Crossover Kneeling Hip Flexor Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Crossover Kneeling Hip Flexor Stretch

Crossover Kneeling Hip Flexor Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka kusinthasintha kwa chiuno, kukonza kusinthasintha ndi kuchepetsa chiopsezo cha kuvulala. Ndizopindulitsa makamaka kwa othamanga, othamanga, kapena aliyense amene amathera nthawi yayitali atakhala, chifukwa amatha kuchepetsa kupsinjika ndikuwongolera kaimidwe. Anthu angafune kuchita izi kuti apititse patsogolo kuyenda kwawo, kuwongolera bwino, komanso kulimbikitsa thanzi lathunthu ndi thanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Crossover Kneeling Hip Flexor Stretch

• Kenaka, pindani pang'onopang'ono torso yanu kumanja, ndikuyika dzanja lanu lamanja pansi kuti muthandizidwe, pamene mukutambasula dzanja lanu lakumanzere kumbali yakumanja, ndikudutsa thupi lanu.
• Pamene mukupotoza, yesani chiuno chakumanja kutsogolo, mukumva kutambasula mu chiuno chakumanja.
• Gwirani izi kwa masekondi 30 mpaka 1 miniti, kupuma mozama ndikupumula mukutambasula.
• Bwerezani ndondomekoyi mbali inayo mwa kusintha malo a miyendo yanu ndikupotoza torso yanu kumanzere.

Izinto zokwenza Crossover Kneeling Hip Flexor Stretch

• Kuyika Moyenera: Yambani pogwada ndi bondo limodzi pansi ndi phazi lina pansi kutsogolo kwanu, ndikupanga ngodya ya digirii 90. Phazi la mwendo wogwada liyenera kuwoloka kumbuyo kwa phazi lakutsogolo. Kuyika molakwika kumatha kusokoneza minofu ndi mafupa anu, choncho onetsetsani kuti thupi lanu likugwirizana bwino.
• Pang'onopang'ono komanso Mokhazikika: Mukamatambasula, yendani pang'onopang'ono komanso mwadala. Kuthamangira kutambasula kumatha kubweretsa mawonekedwe osayenera komanso kuvulala komwe kungachitike. Pumani mpweya pamene mukuyamba kutambasula, ndikutulutsa mpweya pamene mukukankhira m'chiuno patsogolo. Gwirani kutambasula kwa masekondi 20-30.
• Sungani Anu

Crossover Kneeling Hip Flexor Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Crossover Kneeling Hip Flexor Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Crossover Kneeling Hip Flexor Stretch. Komabe, ndikofunikira kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyambira. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndi kutambasula mukaziziritsa. Ndi bwinonso kumvetsera thupi lanu osati kudzikakamiza kwambiri, makamaka pamene mutangoyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Crossover Kneeling Hip Flexor Stretch?

• Kugwada kwa Hip Flexor Kutambasula ndi Lateral Flexion: Izi zimaphatikizapo kukweza mkono wanu kumbali imodzi ndi mwendo wanu wakumbuyo ndikumangirira thupi lanu lakumtunda kumbali kuti muwonjezere kutambasula kumbali ya thupi lanu pamodzi ndi chiuno cha chiuno.
• Kugwada kwa Hip Flexor Kutambasula ndi Kufikira Pamwamba: Pakusiyana uku, mumafika mikono yanu pamwamba pamene mukuwongoka msana wanu, zomwe zingathandize kukulitsa kutambasula kwa chiuno chanu.
• Kutambasula kwa Hip Flexor ndi Kupotoza: Mtunduwu umaphatikizapo kupotoza thupi lanu lakumtunda kumbali ya mwendo wanu wakutsogolo, zomwe zingathandize kutambasula chiuno cha mwendo wakumbuyo ndi kumunsi kumbuyo.
• Kugwada kwa Hip Flexor Kutambasula ndi Backbend: Mukusintha uku, mumatsamira

Izinto zokufunda ezishisa ezivumelekile Crossover Kneeling Hip Flexor Stretch?

• Kutambasula kwa Butterfly ndi ntchito ina yokhudzana ndi momwe imayang'aniranso kuyenda kwa chiuno ndi kusinthasintha, kuphatikizapo kutambasula ntchafu zamkati, zomwe zingathandize kupititsa patsogolo mphamvu ya Crossover Kneeling Hip Flexor Stretch.
• Lunge Stretch ndi ntchito yothandizana kwambiri chifukwa sikuti imangolimbana ndi chiuno, komanso imagwiritsa ntchito hamstrings ndi glutes, kulimbikitsa mphamvu zonse zapansi za thupi ndi kusinthasintha komwe kungapangitse ubwino wa Crossover Kneeling Hip Flexor Stretch.