Band Hip Adduction

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: , Adductor Longus, Adductor Magnus, Pectineous
• Amashwa eqhapho: Gracilis

Ukuxhumana kwe Band Hip Adduction

The Band Hip Adduction ndi masewera olimbitsa thupi omwe amalimbitsa ntchafu yamkati ndi minofu ya m'chiuno, kulimbikitsa bwino, kukhazikika, ndi mphamvu zochepa za thupi. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena odwala omwe akufuna kuwongolera kachitidwe kawo, kuyenda, ndi kulimba mtima kuvulala. Zochita izi ndizopindulitsa kwambiri chifukwa zimatha kuthandizira kupititsa patsogolo masewera olimbitsa thupi, kuwongolera kaimidwe, komanso kuchepetsa chiopsezo cha kuvulala mwa kulimbikitsa magulu a minofu omwe nthawi zambiri amanyalanyazidwa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band Hip Adduction

• Imani mowongoka ndikuwonetsetsa kuti mwatalikirana ndi positi kuti gululo likhale lolimba, koma osatambasuka. Mutha kugwira khoma kapena mpando kuti muchepetse.
• Kusunga thupi lanu molunjika ndi zala zanu kutsogolo, pang'onopang'ono musunthire mwendo wanu wakumanja kudutsa mwendo wanu wakumanzere, kukana kukoka kwa gululo.
• Imani kaye pang'ono pamene mwendo wanu wakumanja uli kutali ndi kumanzere kwanu momwe ungathere bwino, kenaka bweretsani pang'onopang'ono mwendo wanu pamalo oyamba.
• Bwerezani kusuntha uku kwa chiwerengero chobwerezabwereza ndikusinthira ku mwendo wina.

Izinto zokwenza Band Hip Adduction

• **Mayendedwe Oyendetsedwa**: Pochita kukweza m'chiuno, ndikofunikira kusuntha mwendo wanu mowongolera. Pewani mayendedwe othamanga, omwe angapangitse ngozi yanu yovulala. M'malo mwake, bweretsani mwendo wanu modutsa mwendo wanu woyimirira ndikubwerera kumbali.
• **Gwirizanitsani Minofu Yoyenera**: Onetsetsani kuti mukugwirizanitsa minofu yanu ya adductor (minofu yamkati ya ntchafu). Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kapena minofu ina kusuntha mwendo. Kuti mupewe izi, yang'anani kwambiri kufinya minofu yanu yamkati ya ntchafu pamene mukukokera mwendo wanu pakati pa thupi lanu.
• ** Sungani

Band Hip Adduction Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band Hip Adduction?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Hip Adduction. Komabe, ndikofunikira kuti muyambe ndi bandi yopepuka komanso kuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena wotsogolera wodziwa zambiri pakuchita masewerawa poyambira. Ntchitoyi ndi yabwino kulimbikitsa minofu yamkati ya ntchafu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band Hip Adduction?

• Seated Band Hip Adduction: Pakusiyana uku, khalani pa benchi kapena mpando wokhala ndi gulu lolimba lozungulira pamapazi anu, kenaka sunthani miyendo yanu padera ndikubwerera pamodzi motsutsana ndi kukana.
• Kulowetsa mchiuno m'chiuno: Izi zimaphatikizapo kugona cham'mbali ndi gulu lolimbana ndi akakolo anu, kenako ndikukweza mwendo wam'mwamba motsutsana ndi kukana kwa gululo.
• Supine Band Hip Adduction: Mwakusiyana uku, mumagona chagada ndi gulu lolimba lomwe limazungulira pamapazi anu, kenako sunthani miyendo yanu padera ndikubwerera pamodzi motsutsana ndi kukana kwa gululo.
• Side Plank Band Hip Adduction: Kusintha kwapamwamba kumeneku kumaphatikizapo kupanga thabwa lakumbali pamene mukusuntha mwendo wanu wam'mwamba ndi pansi motsutsana ndi kukana kwa gulu lozungulira pamapazi anu.

Izinto zokufunda ezishisa ezivumelekile Band Hip Adduction?

• Ma Clamshell ndi masewera ena abwino kwambiri omwe amaphatikizana ndi Band Hip Adduction monga momwe amawongolera olanda m'chiuno, kupereka kulimbitsa thupi moyenera kwa minofu ya m'chiuno komanso kupititsa patsogolo kuyenda kwa chiuno.
• Mapapo ndi opindulitsa pothandizirana ndi Band Hip Adduction chifukwa amagwirizanitsa magulu angapo a minofu nthawi imodzi, kuphatikizapo glutes, quads, ndi hamstrings, zomwe zimathandiza kupititsa patsogolo bwino, kugwirizana, ndi mphamvu zochepa za thupi.