13 Hip Vanovhura

Zvemukati

• Kunyanyisa uye kusaita basa
• Hacks yekutambanudza
• 1. Yakamira lunge yakatambanudzwa
• 2. Kupfugama hudyu-flexor kutambanudza
• 3. Spiderman yakatambanudzwa
• 4. MaChells
• 5. Horizontal squat yakatambanudzwa
• 6. Side angle pose
• 7. Akagara mukati mehudyu kutenderera
• 8. Akagara butterfly tatamuka
• 9. Wide-angle yakagara kumberi kukotama
• 10. Njiva pose
• 11. Supine njiva pose
• 12. Furo rinotenderera
• 13. Thai masaja
• Kutora
• 3 Yoga Inobata yeTight Hips

Kunyanyisa uye kusaita basa

Vanhu vazhinji vanoona mhasuru dzakasimba dzechiuno. Inogona kukonzerwa nekushandisa zvakanyanya kana kusaita basa. Kana iwe uchimhanya, kutenderera, kana kugara zuva rese kubasa, unogona kunge uine mahudyu akaomarara.

Mahudyu akasimba anogona kuita kuti zvisagunun'una kufamba makumbo. Vanogona zvakare kuwedzera kumanikidza pamabvi uye kudzika kumashure. Izvi zvinogona kukonzera kurwadziwa uye kusagadzikana mumuviri wako wepasi.

Iwe unogona kuvhura chiuno chako nekuita dzakasiyana siyana dzechiuno flexor anotambanudza uye kurovedza muviri. Izvi zvinobatsira kubvisa kushushikana uye kusimbisa mhasuru dzako dzechiuno.

Hacks yekutambanudza

Kutanga, matipi mashoma kuti iwe ugone kuwana zvakazara pane ese mafambiro:

• Warm-up kutanga. Famba uchitenderera zvishoma kana fambisa maoko ako zvinyoro nyoro kuburikidza neyako yakazara renji yekufamba. Kana, unotambanudza mushure mekushambidza kwekushambidza.
• Verenga kufema, kwete masekondi. Tsiva kuverenga 15 masekondi nekuverenga 4 kana 5 kufema kwakadzika mukati nekunze.
• Chinja. Iwe unogona kugadzirisa kutambanudza uye kurovedza muviri kwekufamba, chiyero, uye mamwe mamiriro uye nharaunda. Taura nachiremba wako wepamoyo, murapi wepanyama, kana mudzidzisi akasimbiswa wepanyama kuti akutungamire.

Iye zvino ngatipindei mune gumi nematatu maekisesaizi uye anotambanudza ekuvhura chiuno chako.

1. Yakamira lunge yakatambanudzwa

Iyo yakamira lunge yakatambanudzwa inoshanda chiuno chako, garo, uye zvidya. Iyo yekudzokorora kufamba inoburitsa kuomarara muhudyu.

1. Mira nemakumbo ako hudyu-hupamhi hwakaparadzaniswa. Shingairira yako abs uye udzikise mapepa ako.
2. Tora tsoka yako yekurudyi kumberi.
3. Deredza muviri wako kusvikira chidya chako chekurudyi chakaenzana nepasi. Tsamira ruoko rwako rwerudyi zvishoma kumberi pamusoro pezvigunwe.
4. Bhenda zvishoma kumberi muhudyu mako, chengetedza musana wako wakatwasuka uye yako yepamoyo yakabatanidzwa.
5. Bata kwemasekondi gumi nemashanu kusvika makumi matatu. Tanga neimwe seti ye2 kusvika ku4 reps.
6. Pushira mutsoka yako yekurudyi kuti umire. Dzokorora nerimwe gumbo.

2. Kupfugama hudyu-flexor kutambanudza

Nekusiyana kuri nyore pane yakamira lunge yakatambanudzwa, edza kupfugama hudyu-flexor kutambanudza. Izvi zvakanaka kana uine nyaya dzekufamba.

Kana iwe uchida rutsigiro rwakawedzerwa, isa tauro rakapetwa, gumbeze, kana padhi pasi pemabvi ako.

1. Pfugama pasi pabvi rako rekuruboshwe. Isa tsoka yako yekurudyi yakati sandara pasi pamberi pako.
2. Bendisa ibvi rako rerudyi kusvika pamadhigirii makumi mapfumbamwe. Chengetedza ibvi rako pamusoro pekona rako rekurudyi.
3. Isa maoko ako muchiuno chako. Ruramisa musana wako uye udzikise mapfudzi ako.
4. Zvinyoro nyorovera muhudyu yako yekurudyi. Shingairira yako yepamoyo uye kuruboshwe chidya.
5. Bata kwemasekondi makumi matatu. Tanga neimwe seti ye 2 kusvika ku5 kudzokorora.
6. Chinja makumbo uye dzokorora.

3. Spiderman yakatambanudzwa

Kufambisa uku kunotambanudza mhasuru muhudyu mako nekugomera. Izvo zvinoshandawo moyo wako.Iyo spiderman yakatambanudzwa yakafanana neyepasi lunge uye lizard inoratidzira iyo yoga.

1. Tanga mukusundira-kumusoro chinzvimbo pamaoko ako nezvigunwe.
2. Isa ibvi rako rerudyi padyo negokora rako rerudyi.
3. Donhedza chiuno chako pasi. Bata kwemasekondi makumi matatu.
4. Dzokera kuPush-up chinzvimbo. Dzokorora negumbo rekuruboshwe.

4. MaChells

Iko kurwisa kwecamshell kunosimbisa hudyu yako kushanduka. Inobatsira kudzikamisa kuomarara nekuda kwekushaya simba uye kusaita basa. Iko kurovedza kunowanzo shandiswa pakurwadziwa kumashure. Clamshells inozoburitsawo kubwinya kwako.

1. Rara pasi parutivi rwako nemabvi ako akakotama pa45-degree angle.
2. Zorora musoro wako paruoko rweruoko rwako rwepazasi, woisa rumwe ruoko rwako pachiuno chako.
3. Rongedza zvitsitsinho zvako ne glutes yako. Tora chiuno chako chimwe pamusoro pechimwe.
4. Kuchengeta zvitsitsinho zvako pamwechete, simudza mabvi ako epamusoro zvakanyanya sezvinobvira usingafambise chiuno chako. Usafambisa gumbo rako repazasi kubva pasi.
5. Dzokorora kasere kusvika kagumi nguva. Chinja mativi uye dzokorora.

5. Horizontal squat yakatambanudzwa

Yakatwasuka squat yakatambanudza inoderedza kusimba muhudyu, kugomera, uye kumashure. Izvo zvakafanana neKati-Mombe uye Frog Pose muyoga.

1. Pfugama pasi. Isa mabvi ako akafara kupfuura chiuno chako.
2. Rongedza makumbo ako nemabvi ako. Wedzera musana wako.
3. Dzorera chiuno chako kumashure kune zvitsitsinho zvako.
4. Bata kwemasekondi makumi matatu.

6. Side angle pose

Rutivi rwemberi pose runowanzoitika mumaitiro eyoga. Paunenge uchitambanudza glute uye chidya chemukati, zvinorerutsa kusagadzikana muhudyu.

1. Isa tsoka dzako 3 kana 4 tsoka dzakaparadzana.
2. Shandura rutsoka rwako rworuboshwe kunze uye rutsoka rwako rworudyi kusvika pamadhigiri makumi mashanu.
3. Bhenda ibvi rako rekuruboshwe kusvika pamadhigirii makumi mapfumbamwe. Simudza maoko ako kubendekete kukwirira.
4. Wedzera ruoko rwako rweruboshwe pasi uye ruoko rwako rwerudyi pamusoro wako.
5. Tarisana nemuviri wako mberi. Tora 3 kusvika ku5 kufema.
6. Sunungura uye dzosera maoko ako papfudzi kukwirira. Nongedzera tsoka mbiri kumberi.
7. Dzokorora kurudyi.

Tarisa vhidhiyo kubva kuGuerillaZen Fitness kune zvakawanda nezve maitiro ekuvandudza emukati epakati kutenderera.

7. Akagara mukati mehudyu kutenderera

Akagara mukati mehudyu kutenderera anovandudza hudyu kufamba uye huwandu hwekufamba. Izvi zvinogona kudzikamisa kuomarara uye kusagadzikana.

Kana uine matambudziko emabvi, dzivisa chiitwa ichi. Inogona kuisa kushushikana kwakawanda pamabvi.

1. Gara pasi. Bhendesa mabvi ako.
2. Isa tsoka dzako zvakati wandei kupfuura mafudzi-upamhi wakaparadzaniswa.
3. Kuti ugadzikane, isa maoko ako pasi pasi shure kwako.
4. Flex tsoka yako yekurudyi. Chengetedza gumbo rako rekuruboshwe panzvimbo.
5. Uya nebvi rako rekurudyi mukati uye nechepasi. Dzokorora kune rimwe divi.

8. Akagara butterfly tatamuka

Iyo yakagara butterfly yakatambanudzwa ndeye chiuno kuvhura iyo inobatanidza zvidya zvako uye kugomera.

Usatombo kunetseka kana mabvi ako asiri padhuze nepasi. Sezvo chiuno chako chinosununguka, iwe unozokwanisa kudzikisa.

1. Gara pasi netsoka dzako pamwechete. Ruramisa musana wako.
2. Isa maoko ako pamusoro petsoka dzako.
3. Tsamira kumberi kubva muchiuno chako. Zvinyoro nyorovera magokora ako kuzvidya zvako.
4. Bata kwemasekondi gumi nemashanu kusvika makumi matatu. Dzokorora 2 kusvika ku4 nguva.

9. Wide-angle yakagara kumberi kukotama

Chiitwa ichi chinonziwo chigaro chechigaro chakagara. Inoburitsa kukakavara muhudyu, hamstrings, mhuru, uye kudzika kumashure.

1. Gara pasi nemakumbo ako akavhurika kusvika pamadhigirii makumi mapfumbamwe.
2. Kana musana wako uchitenderera pawakagara, simudza chiuno chako ugare pane iyo yoga block. Izvi zvinobatsira kuwedzera yako yepazasi kumashure.
3. Svitsa maoko ako akananga kumberi. Nongedza zvigunwe zvako kumusoro.
4. Tsamira kumberi kubva muchiuno chako. Ruramisa musana wako uye ubatanidze moyo wako.
5. Bata kwemasekondi gumi nemashanu kusvika makumi matatu. Dzokorora 2 kusvika ku4 nguva.

10. Njiva pose

Nekudzika kwakadzika, edza iyo pigeon pose. Inosunungura chiuno chako chinoshanduka, chiuno chekunze, uye kupenya. Iyi positi zvakare inoburitsa kusagadzikana mune yako psoas mhasuru, iyo inobatanidza zvidya zvako nekudzika kumashure.

Kana uine mabvi akaipa, isa tauro rakapetwa kana jira pasi pebvi rako. Izvi zvichaita semubato.

1. Tanga pamakumbo mana. Isa ibvi rako rekuruboshwe kuseri kweruoko rwako rweruboshwe.
2. Isa shin rako rekuruboshwe pasi. Zvishoma nezvishoma fambisa tsoka yako yekuruboshwe kumberi.
3. Kureba gumbo rako rerudyi kumashure kwako. Isa pamusoro petsoka dzako pasi.
4. Kana chiuno chako chisina kubata pasi, chiise pamusoro peiyo yoga block kana mutsago.
5. Wedzera musana. Zorora maoko ako pasi kana iyo yoga block.
6. Bata mashanu kusvika gumi kufema. Chinja mativi uye dzokorora.

11. Supine njiva pose

Kana iyo njiva pose ichinzwa isina kugadzikana, edza iyo supine pigeon pose. Iyi vhezheni yakanaka kana iwe uine mabvi akashata kana chiuno chakasimba. Inodaidzwa zvakare inonzi yakatsiga njiva pose, kunyepa mufananidzo-4 pose, kana ziso retsono.

Kuti uwane imwe rutsigiro, isa musoro wako pamutsago.

1. Rara pasi nemusana. Bhendesa mabvi ako.
2. Simudza gumbo rako rekuruboshwe. Unogona kuisa tsoka yako yekuruboshwe kumadziro.
3. Yambuka ruoko rwako rworudyi pamusoro pechidya chako chokuruboshwe.
4. Bata chidya chako chekurudyi kwe3 kusvika ku5 kufema. Kuti udzikise kutambanudza, nyoro shandisa kumanikidza.
5. Dzokera kunzvimbo yekutanga. Chinja mativi uye dzokorora.

12. Furo rinotenderera

Iyo furo roller inogona kusunungura kusagadzikana kubva muchiuno chako, quads, uye makumbo. Ichi chishandiso chinoshandisa kumanikidza kune mhasuru uye dzakapoteredza tishu.

1. Isa chidya chako chekurudyi pane furo roller.
2. Ruramisa gumbo rako rerudyi shure kwako. Bhenda ibvi rako rekuruboshwe kusvika pamadhigirii makumi mapfumbamwe uchiise parutivi.
3. Zorora maoko ako epasi pasi pamberi pako.
4. Zvishoma nezvishoma kumonera muviri wako kumberi uye kumashure. Dzokorora kune rumwe rutivi.
5. Enderera kwemasekondi makumi maviri kusvika makumi matatu. Dzokorora pagumbo reruboshwe.

13. Thai masaja

Thai massage ndiyo imwe nzira yekusunungura mhasuru dzako. Mhando iyi yemassage inosanganisa acupressure, yakadzika compression, uye yoga-senge kufamba.

Munguva yemasaji eThai, unogona kupfeka mbatya dzakasununguka. Murapi wako anoshandisa yakasimba, ine mutinhimira kumanikidza. Vachafambisawo muviri wako muzvinzvimbo zvinorebesa mhasuru dzako.

Massage yeThai anowanzoitwa pasi nepasi. Zvisinei, mamwe maitiro anogona kuitwa patafura yekukwiza muviri.

Kutora

Hip flexor kurovedza muviri uye kutambanudza kunogona kudzikamisa kushushikana mumhasuru dzako dzechiuno. Kuti unakirwe nezvikomborero izvi, zvakakosha kuti uzviite nguva dzose. Iwe unogona zvakare kuyedza Thai massage.

Kana iwe uchipora kubva mukukuvara kana uine nyaya dzekufamba, taura nachiremba kana wepanyama murapi. Ivo vanogona kukurudzira akanakisa ekushandurwa kwezvaunoda.

3 Yoga Inobata yeTight Hips