Thušo ya go Lapala Adductors Otlolla

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Letsatsi la Thušo ya go Lapala Adductors Otlolla

Assisted Lying Adductors Stretch ke boitšhidullo bjo bo holago bjoo kudu-kudu bo lebišitšego mešifa ya adductor, bo thuša go kaonefatša go feto-fetoga le maemo le go fokotša kotsi ya go gobala karolong ya ka tlase ya mmele. E swanetše kudu-kudu bakeng sa bo-ramabelo, batantshi goba motho le ge e le ofe yo a dirago mediro yeo e nyakago go šikinyega mo go fapa-fapanego lefelong la letheka. Batho ba ka nyaka go tsenya go otlolla mo mokgweng wa bona wa ka mehla bakeng sa go godiša bokgoni bja bona bja tša diatleletiki, go oketša go sepela-sepela le go thekga bophelo bjo bobotse bja letheka ka kakaretšo.

Go seka: Phuto ka Phuto Thušo ya go Lapala Adductors Otlolla

• Koba mangwele a gago gomme o bee ditlhako tša maoto a gago mmogo, o dumelele mangwele a gago go wela ka ntle go ya ka mahlakoreng, o hlole sebopego sa taemane ka maoto a gago.
• Dira gore molekane wa gago a gateletše fase ka boleta ka mangwele a gago, a diriša kgateletšo e boleta go oketša go otlolla dirope tša gago tša ka gare.
• Swara boemo bjo ka metsotswana e ka bago e 30, o hema ka mo go tseneletšego gomme o leke go lokolla mešifa ya gago.
• Lokolla go otlolla ka go dira gore molekane wa gago a tloše kgatelelo mangoleng a gago ka go nanya gomme ka morago o goge mangwele a gago gotee gore o boele boemong bja go thoma.

Dithuto tsa go seka Thušo ya go Lapala Adductors Otlolla

• Go Bea Boemo ka Nepo: Bakeng sa Assisted Lying Adductors Stretch, robala ka mokokotlo o otlologile maoto a gago. Phagamiša leoto le tee gomme o le šuthišetše ka ntle go ya ka thoko, o boloke leoto le lengwe le otlologile fase. Kgonthiša gore mokokotlo wa gago o dula o bataletšego fase nakong ka moka ya go otlolla. Phošo e tlwaelegilego ke go arching mokokotlo, e lego seo se ka bakago kgateletšego le go gobala.
• Diriša Thušo: Bjalo ka ge leina le bontšha, go otlolla mo gantši go dirwa ka thušo. O ka šomiša sehlopha sa go ganetša goba toulo yeo e phuthetšwego leoto la gago go gogela leoto la gago ka boleta go leba fase. Phema go goga ka maatla kudu ka ge go ka lebiša go kgatelelo ya mešifa goba kgobalo.
• Boloka Taolo: Ka mehla boloka taolo nakong ya go otlolla. Motsamao o swanetše go ba wa go nanya le wa ka boomo, .

Thušo ya go Lapala Adductors Otlolla Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Thušo ya go Lapala Adductors Otlolla?

Ee, bao ba thomago ba ka dira boitšhidullo bja Assisted Lying Adductors Stretch. Le ge go le bjalo, go bohlokwa go gopola go thoma ka go nanya gomme ganyenyane-ganyenyane o oketše maatla a go otlolla go efoga go gobala. Gape go a hola go ba le mohlahli goba molekane yo a thušago ka boitšhidullo bjo go netefatša foromo ya maleba le thekgo. Ka mehla gopola go ruthetša pele o thoma mokgwa le ge e le ofe wa go itšhidulla.

Ke eng tse di tsweletseng tsa Thušo ya go Lapala Adductors Otlolla?

• Seated Assisted Adductor Stretch: Mo phapano ye, o dula fase o phatlaletše maoto a gago ka thoko, ke moka o šomiše diatla tša gago goba molekane go kgoromeletša mangwele a gago fase ka boleta go leba fase.
• Supine Assisted Adductor Stretch: Se se akaretša go robala ka mokokotlo o phatlaletše maoto a gago gomme o diriše lepanta goba molekane go goga maoto a gago ka boleta ka thoko, o otlolla di- adductor.
• Butterfly Assisted Adductor Stretch: Phapano ye e akaretša go dula fase ka ditlhako tša maoto a gago mmogo gomme mangwele a gago a kobegile ka ntle go ya ka mahlakoreng, ke moka o šomiše diatla tša gago goba molekane go kgoromeletša mangwele a gago fase ka boleta go leba fase.
• Wall Assisted Adductor Stretch: Bakeng sa phapano ye, o robala ka mokokotlo ka marago a gago

Ke eng ditintlha tse di lekanang le tse Thušo ya go Lapala Adductors Otlolla?

• Side Lunges: Side lunges e nepiša mešifa ya adductor gammogo le glutes le quads, e fana ka go itšhidulla mo go feletšego kudu ga mmele wa ka tlase mo go tlaleletšago go tsepelela mo go itšego ga Assisted Lying Adductors Stretch.
• Boitšhidullo bja Clamshell: Boitšhidullo bjo bo matlafatša di-hip abductors, tšeo e lego mešifa yeo e ganetšanago le di- adductor, bo thuša go boloka teka-tekano ya mešifa le go thibela kgobalo, ka go rialo bo tlaleletša Assisted Lying Adductors Stretch.