Glutes, Hamstrings, ndi Chifukwa Chimene Mukusowa Hip Extension Exercises
Kutambasula kwa Hip kumaphatikizapo minofu yanu yamphamvu, yothamanga kwambiri. Ndi mbali yofunika kwambiri yolimbitsa thupi lanu ndipo amafunikanso kuti mutenge kayendedwe ka tsiku ndi tsiku. Kukulitsa kwa Hip ndiko gwero la mphamvu zoposa masewera ndi masewero olimbitsa thupi. Mwatsoka, ambiri a ife tikutha mphamvu yowonjezera. Pezani chomwe chiwongolero cha hip ndi, chifukwa chake tikuchifuna, ndi momwe tingalimbikitsire ziphuphu zathu zamkati.
Kodi Hip Extension ndi chiyani?
Mwachidule, kuwonjezereka kumachitika pamene titsegulira chiuno chathu. Tikukweza mchiuno nthawi iliyonse tikamapanga mpata pakati pa ntchafu ndi kutsogolo kwa mapepala ndipo zomwe zingayambike kuchokera pamtambo uliwonse. Ife tiri kwenikweni kuwonjezeka kwa m'chiuno pamene ife taima, ndipo pamene mwendo ukupita kumbuyo.
Mitundu ya Hip Extension
Mukudziwa zochitika zonse zotchuka zomwe zimatikweza miyendo kumbuyo kumalo osiyanasiyana? Zomwezo ndizochita maulendo owonjezera. Zimakhala zabwino kwambiri chifukwa zimatulutsa matanthwe chifukwa gluteus maximus (minofu yamtunduwu) ndi minofu yambiri yamapiko. Gawo lakuya la glute ndilofunika kwambiri mukulitsa kwa chiuno. Mutu wautali (osati mutu wafupikitsa) wamadzimadzi, semimembranosus, semitendinosus-ndiwonso amatsitsimutso owonjezera m'chuuno. Gluteus medius ndi adductor magnus kuthandizira kuwonjezeka kwa m'chiuno.
The gluteus maximus ndi imodzi mwa minofu yamphamvu kwambiri ya thupi ndi zinyundo zimakhala, kapena ziyenera kukhala, zolimba mwachilengedwe.
Ndi ziwirizi monga zoyendetsa zopambana, mukhoza kuona kuti kuwonjezeka kwa chiuno kuli ndi mphamvu kwambiri. Timagwiritsa ntchito kufalikira kwa mchiuno m'moyo wa tsiku ndi tsiku kuti titsimikizire mapepala ndi kutitsogolera patsogolo pa ntchito monga kuyenda, kuimirira, ndi kuyendetsa masitepe. Othamanga, ndithudi, ayitanitseni mphamvu yowonjezera kuchokera kuwonjezeka kwa ntchafu mukuthamanga, kudumpha, kusambira ndi zina zotero.
Chifukwa Chake Timafunikira Zochita Zowonjezera
Nanga bwanji, pamene minofu ikuluikulu yambiri mu thupi imakhudza zomwe timapanga tsiku ndi tsiku, kodi ambirife timafunikira machitidwe owonjezera a hip? Pali "ngati simugwiritsa ntchito, mumataya." chigawo apa. Sitikupanga kuchuluka kwa msana wokwanira kumayenda m'moyo wathu wa tsiku ndi tsiku. Zomwe timapanga sizikhala zovuta kapena zogwiritsidwa ntchito mokwanira kuti titseke komanso titseke. Moyo wamakono uli ndi anthu ochulukirapo omwe amakhala nthawi yaitali komanso ambiri osagwiritsa ntchito.
Palinso mphamvu ina yomwe imakhudza zosowa zathu za kukulitsa. Kupotoka kwa njuchi-kuchepa pakati pa ntchafu ndi mapepala-kumangotenga miyoyo yathu ndikugwira ntchito. Kukhala mowonjezereka kumalimbitsa minofu yathu yothandizira minofu ndi kufooketsa mitsempha yathu (zofooka zolimba zimakhala zofooka). Chosiyana kwambiri ndi zomwe tikufunikira kuti chikhale chokwanira chotsalira. Ndipo, cholinga cha zochitika zolimbitsa thupi kwambiri ndi pathupi lachiuno popanda kulingalira kuti kunja ndi kuwonjezeka kwa m'chiuno. Chitsanzo chikanakhala kupitiliza njinga (kuphatikizapo kuyendetsa mkati) kumene kulibe kufalikira kwathunthu.
Kuonjezera apo, zovuta zamakono zomwe zimakhala ndi machitidwe a ab ndi anthu ambiri amasokoneza minofu ya minofu ndi m'mimba mwawo kapena osagwiritsa ntchito makina osinthasintha kwambiri popanda kulimbitsa minofu yofunikira kutayira kutalika kwa ntchafu, kumapeto kwa chiuno.
Yankho limodzi ku nsanamira yolimba kwambiri ndikutambasula, komwe kuli kwakukulu, koma sikokwanira. Mitundu yambiri yokhala ndi zintchito komanso zowonjezereka zimagwirira ntchito limodzi kuti pakhosi lisalowerere ndi kulola kuyenda mwamphamvu ndi kotetezeka kupyolera m'chiuno.
Zovuta Zowonjezera
Tsopano kuti muli ndi mawu oyamba okhudzana ndi chiwongolero, minofu ndi zofunikira, komanso chifukwa chake ndi zofunika (kupitirira bwino) tiyeni tiyankhule za zochitika zomwe zimalimbikitsa kuwonjezereka. Zochita zowonjezereka zam'chiuno zimagwiritsa ntchito minofu yayikulu ya kuwonjezeka kwa mchiuno, glutes, ndi zinyundo, potenga mwendo kubwerera kumbuyo kwa mapepala motero kutsegula mchiuno.
Pilates kusambira ndi chitsanzo. Kawirikawiri, zochitika zomwe zimatanthawuza kulimbikitsa ulusi ndi zitsulo zimagwiritsa ntchito zipangizo zolimbitsa thupi, kulemera kwa thupi kapena mphamvu yokoka. Zitsanzo za zochitika zonse zowonjezereka ndi kukakamiza ziri pansipa.
Pilates , kachitidwe ka thanzi kamene kamagogomezera minofu yoyenera, ili ndi masewero ambiri omwe amachititsa kuti chiuno chiwonjezeke. Njira ya Pilates ndi yopindulitsa kwambiri chifukwa ndi ntchito yodziwitsira thupi yomwe imateteza kumbuyo ndipo imakhazikitsa chiuno pamene mukuyendayenda ndikulimbikitsana ndikugwirizanitsa zonsezo.
Kuwongolera mwatsatanetsatane kumakhala kofunikira kwambiri m'kufutukula kwa m'chiuno monga pali chizoloŵezi champhamvu chonyenga machitidwe opatsirana a chiuno chowombera mwa kuwonetsa pepala kutsogolo (kutsogolo kwapansi), kukulitsa mpanda wathu wam'munsi (kumbuyo kumbuyo) ndi "kutsanzira" kufalikira kwa chiuno amaika mavuto ambiri kumbuyo. Kapena, ife tikupeza kuti tikuperekera kumbuyo kwa mwendo kubwerera ndi kutsamira patsogolo-zomwe sizikugwiritsabe ntchito glutes ndi hamstrings. Kotero, popanda kupewera, pano pali zochitika zina zomwe zingakuthandizeni kukula kwa chiuno chanu.
Zojambula za Pilates Hip Extension
- Zochita Zolimbitsa Thupi (zimaphatikizapo mapiritsi a pelvic, chidendene chimawomba , kusambira, chiyendo cha quadruped kukankhira kumbuyo ndi mwendo wawiri mwendo)
- Mbali Yotsamira Kumbuyo / Kubwerera
- Njinga
- Lembani Mlandu
Pilates apamwamba kwambiri amagwiritsira ntchito kuwonjezeka kwa mchiuno mwa njira yosangalatsa pamene machitidwe akuyitanitsa kuthamanga kwa thupi ndi kukula kwa chiuno.