Adductor Longus
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Ukuxhumana kwe Adductor Longus
Kuchita masewera olimbitsa thupi kwa Adductor Longus makamaka kumayang'ana minofu yamkati ya ntchafu, kulimbikitsa mphamvu, kusinthasintha, ndi kukhazikika kwa thupi lonse. Zochita zolimbitsa thupizi ndi zabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kukonza mphamvu zawo zam'munsi komanso kuyenda. Kuchita masewera olimbitsa thupi a Adductor Longus kumatha kupititsa patsogolo masewera ndi zochitika zosiyanasiyana, kuwongolera bwino, ndikuthandizira kupewa kuvulala mwa kulimbikitsa magulu a minofu omwe amanyalanyazidwa.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Adductor Longus
- Pang'onopang'ono phazi limodzi kumbali, ndikuliyika pansi, ndikugwadira bondo la mwendo womwe umasunthidwa kumbali ndikusunga mwendo winawo.
- Tsitsani thupi lanu popinda bondo mpaka mutamva kutambasula mkati mwa ntchafu yanu ya mwendo wowongoka, kuonetsetsa kuti bondo lanu lopindika silikupitirira zala zanu.
- Gwirani malowa kwa masekondi angapo kuti mumve kutambasula mu minofu yanu ya adductor longus.
- Pang'onopang'ono bwererani kumalo oyambira, kenaka bwerezani zochitikazo ndi mwendo wina.
Izinto zokwenza Adductor Longus
- Mayendedwe Olamuliridwa: Kuyenda kuyenera kukhala pang'onopang'ono komanso koyendetsedwa, kupewa kugwedezeka kapena kuthamanga. Izi ndizofunikira kuti tipewe kuvulala ndikuwonetsetsa kuti minofu ikugwira ntchito moyenera. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kusuntha zolemera, zomwe zingayambitse kulimbitsa thupi kosagwira ntchito komanso kuvulala komwe kungachitike.
- Kulemera Koyenera: Gwiritsani ntchito cholemetsa chomwe chili chovuta koma chotheka. Iyenera kukhala yolemetsa mokwanira kuti imve kukana koma osati yolemetsa kwambiri kotero kuti ingasokoneze mawonekedwe anu kapena kuyambitsa mavuto. Anthu ambiri amalakwitsa pogwiritsira ntchito kulemera kwakukulu, zomwe zingayambitse mawonekedwe osauka ndi kuvulala komwe kungatheke.
- Kuyenda Kwathunthu: Onetsetsani
Adductor Longus Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Adductor Longus?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana Adductor Longus, yomwe ndi minofu mkati mwa ntchafu. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kapena kukana kuti musavulale. Ndikofunikiranso kuphunzira mawonekedwe olondola ndi njira zowonetsetsa kuti ntchitoyo ndi yothandiza komanso yotetezeka. Zochita zina zomwe zimagwira ntchito ya Adductor Longus zimaphatikizapo mapapu am'mbali, kukweza miyendo, ndi kukweza miyendo. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi ngati simukudziwa momwe mungapangire bwino masewerawa.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Adductor Longus?
- Kwa anthu ena, Adductor Longus akhoza kukhala ndi cholumikizira chowonjezera pa fupa la pubic.
- Pakhoza kukhala kusiyana kumene Adductor Longus akuphatikizidwa ndi Adductor Brevis, kupanga minofu yokulirapo, imodzi.
- Nthawi zina, Adductor Longus akhoza kukhala palibe palimodzi, ndi minofu ina ya adductor ikulipira ntchito yake.
- Nthawi zambiri, Adductor Longus akhoza kugawidwa kukhala minofu iwiri yosiyana, iliyonse ili ndi chiyambi chake ndi mfundo zoyikapo.
Izinto zokufunda ezishisa ezivumelekile Adductor Longus?
- Zochita za Side Lunge zimaphatikizanso ndi Adductor Longus monga momwe zimakhalira ndi kayendetsedwe kake kamene kamayang'ana mwachindunji ndikugwira ntchito minofu ya adductor, kupititsa patsogolo kusinthasintha ndi mphamvu zawo.
- The Seated Leg Press ndi ntchito ina yomwe imathandizira Adductor Longus, pamene kukankhira kumapangitsa minofu ya adductor pamodzi ndi quadriceps ndi glutes, kulimbikitsa mphamvu zochepa za thupi.
Amaxabiso angamahlekwane kanye Adductor Longus
- Zochita za Bodyweight Adductor Longus
- Zolimbitsa thupi m'chiuno
- Zochita zolimbitsa thupi m'chiuno
- Maphunziro a minofu ya m'chiuno
- Kulimbitsa thupi kwa Adductor Longus
- Kulimbitsa minofu ya m'chiuno
- Zochita za Adductor Longus
- Maphunziro a minofu ya m'chiuno
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kulimbitsa Adductor Longus ndi kulemera kwa thupi