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Adductor Magnus

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Ukuxhumana kwe Adductor Magnus

Zochita zolimbitsa thupi za Adductor Magnus makamaka zimayang'ana minofu yamkati ya ntchafu, zomwe zimathandiza kuti thupi likhale lolimba, kukhazikika, ndi kusinthasintha. Zochita izi ndizopindulitsa makamaka kwa othamanga, ovina, kapena aliyense amene akufuna kupititsa patsogolo magwiridwe antchito amthupi komanso olimba. Kuphatikizira masewera olimbitsa thupi a Adductor Magnus muzochita zanu kungathandize kupewa kuvulala, kuwongolera bwino komanso kugwirizana, komanso kumathandizira kuti thupi likhale lowoneka bwino komanso lodziwika bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Adductor Magnus

  • Ikani mapazi anu motalikirana ndi chiuno papulatifomu kutsogolo kwanu, kuonetsetsa kuti mawondo anu apindika pamakona a digirii 90.
  • Kankhirani nsanja kutali ndi zidendene zanu ndi mipira ya mapazi anu, kukulitsa miyendo yanu mokwanira koma osatseka mawondo anu.
  • Pang'onopang'ono bwererani kumalo oyambira, kulola nsanja kutsika pansi, zomwe zidzagwirizanitsa minofu yanu ya adductor magnus.
  • Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kuonetsetsa kuti mukuyenda pang'onopang'ono komanso molamulidwa nthawi yonseyi.

Izinto zokwenza Adductor Magnus

  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala. Mukakanikizira ntchafu zanu palimodzi, gwirani kwakanthawi musanatuluke kuti muwonjezere kukhudzidwa kwa minofu.
  • Kukula Kwapang'onopang'ono: Yambani ndi kulemera kochepa ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kuyesera kukweza kulemera kwambiri mwamsanga kungayambitse kupsinjika kapena kuvulala.
  • Maonekedwe Oyenera: Sungani mapazi anu pansi ndipo pewani kukweza chiuno chanu pampando pamene mukuchita masewera olimbitsa thupi. Kukweza m'chiuno kumatha kuyika zovuta zosafunikira pamsana wanu ndikuchepetsa mphamvu ya

Adductor Magnus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Adductor Magnus?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana Adductor Magnus, yomwe ndi minofu yayikulu mkati mwa ntchafu. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena kukana kuti musavulale ndikuwonjezera pang'onopang'ono mphamvu ikakula. Zochita zolimbitsa thupi zoyambira zimaphatikizanso mapapu am'mbali, makina osindikizira amiyendo okhala ndi kaimidwe kakang'ono, ndi masewera olimbitsa thupi a hip adductor. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti mukhale ochita bwino komanso kupewa kuvulala. Zingakhale zopindulitsa kugwira ntchito ndi mphunzitsi waumwini kapena wothandizira thupi mutangoyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Adductor Magnus?

  • Kusiyana kwina ndi Biceps Femoris Accessory Slip, yomwe ndi mtolo wowonjezera wa minofu womwe ungapezeke kuchokera ku Adductor Magnus.
  • The Adductor Magnus imakhalanso ndi kusiyana komwe kungakhale ndi chiyambi chowirikiza kuchokera ku ischial tuberosity ndi pubis, ndikupangitsa kuti ikhale yolimba.
  • Pali kusiyana komwe Adductor Magnus akhoza kukhala ndi malo owonjezera owonjezera ku mzere wa aspera wa femur.
  • Nthawi zina, Adductor Magnus akhoza kusakanikirana ndi Gluteus Maximus, kupanga kusiyana kwapadera kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Adductor Magnus?

  • Mapapo ndi ntchito ina yothandiza yomwe imathandizira Adductor Magnus, chifukwa amafunikira kukhudzidwa kwakukulu kuchokera ku minofu yamkati ya ntchafu kuti akhazikitse thupi panthawi yopita kutsogolo ndi kumbuyo, potero kuwongolera bwino komanso kusinthasintha.
  • Mtsinje wa mwendo wokhala pansi ndi masewera olimbitsa thupi omwe amalimbana ndi Adductor Magnus, monga momwe amachitira kukankhira kulemera kutali ndi thupi pogwiritsa ntchito miyendo, yomwe imayambitsa minofu ya adductor pamodzi ndi glutes ndi hamstrings, kupititsa patsogolo mphamvu ya thupi ndi minofu.

Amaxabiso angamahlekwane kanye Adductor Magnus

  • Zochita zolimbitsa thupi za Adductor Magnus
  • Zochita zolimbitsa chiuno
  • Kulimbitsa thupi kwa Adductor Magnus
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbikitsa Adductor Magnus
  • chiuno cholunjika ku masewera olimbitsa thupi
  • Maphunziro a Adductor Magnus bodyweight
  • Zolimbitsa thupi za minofu ya m'chiuno
  • Adductor Magnus kulimbikitsa
  • Zochita zolimbitsa thupi m'chiuno