Adductor Longus
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Adductor Longus
Motsa jiki na Adductor Longus da farko yana kai hari ga tsokoki na cinya na ciki, yana haɓaka ƙarfi, sassauci, da ƙarancin kwanciyar hankali gabaɗaya. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan ƙarfin jiki da motsi. Yin aikin motsa jiki na Adductor Longus zai iya haɓaka aiki a cikin wasanni da ayyuka daban-daban, inganta daidaituwa, da kuma taimakawa wajen hana raunin da ya faru ta hanyar ƙarfafa ƙungiyoyin tsoka da aka yi watsi da su.
Yanayinta: tsammanin nuni a nuni Adductor Longus
- A hankali motsa ƙafa ɗaya zuwa gefe, ajiye shi a kwance a ƙasa, kuma lanƙwasa gwiwa na ƙafar da aka matsa zuwa gefe yayin da yake kiyaye ɗayan ƙafar madaidaiciya.
- Rage jikin ku ta hanyar lanƙwasa gwiwa har sai kun ji mikewa a cikin cinyar ku ta madaidaiciyar kafa, tabbatar da lanƙwasawa gwiwa ba ta wuce ƙafarku ba.
- Rike wannan matsayi na ƴan daƙiƙa kaɗan don jin shimfiɗa a cikin tsokar doguwar ku.
- A hankali komawa zuwa wurin farawa, sannan maimaita motsa jiki tare da ɗayan kafa.
Lajin Don yi Adductor Longus
- Motsi masu sarrafawa: Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, guje wa duk wani motsi ko motsi mai sauri. Wannan yana da mahimmanci don hana rauni kuma don tabbatar da cewa ana aiki da tsokoki yadda ya kamata. Kuskure na yau da kullun shine yin amfani da hanzari don motsa ma'aunin nauyi, wanda zai iya haifar da motsa jiki mara inganci da yuwuwar raunin da ya faru.
- Madaidaicin Nauyi: Yi amfani da nauyi mai wahala amma mai iya sarrafawa. Ya kamata ya yi nauyi sosai don jin juriya amma ba nauyi sosai ba har ya ɓata siffar ku ko haifar da damuwa. Mutane da yawa suna yin kuskuren yin amfani da nauyi mai yawa, wanda zai iya haifar da mummunan tsari da kuma yiwuwar rauni.
- Cikakkun Motsi: Tabbatar
Adductor Longus Tambayoyin Masu Nuna
Shi beginners za su iya Adductor Longus?
Ee, mafari na iya yin atisayen da suka shafi Adductor Longus, wanda tsoka ce a cinya ta ciki. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi ko juriya don gujewa rauni. Hakanan yana da mahimmanci a koyi tsari da dabara daidai don tabbatar da motsa jiki yana da inganci da aminci. Wasu darussan da ke aiki da Adductor Longus sun haɗa da lunges na gefe, shimfidar kafa kafa, da kuma ɗaga ƙafar ƙafa. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin waɗannan atisayen daidai.
Me ya sa ya wuce ga Adductor Longus?
- A wasu mutane, Adductor Longus na iya samun ƙarin abin da aka makala a jijiya zuwa ƙashin ƙuruciya.
- Ana iya samun bambancin inda aka haɗa Adductor Longus tare da Adductor Brevis, yana samar da girma, tsoka guda ɗaya.
- Lokaci-lokaci, Adductor Longus na iya zama ba ya nan gaba ɗaya, tare da sauran tsokoki masu ɗorewa don rama aikin sa.
- A lokuta da ba kasafai ba, Adductor Longus na iya rabuwa zuwa tsokoki daban-daban guda biyu, kowannensu yana da asalinsa da wuraren shigarsa.
Me suna da abin da ya sanya ɗaukehawa ga Adductor Longus?
- Har ila yau, motsa jiki na Side Lunge yana cike da Adductor Longus kamar yadda ya ƙunshi motsi na gefe wanda ke kaiwa kai tsaye kuma yana aiki da tsokoki na kwakwalwa, yana inganta sassauci da ƙarfin su.
- Ƙafafun Ƙafafun Zaune wani motsa jiki ne wanda ya dace da Adductor Longus, yayin da motsin motsi ya haɗa da tsokoki tare da quadriceps da glutes, yana inganta ƙarfin jiki gaba ɗaya.
Karin kalmar raɓuwa ga Adductor Longus
- Kiwon Jiki Adductor Longus motsa jiki
- Hips motsa jiki
- Motsa jiki na hip
- Horo don tsokoki na hip
- Adductor Longus motsa jiki
- Ƙarfafa tsokoki na hip
- Adductor Longus motsa jiki
- Horon tsokar hip
- Ayyukan motsa jiki don hips
- Ƙarfafa Adductor Longus tare da nauyin jiki