Kurumbidza, Hamstrings, uye Nei Unoda Hip Extension Exercises
Hip extension inosanganisira mamwe emisimba yako yakasimba, iyo inopisa. Icho chikamu chakakosha chekusimudzira mapepa ako uye inoda kuwanda kwekufamba kwako kwezuva nezuva. Hip inowedzera ndeye simba guru mune zvemitambo uye zvekuita. Zvinosuruvarisa, vazhinji vedu tiri kurasikirwa nesimba rekunyanya kuwedzerwa. Tsvaga kuti chidimbu chinowedzera chii, nei tichichida, uye kuti tingasimbisa sei mikudziro yedu yekudzivirira.
Ndeipi Hip Extension?
Zvinyorwa zvishoma, kuwedzerwa kunowedzera apo patinotanga kubatana. Tiri kutambanudza chiuno chedu chero nguva yatinowedzera yakaenzana pakati pehudyu nechepamberi pemapapiro uye iyo inogona kutanga kubva kune imwe nzvimbo yekutenderera. Isu tiri kunyanya kuwedzerwa kwechiuno apo isu takamira, uye kana rutsoka runoenda kumashure.
The Muscles of Hip Extension
Iwe unoziva zvose izvo zvakakurumbira "maitiro ekudzivirira" ayo atinosimudza makumbo edu kumashure mune nzvimbo dzakasiyana-siyana? Izvo zvipupuriro zvekuwedzera. Izvo zvakanaka nokuda kwekutinhira mabheche nokuti gluteus maximus (musiti mutsva) inonyanya musumbu wehupanduri. Iyo yakadzika yakadzika ye glute ndiyo inonyanya kukosha mukuwedzerwa kwechiuno. Iyo nyundo-yakareba-musoro (isina musoro pfupi) biceps femoris, semimembranosus, semitendinosus-inowedzerawo mhepo mukuwedzera kwechiuno. Gluteus medius uye adductor magnus kubatsira kuwedzera kwenyuchi.
Iyo gluteus maximus ndeimwe yemisimba yakasimba kwazvo yemuviri uye hamstrings, kana kuti inofanira kuva, yakasikwa yakasimba zvakare.
Nevaya vaviri sevanokumhanya, iwe unogona kuona kuti kuwedzerwa kwechiuno kunogona kuva nesimba zvikuru. Tinoshandisa kuwedzerwa kwehup muhupenyu hwezuva nezuva kuti tigadzikane mapepa uye tifambise mberi mumabasa akaita sekufamba, kumire, uye kutarisa matanho. Vatambi, hongu, vanodana kune simba rakawanda kubva muchiuno chekuwedzera mukumhanya, kusvetuka, kushambira nekudaro.
Chikonzero nei tichida Hip Extension Exercises
Sei zvino, kana maviri emasimba ane simba mumutumbi achibatanidzwa mukufambisa kwatinoita zuva rega rega, kuita vakawanda vedu tinoda hip kuwedzerwa maitiro? Pane "kana iwe usingashandisi, iwe unorasikirwa nayo." chikamu apa. Hatiiti kukwidziridzwa kwechikwata kwakakwana kunofamba muupenyu hwedu hwezuva nezuva. Izvo zvatinoita hazvisi kupikisa kana kuita zvakanaka zvakakwana kuti tirambe tiine gumbo uye hamstrings toni uye yakasimba. Maitiro ehupenyu hwemazuva ano ane vanhu vakawanda kwazvo vanogara kwenguva yakareba kwenguva uye vakawanda vasingatendi zvachose.
Pane chimwe chinhu chinokurudzira chinoita kuti tive nechido chekuwedzera maitiro ekuwedzera. Hip inobhururuka-kuderera mumakona pakati pehudyu nemapanga-iri kutora chaizvo muupenyu hwedu uye kushanda. Kugara yakawanda kunomesa mitsipa yedu inokonzera mafungiro uye kunotadzisa minda yedu (hamstrings yakasimba haina simba). Izvo zvakasiyana nezvo zvatinoda kuti zvive zvakakwana, zvine simba rekuchira. Uye, chinangwa chekudzidzira kwakakurumbira kunowanikwa muhupano asi pasina kuenzanisa kuti kunze nehup kuwedzerwa. Chimwe chiitiko chaizova mabhasikoro (kusanganisira kutenderera mukati) uko kusina kumbozara hup kuwedzerwa.
Uyezve, kuvharidzira kwemazuva ano neab ab maitiro anoshamisa vanhu vakawanda vanovhiringidza hip flexors nemasumbu avo kana kuti kushanda hip flexors zvakawanda pasina kufunga nezvekusimbisa mishonga inofanirwa kuenzanisa kubhururuka kwechiuno, chiuno chekudzivirira.
Imwe mhinduro kune yakasimba hip flexors iri kutambanudza, iyo yakanaka, asi haikwani. Izvo zvinogadziriswa uye zvinopisa zvinofanira kushanda pamwe chete kuchengetedza mapapiro asingatauri uye kubvumira simba uye rakachengeteka rwendo rwekufamba kuburikidza nehudyu.
Hip Extension Exercises
Iye zvino kuti une chinyorwa chekutanga kune pfungwa yekunyanya kuwedzerwa, iyo miviri uye yakabatanidzwa, uye nei ichikosha (kunze kwehutano hwakanaka) ngatitaurire nezvezviito zvinokurudzira hip extension. Kunyatsoputika maitiro ekuwedzera maitiro kunoshanda masimba makuru ehudyu ekuwedzerwa, mbiru, uye nenyundo, nekutora mutsipa kumashure kumashure emapapiro saka nokuzarura chiuno.
Pilates kushambira muenzaniso. Kazhinji, maitiro anoshandiswa kusimbisa gwedhi uye hamstrings vanoshandisa kusagadzikana kubva kumidziyo yekurovedza muviri, uremu hwemuviri kana simba. Mienzaniso yezvose zvizere nekuwedzera nekudzivirira zviratidzo zviri pasi apa.
Pilates , urongwa hwehutano hunosimbisa hutano hwakanaka, hune maitiro akawanda anoita hip kuwedzerwa. MaPirate anotarisa anonyanya kubatsira sezvo ihwo hunozadza muviri muviri unochengetedza mushure uye unogadzirisa mahudyu sezvaunofamba uchidaro nekusimbisa nekubatanidza chimiro chose.
Izvi zvinonyanya kukosha mukuwedzerwa kwehupano sezvo pane tsika yakasimba yekubiridzira zvizere hip kupfurikidza maitiro kuburikidza nekuputira mapepa kusvika mberi (anterior tilt), kuwedzera maruva edu (kuruboshwe kumashure) uye "kuzvienzanisa" kuwedzera kwechiuno inoisa zvakawanda zvekumanikidzwa kumusana. Kana, tinozviwana isu tichienda kumakumbo achidzoka nekuzendamira mberi-izvo zvisingashandisi zvakakodzera glutes uye hamstrings. Saka, pasina kubiridzira, heano mamwe maitiro anozosimbisa kukura kwako.
Sample Pilates Hip Extension Exercises
- Chirwere Chekusimbisa Maitiro (inosanganisira pelvic curl, chitsitsinho chichirova , kushambira, chikwata che quadruped chikwata uye chikwata chechipiri chinokamba)
- Chikamu Kick Pamberi / Kudzoka
- Bhasikoro
- Mutemo Wakaisa Pamberi
Pirates yakafambira mberi inoshanda basa rekuwedzera mune imwe nzira inofadza apo kuidzidzira kunoshevedza kukwirira kwemuviri uye kuwedzerwa kwechiuno.