Simbisa uye Tambanudza: Hip Flexor Exercises

Zvemukati

• Hip flexor inotambanudza
• Akagara butterfly anotambanudza
• Njiva pose
• Mabhiriji
• Maitiro ekusimbisa Hip
• Lunges
• Pasi-inotsvedza vanokwira makomo
• Skater squats
• Gumbo rakatwasuka rinosimuka
• Wall psoas bata
• Hip kurira
• Kutora
• 3 Yoga Inobata yeTight Hips

Hip inochinja maitiro

Kunyangwe asiri munhu wese anogona kuve nehudyu dzakashinga saShakira, isu tese tinogona kubatsirwa nekusimbisa mhasuru dzinotsigira iyi bhora-uye-socket mubatanidzwa. Chiuno chedu hachisi chega chine chekuita nekutamba kwekutamba kunoita kuti tibude pane dzimwe nguva, asi zvakare inzvimbo yakakosha kune vanomhanya, mabhasikoro, nevasiri vatambi zvakafanana.

Kugara kwenguva zhinji yezuva - chimwe chinhu chingangoita isu tese tine mhosva - zvinopa kuomarara muhudyu. Tight hip flexors inogona kukonzera kurwadziwa kwepashure, kurwadziwa kwehudyu, uye kukuvara.

Uye matambudziko ehudyu haamire ipapo. Sekureva kweAmerican Academy of Orthopedic Surgeons, kutsiva kwechiuno kuri kuwedzera muUnited States. Ivo vanokwira pakati pevakuru mukutanga kwepakati zera.

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Hip flexor inotambanudza

Edza izvi zvinotambanudza kuti usunungure hudyu inochinja uye majoini.

Akagara butterfly anotambanudza

Uku kufamba kuri nyore kuchatambanudza zvidya zvako zvemukati, chiuno, uye kudzikira kumashure. Uye iwe unogona kuzviita ugere pasi!

1. Gara pasi nemusana wako wakananga uye abs unobatanidzwa.
2. Sundira tsoka dzako pamwechete pamberi pako. Rega mabvi ako akotamire kumativi.
3. Sezvo iwe uchidhonza zvitsitsinho zvako kwauri, zorora mabvi ako uye uvabvumire kuti vaswedere padyo nepasi.
4. Tora kufema kwakadzika, uye bata iyi pose kwemasekondi gumi kusvika makumi matatu.

Njiva pose

Iyi yakakurumbira yoga pose inofambira mberi kufamba. Chingozviita kana iwe uchinzwa wakasununguka kuzviita. Inzwa wakasununguka kugadzirisa iyo pose.

1. Tanga munzvimbo yeplank.
2. Simudza rutsoka rwako rworuboshwe kubva pasi uye urutsvedzerere kumberi kuitira kuti ibvi rako rive pasi padyo neruoko rwako rweruboshwe, uye tsoka yako iri padyo neruoko rwako rwerudyi. Chaipo panowira mabvi nezvigunwe zvinoenderana nekuchinja kwako.
3. Slide gumbo rako rerudyi kumashure kusvika paunogona iwe uchichengeta chiuno chako mativi uye uzvidzikise pasi uye nekumagokora ako, uchiunza muviri wako wepamusoro pasi nepazvinogona napo.
4. Bata iyo yakatambanudzwa pasina kurega chifuva chako chichiwa. Ukangonzwa kunge wawana kutambanuka kwakanaka, chinja mativi.

Mabhiriji

Zvinoshamisa zvaunogona kuita iwe wakarara pasi. Kufanana neiyi Bridge pose!

1. Rara pasi nemusana nemaoko ako kumativi ako, tsoka pasi, uye mabvi ako akakotama. Edza kumisikidza tsoka dzako kuti minwe yako ibate zvitsitsinho zvako.
2. Dhinda muzvitsitsinho zvako, uye simudza chiuno chako kubva pasi uchienda padenga uchisvina maglute ako. Edza kusimbisa mapfudzi ako sepedyo pamwe chete pasi pemuviri wako sezvinobvira.
3. Bata chinzvimbo kwemasekondi mashoma usati wadzokera kunzvimbo yekutanga, wobva wadzokorora kakawanda. Usakanganwa kufema!

Maitiro ekusimbisa Hip

Edza izvi zviitwa kuti usimbise hudyu inochinja.

Lunges

1. Kubva panzvimbo yakamira, tarisa wakananga kumberi uye utore nhanho ine rupo kumberi netsoka yako yekurudyi.
2. Bhenda ibvi rako rakawedzerwa uye wedzera huremu hwako pagumbo rekurudyi. Ramba uchizvidzikisira zvishoma nezvishoma mukati megomba kusvikira ibvi rako rekuruboshwe richisimuka pamusoro, kana zvinyoro nyoro, pasi. Ibvi rako rekurudyi rinofanira kunge riri pamusoro petsoka yako yekurudyi.
3. Dzokera kumashure mune chinzvimbo chakamira. Dzokorora iyo pose negumbo rako rekuruboshwe.

Pasi-inotsvedza vanokwira makomo

Bata mamwe anotsvedza discs, mapepa mapepa, kana kunyange emaoko matauro - chaizvo, chero chinhu chinotsvedza. Gadzirira kukwira!

1. Zviise iwe pauriri hwehuni kana imwe nzvimbo yakatsetseka.
2. Isa zvitsvedza zvako pasi pemabhora etsoka dzako uri panzvimbo yepushup.
3. Dhonza gumbo rako rerudyi kuchipfuva chako, uchichinjanisa negumbo rako rekuruboshwe sezvaungaita kune vanokwira makomo.
4. Enda zvishoma nezvishoma pakutanga, wobva watora nhanho.

Skater squats

Iyi danho yakafanana neyakajairwa squats, ine tweak iyo inonongedza zvakanyanya chiuno chako.

1. Bhenda kubva pamabvi nehudyu, uchideredza chigaro chako pasi pasi uchichengeta musana wako wakananga uye chifuva chakasimudzwa.
2. Mushure mega squat, chinja huremu hwako kurudyi kana gumbo reruboshwe uchisimudza gumbo rakatarisana kuenda kudivi zvigunwe zvako zvakanongedzwa kumberi.
3. Mamwe makumbo nguva imwe neimwe.
4. Nhema kumusana nemichindwe parutivi rwako. Tendeukai mutambanudze gumbo roga roga mudenga uye mubve pasi kwemaminitsi maviri.
5. Bata gumbo rako pane angangoita 45-degree angle. Gumbo rako rakatarisana rinofanirwa kukotama pamabvi uye tsoka yako yakasimwa pasi, nepo tsoka yako yakasimudza ichengete chigunwe chakanangiswa kudenga.
6. Chinja makumbo, wobva wadzokorora kagumi pagumbo rimwe nerimwe.

Gumbo rakatwasuka rinosimuka

Wall psoas bata

Iyi danho inosimbisa yako yakadzika hudyu flexor mhasuru inozivikanwa seyo psoas, iyo inogona kuwedzera kukwirisa kureba uye kuderedza kukuvara. Yakakunda-kuhwina mamiriro!

1. Kubva pane chinzvimbo chakamira, pfugama ibvi rako rerudyi uye simudza gumbo rako repamusoro mudenga.
2. Balance pane rako reruboshwe tsoka uchichengeta rako rerudyi ibvi uye chidya pachidya pachiuno kweanenge makumi matatu masekondi.
3. Zvidzikise zvishoma nezvishoma, wobva wadzokorora pagumbo rako reruboshwe.

Hip kurira

1. Paunenge wakarara nemusana nemakumbo ako akatwasuka, akati sandara pasi, zvishoma nezvishoma tora ibvi (rimwe panguva) kuchipfuva chako.
2. Dhonza uchiswededza padyo nepachipfuva chako sezvinobvira pasina kunzwa kusagadzikana.
3. Dzokera kunzvimbo yekutanga, uye dzokorora pagumbo rako rakatarisana.

Kutora

Iye zvino zvawakapakata zvimiro zvekutambanudza nekusimbisa, zviite nguva nenguva. Rangarira, iyo yakasimba chiuno chako chinoshanduka, mukana uri nani wauinawo wekuzvichengeta zvisina kukuvara uye kunze kwetafura yekushandisa!

3 Yoga Inobata yeTight Hips