Adductor kutambasula

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis

Ukuxhumana kwe Adductor kutambasula

The Adductor Stretch ndi ntchito yopindulitsa yomwe imayang'ana mkati mwa ntchafu minofu, kuwongolera kusinthasintha ndikuthandizira kupewa kuvulala. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kuwonjezera mphamvu zawo zam'munsi ndi kuyenda. Anthu angafune kuchita izi kuti azitha kuchita bwino pamasewera osiyanasiyana olimbitsa thupi, kukhala ndi kaimidwe koyenera, komanso kulimbikitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Adductor kutambasula

• Tengani sitepe yaikulu kumanja kwanu, kusunga phazi lanu lakumanzere kukhala lolimba ndipo phazi lanu lakumanja likulozera kunja.
• Pindani bondo lanu lakumanja, kukankhira m'chiuno mwanu ndikusunga mwendo wanu wakumanzere molunjika, mpaka mutamva kutambasula mkati mwa ntchafu yanu yakumanzere.
• Gwirani izi kwa masekondi pafupifupi 20 mpaka 30, kuonetsetsa kuti msana wanu ukuwongoka komanso kulemera kwanu kugawidwa mofanana.
• Bwererani kumalo oyambira ndikubwereza kutambasula mbali inayo podutsa kumanzere kwanu ndikuweramitsa bondo lanu lakumanzere.

Izinto zokwenza Adductor kutambasula

• Malo Olondola: Cholakwika chimodzi chodziwika bwino ndi malo olakwika. Pochita kutambasula kwa adductor, onetsetsani kuti mwakhala ndi nsana wanu molunjika ndipo miyendo yanu ikufalikira padera mpaka momasuka. Zala zanu ndi mawondo anu ayenera kuloza mmwamba. Izi zimatsimikizira kuti kutambasula kumayang'ana minofu yomwe ikufuna.
• Kutambasula Pang'onopang'ono: Osakakamiza kutambasula. Pang'onopang'ono tsamirani kutsogolo kuchokera m'chiuno mwanu, kusunga msana wanu molunjika, mpaka mutamva kutambasula mkati mwa ntchafu zanu. Ngati mukumva ululu uliwonse, chepetsani pang'ono. Kukankhira mwamphamvu kungayambitse kupsinjika kwa minofu kapena kuvulala.
• Gwirani ndi Kupuma: Gwirani kutambasula kwa masekondi 30 ndikupuma bwino. Anthu ena amakonda kugwira mpweya wawo panthawi yotambasula, zomwe zimawonjezera kupsinjika kwa minofu ndikulepheretsa

Adductor kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Adductor kutambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Adductor. Ndi njira yabwino yopititsira patsogolo kusinthasintha ndi mphamvu mu ntchafu zamkati. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera kuchuluka kwa kutambasula kuti musavulale. Komanso, nthawi zonse khalani ndi mawonekedwe oyenera komanso njira zowonetsetsa kuti masewerawa ndi othandiza komanso otetezeka. Ngati simukudziwa momwe mungachitire izi, zingakhale zopindulitsa kugwira ntchito ndi katswiri wolimbitsa thupi yemwe angapereke malangizo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Adductor kutambasula?

• Wide-Legged Forward Forward Bend: Imani ndi mapazi anu motalikirana, gwirani m'chiuno, ndipo mufikitse manja anu pansi, ndikutambasula ma adductors anu.
• Kutambasula M'mbali: Yambani pamtunda waukulu, kenaka pindani bondo limodzi ndikutsamira kumbali imeneyo, ndikusunga mwendo winawo kuti mutambasule ma adductors.
• Tambasulani Frog: Yendani pamiyendo yonse inayi, kenaka tambasulani mawondo anu momwe angathere, ndipo pang'onopang'ono musunthire m'chiuno mwanu ku zidendene zanu kuti mutambasule ma adductors anu.
• Supine Adductor Stretch: Gona kumbuyo kwako, pindani mawondo anu ndikuyika mapazi anu pansi, kenaka pang'onopang'ono musunthire bondo limodzi kumbali kuti mutambasule adductor.

Izinto zokufunda ezishisa ezivumelekile Adductor kutambasula?

• Mapapo ndi ntchito ina yomwe imathandizira kutambasula kwa Adductor, pamene ikugwira ntchito ndi kulimbikitsa chiuno cha hip ndi quadriceps, chomwe chimagwira ntchito pamodzi ndi adductors kwa miyendo ndi chiuno.
• Zochita zolimbitsa thupi za Clamshell zimaphatikizanso ma Adductor stretches, monga momwe zimayendera olanda m'chiuno, kupereka kutsutsana kwa adductors ndikulimbikitsa kukhazikika kwa chiuno ndi kukhazikika.