Hip Circle Version 2
Hip circle version 2 è un esercizio di mobilità a corpo libero che mira agli addominali e al core, con un coinvolgimento secondario di obliqui, zona lombare e glutei. Prevede la rotazione dei fianchi in cerchi completi in posizione eretta per migliorare la mobilità dell'articolazione dell'anca, sciogliere la zona lombare e attivare la muscolatura del core.
Come eseguirlo
- Mettiti in piedi con i piedi alla larghezza delle spalle e posiziona le mani sui fianchi.
- Inizia a ruotare i fianchi descrivendo un cerchio ampio e lento, spostandoli in avanti, di lato, all'indietro e verso l'altro lato.
- Esegui dei cerchi completi in una direzione per il numero di ripetizioni desiderato.
- Inverti la direzione ed esegui lo stesso numero di cerchi.
- Mantieni la parte superiore del corpo relativamente ferma durante tutto il movimento.
Consigli sulla forma
- Mantieni i piedi ben saldi a terra alla larghezza delle spalle.
- Posiziona le mani saldamente sui fianchi per mantenere l'equilibrio.
- Esegui cerchi lenti, deliberati e controllati.
- Mantieni la parte superiore del corpo relativamente ferma mentre ruoti.
Respirazione: Inspira mentre inizi il cerchio ed espira fluidamente mentre completi la rotazione.
Errori comuni
- Muoversi troppo velocemente riduce i benefici di mobilità e affatica la parte bassa della schiena.
- Fare cerchi troppo piccoli impedisce la piena attivazione di anche e core.
- Spostare eccessivamente la parte superiore del corpo sposta il focus lontano da vita e anche.
Muscoli coinvolti
Primari: addominali. Secondari: obliqui, zona lombare, glutei.
Serie e ripetizioni consigliate
Migliorare la forma fisica
2-3 sets x 10 reps per direction, rest 45 s
Perdere peso
2-3 sets x 10-15 reps per direction, rest 45 s0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000005String "build_muscle":"2-3 sets x 8-12 reps per direction, rest 60 s"},
Più facili, più difficili e alternative
Rendilo più facile
Rendilo più difficile
Fai attenzione se…
- Se avverti un dolore acuto ai fianchi o alla parte bassa della schiena, fermati immediatamente e rallenta.
Indicazioni educative generali, non parere medico. Interrompi in caso di dolore acuto e consulta un professionista qualificato in caso di dubbio.
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Posso fare i cerchi per le anche tutti i giorni?
Sì, i leggeri esercizi di mobilità come i cerchi per le anche possono essere eseguiti quotidianamente per aiutare a sciogliere le articolazioni rigide.
Cosa devo fare se avverto un rumore di scatto nell'anca?
Un leggero scatto senza dolore è solitamente normale, ma dovresti ridurre la dimensione del cerchio se avverti fastidio.
Dovrei mantenere le ginocchia bloccate?
Mantieni una leggera flessione nelle ginocchia in modo che le articolazioni non si blocchino mentre ti muovi.