Lihlopha tsa hip, tse tsejoang hape e le lihlopha tsa ho hanyetsa kapa li-loops tse nyenyane, ke sesebelisoa se molemo bakeng sa ho ntlafatsa boikoetliso ba hau le ho lebisa lihlopha tse itseng tsa mesifa. Lihlopha tsena tse nyenyane le tse nang le mekhoa e metle li ka sebelisoa mefuteng e fapaneng ea ho ikoetlisa ho eketsa ho hanyetsa mesifa ea hau le ho etsa hore ho be le boikoetliso bo thata haholoanyane.
Lihlopha tsa Hip li lebisa ka ho khetheha mesifa e sebakeng sa noka ea hau, joalo ka li-glutes, li-flexible tsa hip le lirope tse ka ntle. Ho sebelisa sehlopha sa hip ho thusa ho etsa hore mesifa ena e sebetse nakong ea boikoetliso ba hau, e lebisang ho matla le tlhaloso e kholo libakeng tsena. Li boetse li ntle bakeng sa ho eketsa mefuta ea hau ea ho sisinyeha, ho ntlafatsa ho feto-fetoha ha maemo, le ho thibela kotsi.
E 'ngoe ea lintho tse molemo ka ho fetisisa ka lihlopha tsa hip ke hore li bonolo ho li sebelisa 'me li ka kenyelletsoa mokhoa ofe kapa ofe oa ho ikoetlisa. Mona ke lithupelo tse hlano tseo u ka li lekang ho sebelisa sehlopha sa hip:
1. Ho Phahamisa Maoto a Leqephe: Robala ka lehlakore ka letheka le pota-potiloeng maqaqailaneng. Phahamisa leoto la hao le ka holimo ho ea siling, u le boloke le otlolohile, ha u ntse u boloka taolo le ho leka-lekana. Fokotsa leoto ho khutlela fatše 'me u phete ka makhetlo a' maloa, pele u fetohela ka lehlakoreng le leng.
2. Li-squats: Beha sehlopha sa letheka ka holim'a mangole 'me u eme ka maoto a hao ka bophara ba letheka. Theohela sebakeng sa squat, u boloke mokokotlo oa hau o kopane le boima ba hau liretheng tsa hau. Tšoara ka tlaase nakoana pele u khutlela sebakeng sa ho qala. Pheta-pheta makhetlo a 'maloa.
3. Li-Clamshell: Robala ka lehlakore ka letheka le pota-potileng lirope tsa hao, ka holim'a mangole a hao. Boloka maoto a hau hammoho 'me u phahamise lengole la hao le ka holimo ho ea siling, u bula maoto a hao joaloka clamshell. Fokotsa lengole la hau fatše 'me u phete ka makhetlo a' maloa, pele u fetohela ka lehlakoreng le leng.
4. Glute Bridge: Robala ka mokokotlo oa hao ka mangole a kobehile 'me letheka la letheka le pota-potile lirope tsa hao, ka holim'a mangole a hao. Kopanya mokokotlo oa hau 'me u hatelle li-glutes ha u phahamisa letheka ho ea holimo, u boloka maoto a hao a bataletse fatše. Tšoara ka holimo nakoana pele u theohela fatše. Pheta-pheta makhetlo a 'maloa.
5. Lateral Walk: Beha sehlopha sa letheka ka holim'a mangole 'me u eme ka maoto a hao ka bophara ba letheka. Nka mehato e seng mekae ho ea ka lehlakore, u boloke mangole a hao a kobile hanyenyane 'me mokokotlo oa hau o kopane. Nka mehato e 'maloa ka lehlakoreng le leng' me u phete ho pheta-pheta makhetlo a 'maloa.
Lihlopha tsa Hip li tla ka maemo a fapaneng a ho hanyetsa, kahoo o ka khona ho fetola botebo ba boikoetliso ba hau ho ea boemong ba hau ba boikoetliso. Li boetse lia nkeha 'me ho bonolo ho li phutha haeba u batla ho tsamaea le tsona ha u ntse u le leetong kapa ho ea boikoetliso ba 'mele feela.
Ho kenyelletsa lihlopha tsa hip kemisong ea hau ea ho ikoetlisa ho ka u thusa ho fumana liphello tse molemo ka ho lebisa lihlopha tse itseng tsa mesifa, ho eketsa khanyetso, le ho khothalletsa mefuta e mengata ea ho sisinyeha le ho feto-fetoha ha maemo. Hore na o moqali kapa o moatlelete ea nang le boiphihlelo, lihlopha tsa hip ke tlatsetso e ntle ho mofuta ofe kapa ofe oa boikoetliso!
Nako ea poso: Apr-30-2024