Ko hip yako inoshandiswa kutora nguva yako yekuita maitiro?
Kana iwe ukatora makirasi ePirates kana kuti chikoro chekuvaka muviri unogona kunzwa mutsara uyu, "Ramba uri kunze kwechiuno chako mafaira." Zvinorevei izvo? Uye iwe unogona kuzviita here?
Ndeapi Hip Flexors uye Vanoitei?
Muchiuno chinokonzera mafudzi iboka remasumbu rinouya nehudyu uye chitunha chemuviri pamwe chete. Iwe unoshandisa chiuno chako chinoshandiswa mumabasa akawanda ezuva nezuva sekufamba, kutsika, uye kupfugama.
Nenzira chaiyo, hip flexors ndiyo iliacus, psoas makuru , pectineus, rectus femoris, uye sartorius muscle. Zviri pachena, tinoda hip flexers. Asi isu hatiwanzovada ivo zvakanyanya sezvatinovashandisa mubati rekubata .
Hip Flexors Tora Kuwedzera Kubashanda Kana Usina Hanya
Heino dambudziko: Apo patinenge tichishanda kutarisa kubasa, sezvatinoita muPirate, tinoita zvidzidzo zvinoderedza chikamu pakati pechidya chedu nedu - funga kugara-ups, roll-up , mitsipa inosimudza . Iko hip flexors iboka rakasimba remisungo, uye vanoedza kutora. Isu tinopedzisira tichishanda chiuno chedu chinoshandiswa kupfuura mafungu edu emimba! Iyi ndeimwe yenzira dzaunokwanisa kuita 500 se-sit-up uye hauna imwe chete yazvo inotarisa yako abs.
Iwe unoziva rudzi rwekugara-uko apo iwe unoisa tsoka dzako pasi pechinhu chinovabata pasi uye uite boka rose re-sit-ups rinenge rakanyarara kumashure? Fembera chii? Kazhinji hip flexors. Pilates vanhu vanomhanya pangozi imwechete nemakumbo akawanda (kutsvaira mberi) maitiro atinoita.
Ndingabuda sei muHur Flexors yangu?
Mhinduro haisi nyore. Vazhinji vedu tinofanira kushanda pamusana wekuputika tsika nguva dzose. Chimwe chinhu, iwe haugoni kusiya chiuno chechiputi zvachose kunze kwebasa rekudzidzira. Ivo vachiri chikamu chinokosha chemufananidzo. Mhedziso ndeyokuwana iyo isina kubatanidzwa zvakanyanya sezvaunokwanisa uye kuchengetedza hip flexors kubva kutora.
Nzira yedu yekutanga yekudzivirira nguva dzose kuziva. Paunoita Pilates kana rimwe basa rekubatsira, isa pfungwa dzako pamimba yemimba. Tanga kuzviongorora iwe unonzwa sokunge usina uye chii chinonzwa sa hip flexors . Izvo zvinogona kubatsira kuti uzvizive nemakumbo emimba uye mabasa avo. Shandisawo nekuziva kuti kunyanya kuderedza mapepa kunogona kuunza sei hip flexors.
Zvinetso Zvinopinza Simba Rakasimba Hip Flexors uye Weak Abs
Kutambudzika kwakadzoka shure uye kusuruvara mumugwagwa kunogona kuva zviratidzo zvekuti iwe hauna simba mu-abs uye kupfuura-uchishandisa hip flexs. Chimwe chinyorwa hachisi kukwanisa kuchengeta netsoka dzako nemakumbo pasi apo iwe uchingogara pasi kana kuputika. Iwe unoona manyorero mune iyoyo here? Chii chiri kuitika apa ndechekuti abs haina simba zvakakwana kuti ikwanise kupesana-uye-kuputika, asi taudza mutumbi kuti tora nehudyu zviwedzere pamwe chete, saka hup flex flexor hutora, uye tsoka dzinobhururuka kumusoro . (Hight hamstrings inotorawo basa)
Rimwe divi rekuputika kwechiuno ndekuwedzera kwechiuno. Zvakakosha kuva nemisungo yekuputika kwechiuno uye kukura kwechiuno kunoshanda pamwechete pamwe nenzira yakarongeka, uye vazhinji vedu tine simba rakanyanya kupisa.
4 Pilates Anoedza Kuwedzera Kuziva uye Kuenzanisa Ab uye Hip Flexor Use
Izvi izvi zvinosanganisira Pilates maitiro anogona kubatsira kukura kuzivikanwa nekuisa nheyo ye simba remuviri nemuviri mechanics iyo inofanirwa kub uye kushandiswa kwemhepo kushandiswa:
- Knee Folds : Mumabvi akabatanidzwa, tinoshandisa mishonga yepamuviri kuti titsigise mapepa kuitira kuti tive nekunzwa hupenzi hwehup flexors kushanda. Mumabvi akavhara, tinoedzawo kuchengeta masimba edu makuru, se quadriceps wehudyu, kubva mune zvekuita zvakanyanya.
- Bofu Lift : Chest lift inobata vose abs, asi inonzwika seyepamusoro kub exercise. Mariri, tinosimbisa mapepa munzvimbo dzisingatsigiri uye tinongotsika muviri wepamusoro uri woga. Zviuno zvako nemakumbo zvinofanira kugara zvakasimba uye usabata. Kana hip flexors inotanga kuwedzerwa, iwe unogona kuva nemanzwiro ayo mabvi ako anoda kusvitsa kuchipfuva chako kana kusunga mumugwagwa nehudyu.
- Kutsigirwa Kudzokera : Ichi chiito chinokurudzira dumbu rakadzika. Zvakarurama, iwe unonzwa ivo vasina. Sezvaunotanga kudzoka shure, Unogona kuona pfungwa iyo hip flexors inoda kubata kufamba. Iwe unogona kunzwa kuti pane chiuno chehudyu yako. Sezvaunenge uchidzika pasi, chiuno chinoshandura mafiriro chichatofanira kuita chimwe chigadzikane, asi edza kuchengeta kuisa pfungwa pakuramba nekudzikisa iyo abs. Kufunga nezvekuwana imwe nzvimbo pakati pepamusoro pechidya uye pasi rezasi kunogona kubatsira.
- Mazana Maitiro Akagadziriswa : Zvizere zana vanoshevedza makumbo kuti awedzere. Iko hip flexers kazhinji inoona kuti sekushevedza kune kudarika-kuita. Shanda nevane zana muchinzvimbo chakashandurwa nemabvi ako akadzikamisa uye tsoka dzakaputika pasi, kana makumbo muhomwe yepamusoro . Nenzira iyo unogona kuisa pfungwa pakushandisa mimba.
Sezvaunoshanda pakuwedzera kuziva kwako ukama huri pakati pevha nehup flexors, uchaona kuti kune kuwirirana kune rimwe ramaviri emishonga unoita kusimbiswa kwedu kana kuti mapepa apo imwe yega inotama. Izvo zvatinoda kuzadzika ndeyomuviri wemascular, huri nani hunoita basa, uye pakupedzisira pane dzimwe sarudzo pamusoro pokuti tinofamba sei.