Uma ama-hips ebuhlungu kakhulu kune-abs ngesikhathi sokusebenza okuyisisekelo, kukhona okungalungile. Futhi lapho imisipha ye-hip yakho ilawula umzamo wakho ngokungazi ngesikhathi sokuzivocavoca kwesisu, kungenzeka ukuthi uzwe ubuhlungu be-hip noma ukungakhululeki. Ukwengeza inhlamba ekulimaleni, i-abs yakho, engasebenzi kanzima, iphuthelwa yizinzuzo.
Ngezansi sizoxazulula izizathu zokuthi kungani izinqulu zakho zingaba buhlungu ngesikhathi seseshini yesisu. Futhi, sabelana ngamasu okuthulisa lawo ma-hip flexor asebenza kakhulu futhi senze umgogodla wakho ushise kakhulu.
Izimbangela zobuhlungu be-hip lapho wenza ama-crunches
Naphezu kokuba sesimweni esiphezulu, ezinye izivivinyo zingabangela ubuhlungu be-hip uma ungenziwanga kahle. Okulandelayo sihlaziya izizathu eziyinhloko ezenza lokhu kuphatheke kabi lapho wenza ukuhlala phansi.
Isinqe sakho sikhokhela ngokweqile
Ukuzivocavoca okugxile esiswini okufana nokuhlala, ukuvivinya umzimba kwe-Pilates, ukugoba amadolo, noma ukuphakamisa umlenze kunciphisa ibanga phakathi komzimba wakho ongaphezulu nophansi. Uma i-abs yakho ingaqinile ngokwanele ukuvala leli banga, okungukuthi, sondeza i-trunk yakho eduze kwamathanga akho, uvame ukuthembela ezinqulwini zakho ukwenza umsebenzi.
Imisipha enamandla futhi enamandla, ama-hip flexors angena futhi athatha ukunyakaza, ahlawulela imisipha yesisu ebuthakathaka. Yingakho kubaluleke kakhulu ukugxila ngokugcwele ku-abs lapho wenza izivivinyo eziyinhloko.
Awubandakanyi i-abs yakho
Kwezinye izinsuku, uvele wenze izinto noma ugijimele ukujima ngaphandle kokucabanga, bese weqa ohlelweni. Inkinga ukuthi uma ungagxili kumgogodla wakho ngesikhathi sokuzivocavoca kwe-ab, ngeke uvune imiphumela. Kungakho ungenza ama-crunches angama-500 futhi ungezwa lutho.
Njengoba imisipha yakho ye-hip iqinile, ijabulela ukuthatha umsebenzi omningi uma ungagxili ku-abs yakho. Lokhu ngeke kuholele nje kuphela ekuzilolongeni okubalulekile komgogodla, kodwa nasezinqulwini eziqinile.
Esikhundleni sokuvumela ingqondo yakho ibhadule ohlwini lwemisebenzi noma ingane yakho ibanga umsindo ekamelweni elilandelayo, hlala okwamanje futhi uxhumeke emzimbeni wakho wenyama. Ukubeka ingqondo yakho emisipha yakho esebenzayo kuzoyenza isebenze kakhulu.
Eqinisweni, ukucabanga nje ngokunyakazisa umsipha kungawenza uqine ngisho nalapho ungazivocavoci, ngokusho kwe-American Council on Fitness (ACE). Futhi ucwaningo oluncane kumagazini ka-March 2016 we-European Journal of Applied Physiology lwathola ukuthi umshini wokunyathelisa ebhentshini owenza ukuxhumana kwemisipha yengqondo kwandisa umsebenzi wemisipha ku-pecs kanye ne-triceps.
Ukuqhubeka nokwenza ngcono i ukuxhumana kwengqondo nemisipha, nciphisa isivinini sokunyakaza kwakho. Lapho uchitha isikhathi esiningi ekufinyezweni okuphezulu, yilapho unesikhathi esiningi sokugxila nokuqinisa imisipha yakho.
Ama-flexible e-hip yakho abuthakathaka
Uma ama-hips ebuhlungu ngaphezu kwe-abs ngesikhathi sokusebenza okuyisisekelo, ama-hip flexors abuthakathaka anecala. Ukuguquguquka okubuthakathaka nezinqulu eziqinile ngokuvamile kuwuphawu lwendlela yokuphila yokunganyakazi.
Njengoba singasebenzisi izinqulu zethu ukuze siphakamise imilenze yethu futhi sinyakaze usuku lonke, ziya ngokuya ziba buthaka futhi ziba mfishane. Ukuguquguquka okuqinile kungase futhi kube umphumela oseceleni wokuzivocavoca njengokugijima amabanga amade nokuhamba ngebhayisikili.
Lobu buthakathaka bungabangela ukungalingani kwemisipha, kuthinte uhla lwakho lokunyakaza, futhi kuguqule ukuqondanisa kwakho, yingakho ungase uzwe ubuhlungu noma ukungakhululeki ezinqulwini zakho ngesikhathi sokuzivocavoca kwesisu.
Ukuze uqale, phuma esihlalweni sakho. Uma uhamba kakhulu, izinqe zakho zizoba ngcono. Vele uvuke uhambe njalo emizuzwini engama-30 kuye kwengama-60 ukuze ugcine ama-hips akho kanye nama-glute ehlangene. Ukwelula okuvamile kungaphinda kulwe nokungezwani futhi kuthuthukise ububanzi bokunyakaza. I elula Ukuzivocavoca okuphumelelayo kakhulu kokuvula i-hip kanye nokuhamba kusebenza ezinqulwini kuzo zonke izindiza ezintathu zokuhamba.
Kodwa ukwelula kuyingxenye ye-puzzle. Kufanele futhi uhlanganise i- ukuqeqeshwa kwamandla. Ngokuqinisa imisipha ezungezile, njengama-quadriceps, ama-hamstrings, nama-gluteals, usekela yonke inhlanganisela ye-hip. Qala ngokuzivocavoca okulula njengamabhuloho e-glute, ama-squats, nama-clams.
Ukuzivocavoca ukugwema ubuhlungu be-hip
Ukuze uvimbele izinqulu zakho ekuduneni isimiso sakho se-ab, yenza umsebenzi wokulungiselela kusengaphambili. Ukuzivocavoca okufana nenja yezinyoni, amapulangwe engalo, kanye nokutsheka kwe-pelvic kungakusiza ukuthi uvuse inkaba yakho futhi wenze kusebenze imisipha yakho eyinhloko.
inja yenyoni
- Lapho usendaweni yetafula, gcina izandla zakho ngqo ngaphansi kwamahlombe akho futhi amadolo akho angabi banzi kunezinqulu zakho.
- Lapho ukhipha umoya, welula ingalo yakho yesokudla phambi kwakho. Ngesikhathi esifanayo, khahlela umlenze wakho wesokunxele emuva.
- Shintsha izinhlangothi, welula ingalo yakho yesobunxele phambili, bese ukhahlela umlenze wakho wesokudla emuva.
ipulangwe lomphambili
- Hamba ngezinyawo ezine phansi futhi ubeke izindololwane zakho nezingalo zakho endaweni enethezekile (efana nomata, ithawula, noma umata).
- Nweba imilenze yakho emuva bese uphushela phezulu epulangeni, udale umugqa oqondile ukusuka emahlombe akho kuya emaqakaleni.
- Gcina intamo yakho isesimweni sokungathathi hlangothi ubheke izandla zakho.
- Bamba lesi sikhundla ngaphandle kokunyakaza. Gcina izinqulu zakho zisezingeni futhi zishibilike phansi futhi ungavumeli umhlane wakho ophansi ukuthi ugobe.
I-pelvic noma i-hip tilt
- Lala ngomhlane bese ufaka ibhuloho elithambile bese wehlisa umhlane wakho phansi (umhlane wakho ongenhla uhlala phansi) izinyawo zakho zihlukene ngobubanzi be-hip.
- Tshekisa i-pelvis yakho kancane ukuze umsila wakho utshekele ophahleni ngaphandle kokuvumela umhlane wakho ophansi wehlele phansi.
- Buyela ku-pelvis engathathi hlangothi bese uphinda.
gluteal ibhuloho
- Lala ngomhlane amadolo akho egobile futhi izinyawo zakho zitshalwe phansi amasentimitha ambalwa ukusuka esinqeni sakho.
- Ukushayela ezithendeni, phakamisa izinqe zakho phansi usebenzisa amandla ama-glutes akho. Phakamisa phezulu ngangokunokwenzeka ngenkathi ugcina umgogodla ongathathi hlangothi (ungawugodli umhlane wakho ophansi).
- Yehlisa ngendlela efanayo bese uphinda.
Amakati
- Yima izinyawo zakho zihlukene ngobubanzi be-hip. Vula izinyawo zakho ukuze ukhombe kancane ohlangothini.
- Jikelezisa okhalweni bese ugoba amadolo akho (njengokungathi uzohlala esihlalweni) kuyilapho uphakamise isifuba sakho.
- Phakamisa izingalo zakho phambi kwakho ukuze ukuphakama kwehlombe ukuze ulinganise, noma ulethe izandla zakho eduze kwesifuba sakho.
- Uma usuhambe waze wafika phansi njengoba ukuguquguquka kwe-hip yakho kuzokuvumela, cindezela ama-glutes akho bese uhlehla.
izimbaza
- Lala ngohlangothi amadolo akho egobile futhi umlenze owodwa uphezu komunye.
- Phakamisa kancane ingaphezulu ledolo lakho ngenkathi ugcina izinyawo zakho zithintana.
- Yehlisa kancane umlenze wakho ongaphezulu.
- Phequlula ngakolunye uhlangothi ukuze uye kolunye umlenze.