Bondo Lopindika Kunama Kupotokola

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Medius
• Amashwa eqhapho: Obliques, Tensor Fasciae Latae

Ukuxhumana kwe Bondo Lopindika Kunama Kupotokola

The Bent Knee Lying Twist ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amapangidwa kuti atambasule ndi kulimbikitsa minofu ya m'munsi ndi gluteal, zomwe zingathe kusintha kusinthasintha komanso kuchepetsa ululu wammbuyo. Ndi masewera olimbitsa thupi oyenera kwa anthu onse olimba, kuphatikiza oyamba kumene ndi omwe akuchira kuvulala. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo kukhazikika kwawo, kusintha kaimidwe, ndi kulimbikitsa kupuma kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bondo Lopindika Kunama Kupotokola

• Phimbani mawondo anu ndikuyika mapazi anu pansi, tambasulani manja anu kumbali zanu, manja anu akuyang'ana pansi.
• Gwirani mapewa ndi manja anu pansi, pindani mofatsa mawondo onse opindika mbali imodzi.
• Gwirani malowa kwa masekondi angapo kuti mumve kutambasula m'munsi mwa msana ndi m'chiuno.
• Pang'onopang'ono bweretsani mawondo anu pakati ndikubwereza kupotoza mbali inayo.

Izinto zokwenza Bondo Lopindika Kunama Kupotokola

• Kuyenda Koyendetsedwa: Pang'onopang'ono tsitsani mawondo anu kumbali imodzi, kusunga mapewa anu pansi. Kuyenda kuyenera kuyendetsedwa bwino komanso kosalala, osati mwadzidzidzi kapena kugwedezeka. Muyenera kumva kutambasula m'munsi mwa msana ndi m'chiuno. Pewani cholakwika chothamangira kusunthaku, chifukwa kungayambitse kupsinjika kwa minofu.
• Kupuma: Pumirani pamene mukutsitsa mawondo anu kumbali ndi kupuma pamene mukubwerera kumalo oyambira. Kupuma koyenera kumathandizira kugwirizanitsa pakati panu ndikuchita masewera olimbitsa thupi.
• Range of Motion: Musakakamize mawondo anu mpaka pansi ngati kusinthasintha kwanu sikungathe.

Bondo Lopindika Kunama Kupotokola Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bondo Lopindika Kunama Kupotokola?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bent Knee Lying Twist. Ndiko kutambasula kofatsa komwe nthawi zambiri kumalimbikitsidwa kwa anthu omwe ali atsopano kuti azichita masewera olimbitsa thupi chifukwa amathandiza kusintha kusinthasintha ndi kuyenda kwa msana popanda kufunikira mphamvu zambiri kapena kusinthasintha. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera mwamphamvu kuti musavulale. Komanso, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wopereka chithandizo chamankhwala musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bondo Lopindika Kunama Kupotokola?

• Standing Spinal Twist ndi mtundu wina womwe umayima mowongoka, kugwada bondo limodzi ndikupotoza thupi lanu lakumtunda kupita ku bondo lopindika.
• The Supine Spinal Twist ndi kusiyana komwe kumaphatikizapo kugona kumbuyo kwanu, kugwada mawondo onse kumbali imodzi, ndikutembenuzira mutu wanu mbali ina.
• Lunge Twist ndi mtundu wosinthika momwe mumalowera, pindani bondo lakumbuyo ndikupotoza torso yanu kutsogolo kwa mwendo wakutsogolo.
• The Side-Lying Quad Stretch Twist ndi kusinthika kwapamwamba kwambiri komwe kumaphatikizapo kugona mbali imodzi, kupindika bondo lakumtunda, ndikugwiritsa ntchito dzanja lina kukoka phazi kumatako, pomwe dzanja lina limatambasulidwa, ndikupanga kupindika mkati. msana.

Izinto zokufunda ezishisa ezivumelekile Bondo Lopindika Kunama Kupotokola?

• Zochita za Mbalame-Galu zimakwaniritsa Bent Knee Lying Twist mwa kulimbikitsa pachimake ndikuwongolera bwino, zomwe zingapangitse bata panthawi yokhotakhota kwa Bent Knee Lying Twist.
• The Supine Spinal Twist ikhoza kukhala yowonjezera kwambiri ku Bent Knee Lying Twist monga imaphatikizapo kupotoza kusuntha, kuthandizira kupititsa patsogolo msana ndi glutes, potero kumawonjezera ubwino wa Bent Knee Lying Twist.