Iibhendi zeHip, eyaziwa ngokuba ngamabhendi okumelana okanye iilophu ezincinci, zisisixhobo esiluncedo sokuphucula ukusebenza kwakho kunye nokujolisa kumaqela athile emisipha. Ezi bhendi ezincinci kunye neziguquguqukayo zinokusetyenziswa kwiintlobo ezahlukeneyo zokuzivocavoca ukwandisa ukuxhathisa kwimisipha yakho kunye nokwenza umsebenzi onzima kakhulu.
Iibhendi ze-Hip zijolise ngokukodwa kwimisipha kwindawo yakho ye-hip, njenge-glutes yakho, i-hip flexors, kunye namathanga angaphandle. Ukusebenzisa i-hip band kunceda ukwenza ezi zihlunu zisebenze ngexesha lokuzilolonga, okukhokelela kumandla amakhulu kunye nenkcazo kule mimandla. Zikwalungile ekwandiseni uluhlu lwakho lwentshukumo, ukuphucula ukuguquguquka kwakho, kunye nokuthintela ukulimala.
Enye yezona zinto zibalaseleyo malunga neebhendi zehip kukuba kulula ukuzisebenzisa kwaye zinokufakwa kuyo nayiphi na indlela yokuzilolonga. Nantsi imithambo emihlanu onokuyizama usebenzisa ibhendi yehip:
1. Ukuphakamisa umlenze osecaleni: Lala ngecala kunye nebhande lesinqe elijikelezwe emaqatheni. Phakamisa umlenze wakho ophezulu ukuya kwisilingi, uwugcine uthe tye, ngelixa ugcina ulawulo kunye nokulinganisela. Nciphisa umlenze ubuyele phantsi kwaye uphinde uphindaphinde kaninzi, ngaphambi kokuba utshintshele kwelinye icala.
2. I-squats: Beka i-hip band ngaphezu kwamadolo akho kwaye ume kunye neenyawo zakho ububanzi be-hip-width ngaphandle. Ngezantsi kwindawo ye-squat, ugcine i-core yakho ibandakanyeka kunye nobunzima bakho kwizithende zakho. Bamba emazantsi umzuzwana ngaphambi kokuba ubuyele kwindawo yokuqala. Phinda uphinda-phinda kaninzi.
3. Oonokrwece: Lala ngecala ubhinqe esinqeni ujikeleze amathanga akho, entla kwamadolo akho. Gcina iinyawo zakho kunye kwaye uphakamise idolo lakho eliphezulu ukuya kwisilingi, uvule imilenze yakho njenge-clamshell. Yehlisa idolo lakho phantsi kwaye uphinde uphindaphinde kaninzi, ngaphambi kokuba utshintshele kwelinye icala.
4. I-Glute Bridge: Lala ngomqolo wakho ngamadolo akho aguqe kwaye ibhande le-hip lijikeleze emathangeni akho, ngaphezu kwamadolo akho. Bamba i-core yakho kwaye ucinezele i-glutes yakho njengoko uphakamisa isinqe sakho ukuya kwisilingi, ugcine iinyawo zakho zithe tyaba phantsi. Bamba phezulu umzuzwana phambi kokuba wehlise umva ezantsi. Phinda uphinda-phinda kaninzi.
5. I-Lateral Walk: Beka i-hip band ngaphezu kwamadolo akho kwaye ume ngeenyawo zakho ububanzi be-hip-width ngaphandle. Thatha amanyathelo ambalwa kwicala, ugcine amadolo akho egobile kwaye undoqo wakho ubandakanyekile. Thatha amanyathelo ambalwa kwelinye icala kwaye uphinde uphindaphindo oluninzi.
Iibhendi zeHip ziza kumanqanaba ahlukeneyo okuxhathisa, ukuze ukwazi ukunyenyisa ukuqina komthambo wakho kwinqanaba lokuqina. Zikwaphathekayo kwaye kulula ukupakisha ukuba ufuna ukuhamba nazo ngelixa uhamba okanye ukuya kwindawo yokuzivocavoca.
Ukubandakanya iibhendi ze-hip kwindlela yakho yokuzivocavoca kunokukunceda ukuba ufezekise iziphumo ezingcono ngokujolisa amaqela athile emisipha, ukwandisa ukuchasana, kunye nokukhuthaza uluhlu olungcono lokuhamba kunye nokuguquguquka. Nokuba ungumqali okanye ungumdlali onamava, iibhendi zehip zilongezo olukhulu kuyo nayiphi na irejimeni yokuzilolonga!
Ixesha lokuposa: Apr-30-2024