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Atakhala Glute Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira

IdivayisiMivaha tebitey boul miarivy.

Imimiselo eqhaphoGluteus Maximus

Amashwa eqhapho

Asa zokubonisa:

Glute Bridge One Leg pa Bench demonstration

Glute Bridge One Leg pa Bench

Kunama Hip Flexor Stretch demonstration

Kunama Hip Flexor Stretch

Crossover Kneeling Hip Flexor Stretch demonstration

Crossover Kneeling Hip Flexor Stretch

Kunama Glute Stretch demonstration

Kunama Glute Stretch

Glute Bridge One Mwendo Pansi demonstration

Glute Bridge One Mwendo Pansi

Glute Bridge One Mwendo Pansi demonstration

Glute Bridge One Mwendo Pansi

Kugwada kwa Hip Flexor kutambasula demonstration

Kugwada kwa Hip Flexor kutambasula

Bent Leg Kickback demonstration

Bent Leg Kickback

Glute Bridge Miyendo iwiri pa Bench demonstration

Glute Bridge Miyendo iwiri pa Bench

Low Glute Bridge pansi demonstration

Low Glute Bridge pansi

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Atakhala Glute Stretch

The Seated Glute Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti awonjezere kusinthasintha ndi kuchepetsa kulimba mu minofu yanu ya gluteal, yomwe ingathandize kuchepetsa ululu wammbuyo ndikuwongolera kuyenda. Ndizochitika zabwino kwa anthu onse olimba, kuphatikiza othamanga omwe akufuna kupititsa patsogolo magwiridwe antchito awo komanso ogwira ntchito muofesi pofuna kuthana ndi zovuta zakukhala nthawi yayitali. Kuphatikizira kutambasula uku muzochita zanu kungathandize kusintha kaimidwe kanu, kulimbikitsa kusinthasintha kwa thupi, ndi kuonjezera kayendetsedwe kanu, kupangitsa kuyenda kwa tsiku ndi tsiku kukhala kosavuta komanso kosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Glute Stretch

Phimbani bondo lanu lakumanja ndikuyika phazi lanu lamanja pamwamba pa mwendo wanu wakumanzere, kuti bondo lanu lakumanja likhale pafupi ndi bondo lanu lakumanzere.
Gwirani pang'onopang'ono bondo lanu lakumanja pansi pogwiritsa ntchito dzanja lanu lamanja, muyenera kumva kutambasula kumanja kwanu.
Gwirani malowa kwa masekondi pafupifupi 30, kupuma mozama ndikuyesera kumasuka mu kutambasula.
Tulutsani kutambasula ndikubwereza kumbali ina popinda bondo lanu lakumanzere ndikuyika phazi lanu lakumanzere pamwamba pa mwendo wanu wakumanja.

Izinto zokwenza Atakhala Glute Stretch

Njira Yoyenera: Sinthani thupi lanu lakumtunda kumanja kwanu, ndikuyika chigongono chanu chakumanzere kunja kwa bondo lanu lakumanja ndi dzanja lanu lamanja pansi kumbuyo kwanu kuti muthandizidwe. Apa ndi poyambira. Pang'onopang'ono ikani kukakamiza ndi chigongono chanu kuti muwonjezere kutambasula. Kumbukirani, kutambasula kuyenera kumveka mu minofu ya glute osati msana.
Yesetsani Kupuma: M'pofunika kupuma moyenera panthawi imeneyi. Inhale pamene mukukhala wamtali ndikutulutsa mpweya pamene mukupotoza, izi zidzakuthandizani kukulitsa kutambasula.
Pewani Kutambasula: Cholakwika chimodzi chofala ndikukankhira mwamphamvu, mwachangu kwambiri. Izi zingayambitse kupsinjika kwa minofu kapena

Atakhala Glute Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Glute Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Glute Stretch. Zochita izi ndizosavuta ndipo sizifuna zida zilizonse, zomwe zimapangitsa kuti zikhale zoyenera kwa anthu amisinkhu yonse yolimba. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati ndinu oyamba kumene, zingakhale zothandiza kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akuwonetseni njira yoyenera yochitira izi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Glute Stretch?

Kutambasula Kwachinai: Mwakusiyana uku, mumagona chagada, kuwoloka bondo limodzi pa bondo lina, ndipo pang'onopang'ono kukoka mwendo wosadutsa pachifuwa chanu.
Kupotokola Kwakukhala: Mutakhala pansi, dutsani mwendo umodzi pamwamba pa wina ndi mawondo onse awiri, kenaka mutembenuzire torso yanu ku bondo lopindika, ndikupereka kutambasula mozama kwa mwendo wodutsa.
Bend Forward Forward Bend: Khalani ndi miyendo yanu yodutsa pamapazi, kenako pang'onopang'ono mutsamira patsogolo, kusunga msana wanu molunjika, kutambasula glutes.
Seated Butterfly Stretch: Khalani pansi ndi mapazi anu pamodzi ndi mawondo kumbali, ndiye tsamirani kutsogolo kuti mutambasule ntchafu zanu ndi ntchafu zanu.

Izinto zokufunda ezishisa ezivumelekile Atakhala Glute Stretch?

Mlatho wa Glute : Zochita izi sizimangolimbitsa ma glutes, omwe amathandizira kusinthasintha komwe kumapezeka kuchokera ku Seated Glute Stretch, komanso kumalimbana ndi hamstrings ndi m'munsi kumbuyo, kulimbikitsa kaimidwe bwino komanso kuchepetsa chiopsezo cha kuvulala.
Foam Roller Glute Massage: Zochita izi zimakwaniritsa Seated Glute Stretch pogwiritsa ntchito chopukutira cha thovu kuti agwiritse ntchito kukakamiza ndikusisita ma glutes, omwe angathandize kumasula kulimba kwa minofu ndikuwongolera magwiridwe antchito a kutambasula.

Amaxabiso angamahlekwane kanye Atakhala Glute Stretch

Seated Glute Stretch Exercise
Zochita zolimbitsa thupi m'chiuno
Glute amatambasula kuti azisinthasintha m'chiuno
Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
Atakhala chiuno kutambasula chizolowezi
Glute kutambasula masewera olimbitsa thupi
Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
Seated Glute Stretch njira
Bodyweight Glute kutambasula
Kulimbitsa m'chiuno mwakhala pansi ntchito