glute. Lokhu kuhamba kancane, okuncane futhi okuhlosiwe.
3. Faka isandla sakho ku-gluteus medius (ngezansi nje nangemva kwesihenqo sakho) ukuqinisekisa ukuthi kudubula ngesikhathi sokuhamba.
4. Phinda ukuhamba kancane kancane izikhathi ezingu-10 kuya ku-15 bese ushintsha izinhlangothi.