Ukuhlukaniswa kwezinhlangothi kungenye yezibonakaliso ezimangalisa kakhulu zokuguquguquka nokwelula. Sikunikeza ama-exercises angcono kakhulu, lapho ungahlala khona emaceleni ahlukene.
I-twine eguquguqukayo, njengomthetho, kunzima kakhulu ukuyithuthukisa kune-longitudinal. Ukuze uhlale ohlangothini oluhlukanisayo, awudingi nje ukwelula imisipha nemigqa yemilenze, kodwa futhi uthuthukise kakhulu ukuhamba kwe-sacrum ne-hip joints. Indlela ye-twine ingaba yinde, ngakho-ke yiba nesineke, ukuthuthukiswa kwayo kuthatha izinyanga ezimbalwa kuya onyakeni.
Ukusetshenziswa kwe-twine eguquguqukayo
Ukuhlukaniswa kwezinhlangothi akugcini nje ngokushaya i-pose, kodwa kuwusizo kakhulu. Uzothola izinzuzo eziningi ngokwelula ukuhlukaniswa kwezinhlangothi:
- Qinisa imisipha yemilenze futhi ubenze ithoni futhi ibe mncane.
- Ngesikhathi sokuvivinya umzimba ngokuhlukana kwezinhlangothi futhi kusebenza emisipha yangemuva, i-back back kanye ne-abs.
- Ngenxa yokwelula ukuhlukaniswa, uzothuthukisa umsebenzi wezitho ze-pelvis kanye nesistimu ye-genitourinary.
- I-Elastic ligament kanye nokuguquguquka emalungeni e-hip kuyisihluthulelo sempilo enhle ngesikhathi sokukhulelwa nokubeletha okulula.
- Ukwelula ukuhlukaniswa kwezinhlangothi kuwukuvimbela okuhle kwezifo zomgodi wesisu kanye nomgudu wokugaya ukudla.
- Uzokwenza ngcono ukunwebeka kwamalunga e-hip abandakanyeka emandleni amaningi kanye nokuzivocavoca kwe-aerobic. Lokhu kuzokuvumela ukuthi wenze izivivinyo nge-amplitude enkulu nangempumelelo.
Ngaphambi kokwenza izivivinyo zokuhlukanisa, qiniseka ukuthi wenza ukufudumala-up. Uma imisipha ingafudunyezwa futhi ingalungiselelwa, ukuvivinya umzimba ngeke kusebenze. Ngeke uzuze inqubekelaphambili futhi ubeke eceleni iphupho le-twine eguquguqukayo isikhathi esingenamkhawulo.
Uma ufuna ukwenza ukuhlukaniswa ngokushesha ungathenga idivayisi ekhethekile yokwelula ukuhlukaniswa kwezinhlangothi. Ukwelula ngale ndlela yokuzivocavoca kulula kakhulu futhi kunethezekile - awudingi ingcindezi yangaphandle kanye nemibandela yokugcina. I-Simulator yokwelula imisipha yakho izokhululeka, futhi ikwazi ukunwebeka, ngakho-ke uhlala phansi entanjeni ngokushesha okukhulu.
Izivivinyo eziyi-10 zokwelula nokufudumala ngaphambi kokuhlukana
Yenza umsebenzi olandelayo ngokuqhubekayo. Umzimba wakho uyashisa, ukushaya kwenhliziyo kuzokwanda, uzozwa ukufudumala okumnandi emisipha. Uma unomuzwa wokuthi ngemva kokuzivocavoca umzimba usufudumale ngokwanele, phinda inkimbinkimbi futhi.
Ukuzivocavoca ngakunye ibonise inani lokuphindaphinda ohlangothini olulodwa. Isibonelo, umsebenzi wokuqala wokuhamba endaweni uphakamisa amadolo. Kufanele uphakamise imilenze engu-20 umlenze wesokudla, uphakamise imilenze engu-20 ngonyawo lwesobunxele, okungukuthi isamba sokuphindaphinda okungama-40. Ungakwazi ukwandisa inani lokuphindaphinda, ngokukhetha kwayo (ukunciphisa akunconywa!).
1. Ukuhamba endaweni uphakamisa amadolo: Ama-reps angama-20
2. Mahi emlenzeni: Ama-reps angama-20
3. Ukuzungezisa ilunga le-hip: Ama-reps angama-20
4. Amaphaphu asemaceleni: Ama-reps angama-15
5. Ukutsheka emlenzeni: nge-15 reps
6. Isikwele futhi ugobe emuva: Ama-reps angama-20
7. Amaphaphu emuva: Ama-reps angama-10
8. Intambo yokweqa: Ama-reps angama-40
9. Ukugijima endaweni: ukuphindaphinda okungama-40 (vele ubale ukuya kokungu-80 ngokuvumelanayo nokunyakaza)
10. Jumps zizalanisa izingalo nemilenze: 35 ukuphindaphinda
Ukwenza izivivinyo zokuhlukaniswa kwezinhlangothi kungenzeka kuphela emzimbeni oshisayo. Amakilasi alula ukuhlukaniswa kwezinhlangothi ngaphandle kokufudumala akusebenzi nje kuphela, kodwa futhi kuhlukumeza kakhulu.
Bona futhi:
- Ividiyo ehamba phambili ehamba phambili yokwelula uqhekeko
- Amathiphu ama-20 wokuthi ungakwenza kanjani ukwahlukana + nokuzivocavoca umzimba okungu-19 (isithombe)
Izivivinyo zokuhlukaniswa kwezinhlangothi
Imisipha nemisipha idinga isikhathi sokunwebeka, ngakho-ke hlala endaweni ngayinye okungenani imizuzwana engu-30. Kancane kancane ukwandisa lesi sikhathi kumaminithi angu-2-3 (kungaba ngaphezulu uma umzimba uvumela). Ukuze uqede ukungakhululeki, ngaso sonke isikhathi lapho welula phefumula ngokujulile bese uzama ukuphumula.
Ngesikhathi sokuvivinya umzimba ukuhlukaniswa kwezinhlangothi akukona ukujikeleza emuva, njalo finyelela phezulu kwekhanda phezulu. Yenza izivivinyo ngokunethezeka kwe-amplitude nangesu elifanele.
Ngezithombe sibonga isiteshi esisemthethweni se-youtube sika-Olga Saga.
Ukuzivocavoca 1
Yandisa kakhulu imilenze yakho, wendlala izinyawo zakho, okhalweni namadolo kubukeka kukhulisa ukuphuma. Ukukhipha umoya, hlala phansi, donsa izinqe, ubuyisele amadolo emuva, kugcizelelwe ekuvuleni izinqe. Lungisa i-squat futhi ubambe lesi simo. Isisindo somzimba sisatshalaliswa ngokulinganayo kuzo zombili izinyawo, gcina umhlane uqondile. Bese ucindezela izindololwane zakho engxenyeni engaphakathi yethanga eduze kwamadolo, i-pelvis idonsela phansi ingakwazi ukwengeza i-jiggle elula. Lo msebenzi wokuhlukaniswa kwezinhlangothi welula i-groin nethanga langaphakathi.
Ukuzivocavoca 2
Phakamisa idolo lakho ulibeke eceleni. Ku-exhale, qondisa umlenze wakho uphinde ugobe idolo. Misa ngesikhathi umzimba zihlale welulela ngokugcwele. Phinda izikhathi ezingu-10, bese ubamba umlenze bese ubamba umlenze ophakanyisiwe imizuzwana engu-30. Phinda ngomunye umlenze. Uma ungenayo ibhalansi eyanele, ungabamba izandla ngemuva kwesihlalo.
Ukuzivocavoca 3
Yandisa kakhulu imilenze yakho, bese uhogela umoya, phakamisa isifuba phezulu bese ukhipha ugobe emlenzeni wesokudla. Gcina okhalweni namadolo kwaqiniswa. Bamba lesi sikhundla. Yiya emthambekeni kolunye unyawo futhi ubambe le ndawo. Bese ubamba izandla phezu kwamaphini emilenze yomibili bese udonsa emthambekeni. Umhlane akufanele ube yindilinga, ufinyelele esiswini samathanga.
Ukuzivocavoca 4
Yehla ngelunge elingemuva, uma kungenzeka yehlisa isithende somlenze owusekelayo phansi. Kuthatha indawo omunye umlenze out, idolo iqonde, donsa unyawo ngokwabo. Ancike izandla phansi. Uma kuvumela ukwelula nokulinganisela, bamba eduze kwedolo, isandla, izandla zixhumene ngemuva kwenqaba bese ukhipha umgogodla. Lokhu kuwumsebenzi omuhle wokwelula imisipha yangaphakathi yethanga ezokusiza ukuthi usheshe uthole ukuhlukaniswa kwezinhlangothi.
Ukuzivocavoca 5
Kusukela uhlezi ezithendeni, vula ama-hips ngokubanzi ngangokunokwenzeka futhi uzame ukuhlala ezinqeni, isithende siqine ezinqeni, ingemuva kufanele iqonde. Uma ungakwazi ukuhlala ezinqeni zakho, zibeke ngaphansi kwengubo noma ibhulokhi ye-yoga. Donsela umgogodla phezulu. Ku-exhale, zungeza isifuba kwesokudla, uqhubeke nokudonsa phezulu. Bese ujikela kwelinye icala. Bamba phakathi nendawo, ubuye uqonde.
Ukuzivocavoca 6
Kusukela endaweni yangaphambilini buyela emuva, phumuza izandla zakho noma izandla zakho phansi bese ulala phansi. Bese uthatha i-pelvis phambili futhi uyishiye emgqeni ofanayo nezinqe namadolo. Xhuma amasokisi, isisu sibekwe phezulu, umqhele udonsela phezulu. Bamba lesi sikhundla. Ixoxo ingenye yezivivinyo eziphumelela kakhulu zokuhlukaniswa kwezinhlangothi.
Ukuzivocavoca 7
Guqa ngamadolo. Idolo elingakwesokudla liqondile kanye nomlenze wesobunxele ohlangothini kanye nezinyawo ezikhipha umoya zihamba ngezindlela ezahlukene. Umlenze wesokudla ugotshwe nge-engeli engakwesokudla. Esimeni esidlulele sokuphumula nokuphefumula. Bese ushintsha imilenze.
Ukuzivocavoca 8
Ukuhlala phansi, hlanganisa izinyawo zakho bese uzihambisa njenge-pelvis. Umhlane kufanele uqonde. Uma iqolo lakho eliqondile ukuze ugcine lingasebenzi, libeke ngaphansi komcamelo wezinqe noma ibhulokhi ye-yoga. Ungahlala umile futhi ungakwazi ukunyakazisa uzama ukwehlisa imilenze phansi. I-butterfly iwadalula kahle amalunga e-hip futhi ingenye yezivivinyo eziyinhloko ukuze uthole ukuhlukana kwezinhlangothi.
Ungenza isimo sibe lula uma usunduza unyawo kude ne-pelvis.
Ukuzivocavoca 9
Lala eduze kodonga, unamathele kuye yonke indawo engemuva. Yelula imilenze iqonde phezulu, khipha umoya, gobisa imilenze yakho, donsa amadolo akho kuwe futhi uphefumule uvule izinqe emaceleni. Adonse umoya kakhulu futhi uphumule.
Ukuzivocavoca 10
Yandisa kakhulu imilenze yakho ku-exhale, goba ngokuhambisana phansi futhi ulethe izandla phansi. Umsila welulela emuva, ikhanda phambili, imilenze iphakanyisiwe, izinyawo zibheke phezulu. Uma welula, gobisa izingalo zakho ngobumnene bese wehlisa izingalo phansi. Bamba lesi sikhundla.
Akhiphe umgogodla izandla zami zibheke phezulu futhi wehle kahle emthambekeni uye emlenzeni. Bamba lesi simo bese uya emthambekeni uye kolunye unyawo.
Ukuzivocavoca 11
Lala phansi uguqe ngamadolo. Phakamisa umlenze wakho wesokudla phezulu bese ubamba isandla ku-Shin noma onyaweni. Yenqaba inqulu yesokunxele iye ohlangothini, unyawo lwesokudla lungene ku-diagonal. Uma ungakuvumeli ukuguquguquka, idolo lomlenze oweluliwe lingagoba kancane. Yehlisa uzwane lwesokudla kulayini ngendlebe. Isakramu nezinkalo kulele phansi. Bamba lesi sikhundla bese uphefumula kakhulu.
Ukuzivocavoca 12
Aqhubeke alale phansi. Yomibili imilenze inweba iqonde phezulu nge-engeli engu-90 degrees. Vula imilenze ngokuhlukana endaweni ephezulu bese uyibamba. Badonse unyawo bona bagcine amadolo eqondile.
Ukuzivocavoca 13
Uma kusenzima ukwenza umsebenzi wangaphambilini wokuhlukaniswa kwezinhlangothi, zama inketho yokuguquguquka. Lala eduze kodonga, unamathele kuye yonke indawo engemuva. Ukukhipha umoya, guqa amadolo akho bese uqala ukushelela izinyawo phansi odongeni, izinqe zicindezelwe ngokuqinile odongeni, i-sacrum ilele phansi. Qinisa amadolo akho, welule unyawo lwakho uqobo. Siza izandla zehlise imilenze kancane futhi isesimweni sokuphumula ngokwedlulele. Ithanga lesokudla nesobunxele kufanele libe sezingeni elifanayo ukusuka phansi.
Ngayinye yalezi zivivinyo zokuhlukaniswa kwezinhlangothi kuzokuvumela ukuthi ungene emzimbeni oguquguqukayo. Khumbula ukwenza amakilasi aphumelele, sidinga ukwelula nsuku zonke, futhi kangcono, izikhathi ezi-2 ngosuku (ekuseni nakusihlwa). Ukwelula okuhlelekile kuphela kokuhlukaniswa kwezinhlangothi kuzokusiza ukuthi ufinyelele umgomo wakho.
Izithombe-skrini ezisetshenziswa nesiteshi se-youtube esisemthethweni sika-Olga Saga.
Ukuzivocavoca kokuqhekeka
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