Sekametseng Abductor Otlolla

• Bosete bo: Ditlhakase
• Ditlhaloso: Serolwana sa gotlhelele

Letsatsi la Sekametseng Abductor Otlolla

Leaning Abductor Stretch ke boitšhidullo bjo bo šomago bjo bo nepišago kudu di-hip abductors, go kaonefatša go feto-fetoga le maemo le matla karolong ya ka tlase ya mmele. Go otlolla mo go loketše motho yo mongwe le yo mongwe, go tloga go bo-ramabelo bao ba nyakago go godiša tshepedišo ya bona go ya go batho ka o tee ka o tee bao ba nyakago kimollo go se iketle ga letheka goba la ka tlase ga mokokotlo. Go tsenya Leaning Abductor Stretch mokgweng wa gago go ka godiša go sepela-sepela, go thibela dikgobalo le go kaonefatša go šoma ga mmele ka kakaretšo.

Go seka: Phuto ka Phuto Sekametseng Abductor Otlolla

• Ke moka, gata mogato o mogolo ka go le letona ka leoto la gago la le letona, o boloka leoto la gago la nngele le le boemong bja lona bja mathomo.
• Sekamela mmele wa gago ka go le letona, o koba lengwele la gago la le letona mola o boloka leoto la gago la nngele le otlologile, gomme o otlolle letsogo la gago la nngele godimo ga hlogo ya gago go leba ka go le letona.
• Swara boemo bjo mo e ka bago metsotswana e 15 go ya go e 30, o kwa go otlolla go bapa le lehlakore la nngele la mmele wa gago le ka lethekeng la gago la nngele.
• Boela boemong bja go thoma gomme o boeletše megato e swanago ka lehlakoreng le le fapanego bakeng sa go itšhidulla mo go leka-lekanego.

Dithuto tsa go seka Sekametseng Abductor Otlolla

• Go Otlolla Ganyenyane-ganyenyane: Thoma ka go ithekga ka gare ga otlolla ganyenyane-ganyenyane. Phema phošo ye e tlwaelegilego ya go leka go gapeletša go otlolla ka go inama kgole kudu, ka lebelo kudu. Se se ka baka go gateletša ga mešifa goba go gobala. Go e na le moo, ithekga ka gare ga go otlolla ka go nanya, gomme o sware metsotswana ye 15-30. O swanetše go kwa o gogwa ka boleta, eupša e sego bohloko.
• Go Hema ka go se fetoge: Gopola go hema ka go se fetoge nakong ka moka ya go otlolla. Go swara moya wa gago go ka baka kgatelelo mmeleng wa gago, gwa dira gore go otlolla go se šome gabotse gomme go ka lebiša go gobaleng.
• Diriša Thekgo: Kudu-kudu go bao ba thomago, e ka ba mo go holago go diriša lebota goba seripa se se tiilego sa fenitšhara bakeng sa thekgo ge o dutše o dira Le

Sekametseng Abductor Otlolla Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Sekametseng Abductor Otlolla?

Ee, bao ba thomago ruri ba ka dira boitšhidullo bja Leaning Abductor Stretch. Ke boitšhidullo bjo bogolo bja go kaonafatša go fetofetoga le maemo le maatla ka go di-hip abductors, tšeo e lego mešifa ya ka ntle ga ditheka tša gago. Le ge go le bjalo, go swana le boitšhidullo le ge e le bofe bjo bongwe, go bohlokwa go thoma ka go nanya le go boloka sebopego se se swanetšego go efoga go gobala. Ge e ba o ekwa bohloko le ge e le bofe goba go se iketle ge o dira boitšhidullo bjo, go kgothaletšwa go ema gomme o boledišane le setsebi sa go itšhidulla goba setsebi sa go itšhidulla.

Ke eng tse di tsweletseng tsa Sekametseng Abductor Otlolla?

• Go Otlolla ga Serurubele: Se se swana le go otlolla ga motho yo a dutšego, eupša o gogela maoto a gago kgaufsi le mmele wa gago gomme o inama pele, o gakatša go otlolla.
• Standing Abductor Stretch: Mo phapano ye, o ema o otlologile, o tshela leoto le tee ka morago ga le lengwe, gomme o sekamela ka lehlakoreng la leoto la ka morago, o otlolla serope sa ka ntle le letheka la leoto la ka morago.
• Lying Abductor Stretch: Phapano ye e akaretša go robala ka mokokotlo, go koba mangwele a gago le go bea ditlhako tša maoto a gago gotee. Ke moka o tlogela mangwele a gago a wela ka ntle go ya ka mahlakoreng go otlolla bahlakodi.
• Pigeon Pose Abductor Stretch: Pose ye ya yoga e akaretša go koba leoto le tee ka pele ga gago le go katološa leoto le lengwe ka morago ga gago, ka morago

Ke eng ditintlha tse di lekanang le tse Sekametseng Abductor Otlolla?

• Di-clamshell: Di-clamshell ke boitšhidullo bjo bogolo bja go tlaleletša Leaning Abductor Stretch ge di nepiša ditheka le di-glute, di thuša go matlafatša le go tsepamiša mafelo a. Se se na le mohola ka ge lefelo le le tiilego la letheka le la glute le ka godiša go šoma gabotse ga Leaning Abductor Stretch, go dira gore go be bonolo go phethagatša le go oketša mehola ya yona.
• Pigeon Pose: Pose ye ya yoga ke go otlolla letheka mo go tseneletšego mo go tlaleletšago go Otlolla ga Leaning Abductor ka go lebiša sehlopha se se swanago sa mešifa. E ka thuša go oketša go fetofetoga le maemo le go fapafapana ga tšhišinyego ka diropeng tša gago, e lego seo se ka dirago gore Leaning Abductor Stretch e šome kudu.