Kodi mchiuno chanu chimapangitsa kuti muzichita zovuta zanu?
Ngati mutenga makalasi a Pilates kapena gulu lolimbitsa thupi mungamve mawu akuti, "Musalowe mumapiko anu." Zimatanthauza chiyani? Ndipo kodi inu mungakhoze kuchita izo?
Kodi Hip Flexors ndi Chiyani?
Mphuno yotchinga ndi gulu la minofu yomwe imabweretsa chiuno ndi thunthu la thupi limodzi. Mumagwiritsa ntchito msuzi wanu muzinthu zambiri za tsiku ndi tsiku monga kuyenda, kutsika, ndi kugwedezeka.
Mwachidziwitso, kupsyinjika kwa mchiuno ndi iliacus, psoas yaikulu , pectineus, rectus femoris, ndi mitsempha ya sartorius. Mwachiwonekere, tikusowa mapuloteni athu. Koma kawirikawiri sitimasowa monga momwe timagwiritsira ntchito machitidwe a ab .
Hip Flexors Tengani Kuwonjezera Ntchito Yabwino Ngati Simusamala
Pano pali vuto: Pamene tikuchita masewera olimbitsa thupi, ngati timachita ku Pilates, timachita machitidwe omwe amachepetsa mtunda pakati pa ntchafu yathu ndi thunthu - taganizirani zokhalapo, kuyendetsa mmwamba , kumangirira mwendo . Mphuno yotchinga ndi gulu lolimba la minofu, ndipo amayesa kulanda. Timamaliza kugwira ntchito m'chiuno mwathu kusiyana ndi mimba yathu ya m'mimba! Imeneyi ndi imodzi mwa njira zomwe mungagwiritsire ntchito maholo 500 ndipo palibe ngakhale imodzi mwa iwo yomwe imakukhudzani.
Inu mukudziwa mtundu wa malo omwe mumakhala nawo pansi pazinthu zomwe zimawagwedeza ndi kupanga gulu lonse la mapepala okhala pafupi ndi kumbuyo? Ingoganizani? Ambiri amatha kupuma. Anthu a Pilates amayendetsa zoopsa zomwezo ndi zozizwitsa zambiri zomwe timachita.
Kodi Ndikutuluka Bwanji ku Hip Flexors Yanga?
Yankho si lophweka. Ambiri a ife timagwiritsa ntchito chizoloŵezi cha msuzi nthawi zonse. Chifukwa chimodzi, simungathe kuchoka mchiuno chonsecho kunja kwa machitidwe ambiri ab. Iwo akadali mbali yofunikira pa chithunzichi. Lingaliro ndi kutenga abambo monga momwe mungathere ndi kusunga minofu kuti musatenge.
Nthawi yoyamba yodzitchinjiriza ndiyo kuzindikira. Mukamapanga Pilates kapena ntchito ina yeniyeni, yang'anani pamimba mwathu. Yambani kudziwerengera nokha zomwe zimamveka ngati palibe komanso zomwe zimawoneka ngati kupsinjika . Zingathandize kuti mudziwe bwino mimba ndi ntchito zawo. Gwiritsaninso ntchito yodziwa momwe kupitilira pakhosi kumabweretsa zotchinga.
Zovuta Zizindikiro za Strong Hip Flexors ndi Zofooka Abs
Kupweteka kwam'mbuyo kwapang'ono ndi kukhumudwa m'dera lamapiri kungakhale zizindikiro kuti ndinu ofooka mu abs komanso mumagwiritsa ntchito chiuno chanu. Chinthu chinanso chimene sichikhoza kusunga mapazi ndi miyendo pamene mukukhala pansi kapena mukukwera. Kodi mukuwona malingaliro ake? Chimene chikuchitika apa ndi chakuti abs sali amphamvu mokwanira kuti ayambe kupanikizana, koma tauza thupi kuti likhale limodzi ndi thunthu ndi ntchafu, kotero kuti chiwombankhanga chimatha kutenga, ndi mapazi akuuluka . (Hamstrings zolimba zimathandizanso kwambiri)
Mbali ina ya chiuno cha mchiuno ndikulumikiza kwa chiuno. Ndikofunika kuti minofu ikhale yothandizira komanso kuwonjezereka kugwira ntchito pamodzi, ndipo ambirife tili ndi mphamvu zochepa zomwe zimafooka.
4 Pilato Zochita Zowonjezera Kuzindikira ndi Kulingalira Ab ndi Kusuta kwa Flexor
Zochitikazi zazikuluzikulu za Pilates zingathandizire kuwonjezera kuzindikira ndi kukhazikitsa maziko a mphamvu zamimba ndi thupi zomwe zimagwiritsidwa ntchito poyerekeza ndi kugwiritsa ntchito mpweya wabwino:
- Mphepete Mwadongosolo : M'magulu a mawondo, timagwiritsa ntchito minofu kuti tithe kukhazikika m'mimba mwachangu kuti tithe kumvetsetsa zozizwitsa zomwe zimagwira ntchito. Mu mawondo a bondo, timayesanso kusunga minofu yathu yaikulu, monga quadriceps ya ntchafu, kuchokera muzochita zonse momwe tingathere.
- Chifuwa Kukweza : Chifuwa chofufumitsa chimaphatikizapo abs, koma zimamveka ngati ntchito yopambana. M'kati mwake, timakhazikika m'mimba mwachisawawa ndikusunthira thupi lapamwamba padera. Muno ndi miyendo yanu iyenera kukhala chete ndipo musagwire. Ngati minofu yotsekemera imayamba kugwedezeka kwambiri, mukhoza kukhala ndi lingaliro kuti mawondo anu akufuna kukokera pachifuwa kapena zolimba mumphuno ndi ntchafu.
- Mapulogalamu Othandizira : Ntchitoyi imayitanitsa mimba yakuya m'mimba. Kumeneko, mumamva kuti abs awo. Pamene mukuyamba kubwerera mmbuyo, mukhoza kumvetsetsa kuti malo omwe mchiuno amachokera akufuna kugwira ntchito. Mutha kumverera kuti pa ntchafu yanu. Pamene mukugwedezeka, chipsinjo cha mchiuno chiyenera kuchitapo kanthu, koma yesetsani kuti mupitirize kuika maganizo anu pakutsika ndi kulamulira abs. Kuganiza za kupeza malo pakati pa ntchafu ndi m'munsimu kungathandize.
- Zosintha Zambiri : Zonsezi zimafuna kuti miyendo iwonjezeke. Mphuno yamapiko nthawi zambiri amawona kuti ngati kuyitana kuchitapo kanthu. Gwiritsani ntchito zana limodzi mu mawonekedwe anu ndi mawondo anu opindika ndi mapazi apansi pansi, kapena miyendo pamwamba pa tebulo . Mwanjira imeneyi mungaganizire ntchito kugwiritsa ntchito mimba.
Pamene mukugwira ntchito popititsa patsogolo kuzindikira za mgwirizano pakati pa abs ndi minofu yotsekemera, mudzapeza kuti pali njira imodzi yokhala ndi minofu yomwe imathandiza kukhazikika kwa thunthu kapena mapepala pamene ena ayenda. Chimene tikufuna kuti tikwaniritse ndi kusamalitsa mthupi, ntchito yabwino, komanso potsiriza kusankha zambiri za momwe timasunthira.