Amabhande e-Hip, aziwa nangokuthi amabhendi okumelana noma amalophu amancane, iyithuluzi eliwusizo lokuthuthukisa ukujima kwakho nokukhomba amaqembu athile emisipha. Lawa mabhendi amancane futhi ahlukahlukene angasetshenziswa ekuzilolongeni okuhlukahlukene ukwandisa ukumelana nemisipha yakho futhi adale ukuvivinya umzimba okuyinselele.
Amabhendi e-Hip aqondise ngokuqondile imisipha endaweni yakho ye-hip, njengama-glutes akho, ama-hip flexor, namathanga angaphandle. Ukusebenzisa ibhande le-hip kusiza ukwenza le misipha isebenze ngesikhathi sokuzivocavoca kwakho, okuholela emandleni amakhulu kanye nencazelo kulezi zindawo. Zinhle futhi ekukhuliseni uhla lwakho lokunyakaza, ukuthuthukisa ukuguquguquka kwakho, nokuvimbela ukulimala.
Enye yezinto ezinhle kakhulu ngamabhande e-hip ukuthi kulula ukuwasebenzisa futhi angafakwa kunoma yimuphi umkhuba wokujima. Nazi izivivinyo ezinhlanu ongazizama usebenzisa ibhande le-hip:
1. Ukuphakamisa Umlenze Olele Eceleni: Lala ngohlangothi ibhande le-hip liboshwe emaqakaleni. Phakamisa umlenze wakho ongaphezulu uye ophahleni, uwugcine uqondile, kuyilapho ugcina ukulawula nokulinganisela. Yehlisa umlenze emuva phansi bese uphinda izikhathi ezimbalwa, ngaphambi kokushintshela kolunye uhlangothi.
2. Ama-squats: Beka ibhande le-hip ngaphezu kwamadolo akho futhi ume uhlukanise izinyawo zakho ububanzi be-hip. Yehlela endaweni ye-squat, ugcine umongo wakho ubambekile kanye nesisindo sakho ezithendeni zakho. Bamba ngezansi isikhashana ngaphambi kokubuyela endaweni yokuqala. Phinda izimpinda ezimbalwa.
3. Amagobolondo e-clamshell: Lala ngohlangothi ibhande lenyonga lizungeze amathanga akho, ngenhla nje kwamadolo akho. Gcina izinyawo zakho ndawonye futhi uphakamise idolo lakho eliphezulu phezulu ubheke ophahleni, uvule imilenze yakho njengegobolondo le-clamshell. Yehlisa idolo lakho phansi bese uphinda izikhathi ezimbalwa, ngaphambi kokushintshela kolunye uhlangothi.
4. I-Glute Bridge: Lala ngomhlane amadolo akho egobile futhi ibhande lenyonga lizungeze amathanga akho, ngenhla nje kwamadolo akho. Bamba ingaphakathi lakho bese ucindezela ama-glutes akho njengoba uphakamisa izinqulu zakho phezulu ubheke ophahleni, ugcine izinyawo zakho ziphansi phansi. Bamba phezulu isikhashana ngaphambi kokuthi wehlise uhlehle. Phinda izimpinda ezimbalwa.
5. I-Lateral Walk: Beka ibhande le-hip ngaphezu kwamadolo akho futhi ume uhlukanise izinyawo zakho zibe ububanzi be-hip. Thatha izinyathelo ezimbalwa eceleni, ugcine amadolo akho egobile futhi umgogodla wakho ubambekile. Thatha izinyathelo ezimbalwa kolunye uhlangothi bese uphinda izimpinda ezimbalwa.
Amabhendi e-Hip eza ngamaleveli ahlukahlukene okumelana, ukuze ukwazi ukulungisa ukushuba kokujima kwakho kufinyelele ileveli yakho yokufaneleka. Ziyakwazi futhi ukuphatheka kalula futhi kulula ukuzipakisha uma ufuna ukuhamba nazo ngenkathi usohambweni noma uma nje uye ejimini.
Ukufaka amabhande e-hip esimisweni sakho sokujima kungakusiza ukuthi uzuze imiphumela engcono ngokukhomba amaqembu athile emisipha, ukukhulisa ukumelana, nokukhuthaza uhla olungcono lokunyakaza nokuguquguquka. Kungakhathaliseki ukuthi ungumuntu osaqalayo noma umsubathi onesipiliyoni, amabhendi e-hip angeza kahle kunoma yiluphi uhlobo lokujima!
Isikhathi sokuthumela: Apr-30-2024