90/90 HIP STRETCH
Ukunwebeka kwe-hip engu-90/90 akukona mayelana nokuphoqa amadolo phansi-imayelana nokulawula ukujikeleza kwe-hip
I-90/90 ye-hip stretch iyindawo ephansi ehlola ukujikeleza kwangaphandle kwelinye i-hip kanye nokuzungezisa kwangaphakathi kwenye. Igama laso livela kusimo esicishe sibe ngama-degree angu-90 samadolo angaphambili nangemuva, kodwa akubona bonke abantu abadinga i-engeli efanayo noma ukujula. Umgomo awukona ukuphoqa amadolo phansi noma ukwehlisa isifuba ngangokunokwenzeka. Kuwukuthola indawo ekhululekile ye-pelvic kanye nomgogodla, bese uqaphela ukunyakaza kwe-hip ngaphakathi kwebanga elingenabuhlungu.
- Imisipha eyinhloko
- Ama-Rotator angaphandle e-Hip · Ama-Rotator angaphakathi e-Hip
- Imisipha esekelayo
- Gluteus Maximus · Abafaki
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuzungezisa Kwangaphakathi Kwe-Hip Nangaphandle
Ngingakwazi ukuqhubeka uma zombili izinqe zingafiki phansi?
Yebo. Ukuhlala phezu kwethawula eligoqiwe noma ibhulokhi kungenza indawo ibe ntofontofo. Ukuphefumula ngaphandle kobuhlungu nokugcina i-pelvis isekelwe kubalulekile kunokufinyelela phansi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Yakha umumo onethezekile ongu-90/90 phansi
Hlala kumata anedolo langaphambili phambi kwakho nedolo elingemuva libe eceleni nangemuva kwakho. Amadolo amabili awadingi ukufinyelela ama-degree angama-90 ncamashi. Okokuqala thola ububanzi lapho i-pelvis ingawi ngokuqinile ohlangothini olulodwa futhi ungakwazi ukuphefumula ngokujwayelekile.
- 2
Phakamisa izinqe uma kudingeka
Uma womabili amathambo ahlezi engakwazi ukufinyelela phansi noma amarounds angemuva acijile, hlala ithawula eligoqiwe noma ibhulokhi ye-yoga. Ukusebenzisa ukwesekwa akukwenzi ukunyakaza kungabi usizo kangako; kungasiza i-pelvis ukuhlola ukujikeleza ngokukhululeka.
- 3
Ncika kancane umlenze ubheke enqulwini yangaphambili
Hofuza ukuze welule umgogodla, bese uyawukhipha bese uhambisa umzimba wonke kancane kancane uwubhekise emlenzeni wangaphambili. Ungazungezi umhlane ongezansi kuphela noma uphushe idolo phansi ngezandla zakho. Ukwelula kancane eduze nangaphandle kwe-hip yangaphambili kwanele.
- 4
Bamba indawo ngenkathi uphefumula
Phefumula kancane imizuzwana engu-15–30 endaweni engenabuhlungu. Vumela i-pelvis nezimbambo zithambe kancane ngokukhipha umoya ngamunye, kodwa ngokushesha wehlise ububanzi noma uphume endaweni uma kuvela ubuhlungu obubukhali, ukugedla, noma ukucindezela kwamadolo okwandayo.
- 5
Shintsha kancane bese uphinda ngakolunye uhlangothi
Sebenzisa izandla zakho ngemuva kwakho ukusiza i-torso njengoba ushintsha kancane indawo yomlenze. Ungaphenduki emadolweni noma uziphonse ngaphesheya ngomfutho. Hlola ubude obufanayo bosekelo kanye nebanga elinethezekile ngaphambi kokuphinda ngakolunye uhlangothi.
PELVIC SUPPORT
Yehlisa i-engeli lapho i-pelvis iphakama
Kuvamile ukuthi uhlangothi olulodwa noma zombili ze-pelvis ziphakame endaweni engu-90/90. Ukusunduza amadolo phansi noma ukuphoqelela ukuncika okujulile phambili ukusuka kuleso sikhundla kungasusa ingcindezi kusukela enqulwini kuya edolweni noma emhlane ophansi. Ukuphakamisa i-pelvis ngokusekela kungenza ukuzungezisa kwe-hip kube lula ukuhlola ngaphandle kokuphoqa ukujula okwengeziwe.
Ukuthintana okugcwele kuwo womabili amathambo ahlezi akuyona inkomba yempumelelo. Hlolani ndawonye ukuthi izimbambo zingakwazi yini ukuphumula kahle phezu kwe-pelvis, ukuthi ungakwazi yini ukuqhubeka nokuphefumula, ukuthi amadolo ahlala engenabuhlungu obubukhali, nokuthi ukungakhululeki akuhlali ngakusasa.
Iphuzu elibalulekile: Inkomba esebenzayo: “kuhle ukuphakamisa izinqulu → ukwelula izimbambo → ungawacindezeli amadolo.”
HIP, NOT KNEE
Dala ukunyakaza ku-hip, hhayi ngokuphoqa idolo
Ukujikeleza kwangaphandle kwe-hip yangaphambili nokuzungeza kwangaphakathi kwe-hip yangemuva kwenzeka ezinqulwini. Amadolo abonisa kuphela isikhundla sokujikeleza; awawona amalunga okumelwe ajikijelwe phansi. Uma uzwa ingcindezi noma ubuhlungu kunoma yiluphi uhlangothi lwedolo, sebenzisa i-engeli yomlenze omncane, phakamisa izinqulu, futhi ugcine umzimba umile.
Ukuntuleka kokuzwa okwelula akusona isizathu sokucindezela kanzima emadolweni. Kuye ngesimo somzimba kanye nobubanzi bamanje, ukuzwa kungase kuhluke phakathi kwengaphandle le-hip yangaphambili, ingaphambili le-hip yangemuva, noma ithanga langaphakathi. I-pelvis ezinzile nokuphefumula okungenabuhlungu kuza kuqala.
FORWARD FOLD
Hlola ubude bomgogodla nokuphefumula ngaphambi kokwehlisa i-torso
Uma uncika emlenzeni wangaphambili ngokuzungeza umhlane ophansi kuphela, ukugoba komgogodla kungakhula ngaphambi kokujikeleza kwe-hip. Beka izandla kancane phansi noma phambi kwe-shin, uzwe ubude kusukela phezulu kwekhanda kuya ku-pelvis ekuhogeleni, bese uhambisa wonke umzimba kancane kancane ekukhipheni.
Ukusondeza isifuba phansi akudali ngokuzenzakalelayo ukwelula okusebenzayo. Yehlisa i-angle ye-torso uma i-pelvis iphakamisa, ukucindezela kwamadolo kukhuphuka, noma uqala ukubamba umoya wakho. Ukuphefumula okuningana endaweni enethezekile kuwusizo kakhulu kunokuphoqa ojulile.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ecindezela amadolo phansi
- Lokho okubonayo
- Ukucindezela noma ubuhlungu obubukhali buqala edolweni langaphambili noma langemuva.
- Imbangela engaba khona
- Idolo lingase lisetshenziswe njenge-lever ukuzama ukwandisa ukujikeleza kwe-hip.
- Indlela yokulungisa
- Misa ukucindezela, phakamisa okhalweni, noma unciphise i-engeli yomlenze. Misa isikhundla uma ubuhlungu bedolo bungahlali.
Ukudala ukujula ngenkathi i-pelvis igoqa ohlangothini olulodwa
- Lokho okubonayo
- I-hip eyodwa iyaphakamisa futhi umhlane ongezansi noma i-groin iba nokungakhululeki.
- Imbangela engaba khona
- Kungenzeka ukuthi uzama ukubamba indawo ephansi kunebanga lakho lamanje elikuvumelayo.
- Indlela yokulungisa
- Hlala ithawula eligoqiwe noma ibhulokhi, gcina umzimba umile kakhudlwana, bese uqala kabusha usuka endaweni esekelwe.
Ukuzungeza kuphela umhlane ongezansi ukuze wehle
- Lokho okubonayo
- Umhlane ongezansi uyaqina ngaphambi kokuba inqulu futhi ukuphefumula kube kufushane.
- Imbangela engaba khona
- Ukujula kokuncika phambili kungenzeka kube umgomo, noma umgogodla awuzange unwetshwe ngaphambi kokunyakaza.
- Indlela yokulungisa
- Beka izandla esisekelweni esiseduze, welule umgogodla, bese usebenzisa i-lean encane egcwele umzimba wonke.
Ukushintsha izinhlangothi ngomfutho
- Lokho okubonayo
- Amadolo ayasonteka futhi umzimba wehla ngokuzumayo ngesikhathi soguquko.
- Imbangela engaba khona
- Ushintsho lushesha kakhulu noma i-torso ayisizwa izandla.
- Indlela yokulungisa
- Beka izandla zombili ngemuva kwakho futhi uzisebenzise ukusiza uguquko olunensayo. Ungaphethi ngamandla emadolweni.
Ukwelapha ubuhlungu njengesignali yokuguquguquka
- Lokho okubonayo
- Kunobuhlungu obubukhali, ukugedla, ubuthakathaka, noma ukuzwa okushintshile ku-groin, i-hip, noma idolo.
- Imbangela engaba khona
- Ukwelulwa kwemisipha okuncane kungase kudidaniswe nezimpawu zamalunga noma zezinzwa.
- Indlela yokulungisa
- Phuma ngokushesha futhi wehlise ububanzi noma uphakamise ukwesekwa. Xhumana nochwepheshe wezempilo oqeqeshiwe uma izimpawu ziqhubeka noma unomlando wenyonga noma wedolo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Iphezulu 90/90 ihlezi
Hlala ithawula eligoqiwe noma ibhulokhi futhi ufunde ukuma komlenze ongenabuhlungu kanye nokuphefumula okuvamile ne-torso iqondile.
Kusekelwe 90/90 ukuncika phambili
Beka izandla phansi noma i-shin yangaphambili bese uncika kancane ngasemlenzeni wangaphambili ngenkathi ugcina ubude bomgogodla.
90/90 inguquko eseceleni
Sebenzisa izandla zombili ngemuva kwakho ukuze usekele i-torso ngenkathi ushintsha kancane umlenze ubheke eceleni.
Inguquko elawulwayo engasekelwe
Yehlisa ukwesekwa kwesandla kanye nokuguquka kancane kancane kuphela ngemva kokuba izinhlangothi zombili zingabanjwa kancane ngaphandle kobuhlungu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Emavikini amabili okuqala, beka phambili ukuhlala ngokunethezeka ekusekelweni okuphezulu nasekuphefumuleni kunokujula kokuncike phambili. Izinqulu ezimbili zingase zizizwe zihlukile, ngakho-ke ungaphoqi uhlangothi olulodwa ukufanisa nolunye. Ngaphambi kokuqeqeshwa, sebenzisa uhla oluncane lokuhlola; ngemva kwalokho, ungase uchithe isikhathi eside uphefumula endaweni engenabuhlungu.
Bamba
15-30s
Phefumula kancane endaweni engenabuhlungu
I-Reps
2-3 ohlangothini ngalunye
Setha ubude bokusekela kanye nobubanzi ngokwehlukana ohlangothini ngalunye
Imvamisa
Izikhathi ezi-3-5 ngesonto
Sebenzisa njengokuhlola okulula ngaphambi kokuqeqeshwa noma ukupholisa okunethezekile ngemva kwalokho
- Khulisa isikhathi sokubamba noma ubheke phambili kuphela lapho ungagcina isikhundla ngaphandle kobuhlungu emadolweni, e-groin, noma ezinqulwini.
- Uma uhlangothi olulodwa lwe-pelvis luphakamisa kakhulu noma i-back back ingakhululeki, ungafaki ukujula; phakamisa ukwesekwa esikhundleni.
- Ama-engeli ahlukene kanye nemizwa ukusuka kolunye uhlangothi kuya kolunye kungaba okuvamile. Ungaphoqi uhlangothi olunganethezeke kangako ngomfutho noma ukucindezela kwesandla.
Imibuzo evame ukubuzwa
Ingabe womabili amadolo kufanele abe ku-90 degrees ncamashi?
Cha. Iziqu ezingamashumi ayisishiyagalolunye ziyiphoyinti lokuqala. Ungalungisa ama-engeli omlenze wangaphambili nangemuva uma idolo noma inqulu ingakhululekile.
Ingabe ukuncika okujulile phambili kuhlala kungcono?
Cha. Yehlisa ububanzi uma ukwehlisa i-torso kwenza i-pelvis igoqe noma kubangela ubuhlungu bedolo noma iqolo. Ukuqondanisa okunethezeka nokuphefumula kubaluleke kakhulu.
