Ama-glutes angenye yalezo zitho zomzimba iningi lethu elicabanga ngazo lapho sizizwa sikhathazekile.Uma uya ejimini ukuyojima, ukuqinisa imisipha yakho ye-gluteal kungase kungabi phezulu ohlwini lwakho.Kodwa-ke, uma ungumuntu ohlala isikhathi esiningi, cishe ujwayelene nomuzwa wobuhlungu nokucinana ezinqulwini zakho.Mhlawumbe usuqalile nokwenza ama-hip stretches ukuze ulungise le nkinga.Kodwa empeleni, ukuqinisa indawo yakho ye-hip ngeke nje kukwenze uzizwe ungcono, kuzokusiza futhi ukuthi uhambe kangcono.
Uma sikhuluma ngezinqulu, sikhuluma nganoma yimiphi imisipha ewela i-hip joint.Kunenqwaba yale misipha, kuhlanganise nayo yonke imisipha ye-gluteal, ama-hamstrings, imisipha yangaphakathi yethanga, kanye ne-psoas enkulu (umgogodla ojulile ohlanganisa i-pelvis nomgogodla).Umsipha ngamunye ufeza injongo ethile, kodwa ngokuvamile, imisipha ye-hip iqinisa i-pelvis yakho kanye namathambo ethanga njengoba uhamba.Zikuvumela futhi ukuthi uguqule ama-hips akho, uphakamise imilenze yakho ngaphandle (ukuthunjwa), futhi ubuyisele imilenze yakho ngaphakathi (adduction).Empeleni, benza izinto eziningi, futhi uma bebuthakathaka, beqinile, noma bengasebenzi kahle, ngeke nje uzwe ubuhlungu be-hip, kodwa ezinye izingxenye zomzimba wakho zingase zikhokhe ngokweqile futhi zithathe umsebenzi omningi, zikushiye ezinye izinkinga ezibonakala zingahlobene, njengobuhlungu bedolo.
Isikhathi sokuthumela: Mar-27-2024