Adductor Brevis
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Ukuxhumana kwe Adductor Brevis
Zochita zolimbitsa thupi za Adductor Brevis ndizochita zolimbitsa thupi zomwe zimayang'ana minofu yamkati ya ntchafu, kuthandiza kulimbikitsa ndi kumveketsa malo omwe nthawi zambiri amanyalanyazidwa. Ndi yabwino kwa othamanga, makamaka othamanga ndi okwera njinga, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zam'munsi ndi kukhazikika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuyenda, kulimbikitsa masewera olimbitsa thupi, ndikuthandizira kupewa kuvulala mwa kulimbikitsa kukula kwa minofu.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Adductor Brevis
- Pindani mwendo wanu wakumtunda ndikuyika phazi lanu pansi kutsogolo kwa mwendo wanu wapansi, kusunga mwendo wanu wapansi molunjika.
- Pang'onopang'ono kwezani mwendo wanu wapansi pansi, kusunga phazi lanu ndi mwendo wanu molunjika.
- Gwirani izi kwa masekondi angapo, mukumva kutambasula mkati mwa ntchafu yanu.
- Tsitsani mwendo wanu pansi pang'onopang'ono ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza musanatembenukire mbali inayo.
Izinto zokwenza Adductor Brevis
- Mayendedwe Oyendetsedwa: Pewani kuthamangira masewera olimbitsa thupi. Chinsinsi cha kugwira ntchito bwino kwa minofu ya Adductor Brevis ndikuchita masewera olimbitsa thupi pang'onopang'ono komanso molamulidwa. Izi zimathandiza kudzipatula minofu ndi kupewa kuvulala.
- Range of Motion: Onetsetsani kuti mukugwiritsa ntchito mayendedwe anu onse. Izi zikutanthauza kukweza mwendo wanu m'mwamba momwe mungathere ndikuutsitsa pansi osakhudza mwendo wina. Kugwiritsira ntchito kusuntha kochepa sikungagwirizane mokwanira ndi minofu ndipo kungachepetse mphamvu ya masewerawo.
- Kupuma: Osagwira mpweya wanu panthawi yolimbitsa thupi. Pumani mpweya pamene mukukweza mwendo wanu ndikutulutsa mpweya pamene mukuutsitsa. Kupuma koyenera kumathandiza kusunga kuthamanga kwa magazi ndi minofu ya oxygenation, kukuthandizani
Adductor Brevis Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Adductor Brevis?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi akulunjika Adductor Brevis, yomwe ndi minofu mkati mwa ntchafu. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena kukana kuti musavulale, ndikuwonjezera pang'onopang'ono mphamvu ikakula. Zimakhalanso zopindulitsa kukhala ndi mawonekedwe ndi luso loyenera, lomwe lingatsimikizidwe mwa kufunafuna chitsogozo kuchokera kwa mphunzitsi kapena katswiri wolimbitsa thupi. Zochita zina zomwe zimayang'ana minofu iyi zimaphatikizapo kukakamiza miyendo, mapapu, ndi squats. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.
Izinto zokufunda ezishisa ezivumelekile Adductor Brevis?
- Zochita zolimbitsa thupi za Lateral Lunges zimakwaniritsa Adductor Brevis mwa kuphatikiza kayendetsedwe ka mbali ndi mbali, komwe kumagwira ntchito ndi kulimbikitsa minofu yamkati ya ntchafu ndikuwonjezera maulendo awo osiyanasiyana.
- Zochita za Sumo Squat zimathandizanso Adductor Brevis chifukwa zimafuna kuti zikhale zowonjezereka komanso zowonjezereka, motero zimafuna zambiri kuchokera ku minofu ya adductor, kupititsa patsogolo mphamvu zawo ndi chipiriro.
Amaxabiso angamahlekwane kanye Adductor Brevis
- Zochita za Bodyweight Adductor Brevis
- Zolimbitsa thupi m'chiuno
- Zochita zolimbitsa thupi m'chiuno
- Kulimbitsa thupi kwa Adductor Brevis
- Kulimbitsa minofu ya m'chiuno
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Maphunziro a Adductor Brevis bodyweight
- Zolimbitsa thupi zoloza chiuno
- Zochita zolimbitsa thupi za Adductor Brevis kuti mukhale ndi mphamvu m'chiuno
- Kulimbitsa thupi kwa minofu ya adductor brevis