Ukudalulwa kwamalunga we-hip: ukuqeqeshwa okufushane okungu-7 no-Olga Saga

Ukuhlala phansi nokuntuleka kokuzivocavoca umzimba njalo kungathinta kabi ukuguquguquka kwamalunga ku-pelvis. Kuyasongela ngezinkinga zezitho zangasese nohlelo lwe-urogenital. Nikeza izakhiwo ezisebenzayo zokuzivocavoca zokuvula amalunga we-hip no-Olga Saga.

Kungani udinga ukuguquguquka kwamalunga we-hip?

Ekuqaleni, ake siphendule lo mbuzo, kungani sidinga ukuguquguquka nokuhamba kwamalungu enqunu? Okokuqala, ukwenza ngcono impilo nokuvikela izifo ezahlukahlukene. Okwesibili, ukwenza ngcono ama-stretch marks kanye nenqubekela phambili ekusebenzeni kwama-asanas ahlukahlukene we-yoga.

Ngakho-ke, kunezizathu eziningi ezinhle zokuthi kungani kubaluleke kakhulu ukwenza izivivinyo ezijwayelekile lapho kuvulwa amalunga enqunu:

  • Uzothuthukisa ukujikeleza kwegazi ezithweni zangasese kanye nokuphazamiseka okulungile yohlelo lwe-genitourinary.
  • Susa amanoni omzimba okhalweni nasesinqeni, uqinise izicubu zesisu nengezansi.
  • Yenza kusebenze umsebenzi isisu bese ususa ukuqina endaweni yokububula.
  • Ukuzivocavoca kwamalunga we-hip, qinisa umgogodla, isiza ukuqeda izinhlungu ezisezingeni eliphansi, ukuvimbela i-hernia, i-sciatica, nemithambo ye-varicose.
  • Ukuvivinya umzimba njalo kunomthelela ekuvikeleni i-osteoarthritis yamalunga we-hip.
  • Ngokuguquguquka okwanele kwamalunga we-pelvis uzokwazi ukwenza ukuhlukaniswa ohlangothini, ukuma kovemvane, isikhundla seLotus.

Ividiyo eyi-7 esebenzayo yokuguquguquka kwamalunga we-hip

U-Olga Saga unikeza izivivinyo ezimfushane, ezisebenzayo zamalunga we-hip. Amavidiyo akhe okufushane (Imizuzu engu-8-15), ukuze ukwazi ukukwenza ngemuva kokuzivocavoca kwakho okuyisisekelo. Khetha uhlelo olufanele kunazo zonke noma ezinye izifundo ezihlongozwayo ndawonye.

Ukunakwa! Kukho konke ukuqeqeshwa qiniseka ukuthi uqinisekisa umgogodla wakhe wawuqondile futhi ungekho oyindilinga. Uma ungakwazi ukugcina umhlane wakho uqonde endaweni yokuhlala, ubekwe ngaphansi komcamelo wezinqa. Landela yonke ithrafikhi ebangeni lakhe elinethezekile. Qinisekisa ukuthi ukuphefumula bekubushelelezi futhi kungokwemvelo.

1. “Ukwelulela abaqalayo. Ukuvulwa kwamalunga ezinqeni ”(imizuzu eyi-9)

Uma usaqala ukusebenza ngokuhamba ngokuhlangene kwesinqe, yeka ukukhetha kwakho kulokhu ividiyo yabaqalayo. Isifundo sifaka ukuvivinya okulula okutholakala ngisho nakwabaqalayo. Umsebenzi uqala ngokutshekisa, ukuphambuka kanye nezikwele endaweni yokuma, bese uphetha ngokuzivocavoca endaweni ehleli phansi.

Растяжка для начинающих. Раскрытие тазобедренных суставов / Ukwelulela kwabaqalayo

2. “Ukuguquguquka kwemilenze. Ukuvulwa kwamalunga ezinqeni ”(imizuzu engu-8)

Futhi ividiyo elula eyenzelwe i- abaqalayo nezinga eliphakathi. Ukuzivocavoca umzimba kuqala endaweni yokuma: uzokwenza ukujikeleza kwe-pelvis, i-plie-squats nokutsheka. Okulandelayo, uzothola ukuzivocavoca emzimbeni wevemvane futhi usemilenzeni ehlukaniswe kabanzi. Ekuphetheni, uzoshintshanisa izinyawo endaweni ephakeme.

3. "Ukuthuthukiswa kokuguquguquka kwamalunga we-hip" (imizuzu eyi-10)

Le vidiyo yenzelwa ukuguquguquka kwamajoyini we-hip ngokuphelele endaweni yokuhlala phansi. Ngokwengeziwe, nawe welula imisipha yethanga langaphakathi nokububula. Buka umhlane wakho, akufanele ugoqwe ngesikhathi sokuvivinya umzimba.

4. “Wotha amalunga ezinyawo. Ukuvulwa kwamalunga ezinqeni ”(imizuzu eyi-12)

Ingxenye yokuqala yokuqeqeshwa yenzeka kuma-frog pose. Engxenyeni yesibili, uzosebenza ngokuhamba endaweni ye-lunge. Isifundo siwusizo ngokukhethekile ngomkhuba we-cross twine. Ngalesi sivivinyo uqinisa namathanga akho, izinqe nomhlane, welula umgogodla nohlangothi lwesifuba, uqinise futhi uthuthukise ukuhamba kwemilenze.

5. “Ukuzelula ekhaya. Ukuzivocavoca okusebenzayo kwemilenze namajoyinti okhalo ”(imizuzu eyi-16)

Ikilasi liqala lihlezi phansi, engxenyeni yesibili uzololonga ijuba. Ngale vidiyo wena kuzoholela ithoni imisipha okhalweni nesisu, avule amahlombe nesifuba. Lesi sakhiwo asinconyelwa ukulimala kwamadolo kanye nokwanda kwezifo zomgogodla.

6. “Ukulinganisela ukuhlala. Ukuvulwa kwamalunga ezinqeni ”(imizuzu eyi-11)

Ingxenye enkulu yoqeqesho yenzeka ngokuphelele endaweni yokuhlala. Uzokwenza izivivinyo ngokuma kwezimvemvane, kufaka phakathi ukuphakamisa umlenze. Futhi uzothola ama-asanas okulinganisela, lapho uzothola khona ukuzinza nokulinganisela. Lo msebenzi ubuye ulusizo ngokukhethekile engxenyeni yangemuva nangaphakathi yemilenze. Izolungela umfundi onolwazi oluningi.

7. “Ukuvula amalunga enqulu. Ukulungiselela ukuma kweLotus ”(imizuzu eyi-16)

Isikhundla seLotus sinesibopho semiphumela ezuzisayo yokuhlanza nokwelapha izindawo zemilenze nezitho zomlenze ngoba kwandisa ukujikeleza kwegazi nokomoya kulezi zindawo zomzimba. Futhi, ukuma kweLotus kusiza ukuqinisa umgogodla nokwakhiwa kwe-corset yemisipha. Uma ungafuni ukuthuthukisa ukuhamba ngokuhlanganyela kuphela, kodwa futhi ukuze ufunde isikhundla seLotus, bese uqiniseka ukuthi uyayithatha le vidiyo.

Thuthukisa impilo yakho, wandise ukuguquguquka kwamalunga we-hip, uthuthukise, welule, uqeqesho, u-Olga Saga. Imizuzu eyi-10-15 ngosuku yomzimba ophilile ingayithola ngayinye. Ukuhlanganyela ngenjabulo!

Bona futhi:

I-Yoga nokuzivocavoca okunomthelela ophansi

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