Flexion ndi Extension Hip Stretch
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Ukuxhumana kwe Flexion ndi Extension Hip Stretch
The Flexion and Extension Hip Stretch ndi ntchito yopindulitsa yomwe imayang'ana kusinthasintha kwa chiuno ndi zowonjezera, kupititsa patsogolo kusinthasintha ndi kuchepetsa kupsinjika m'madera omwe nthawi zambiri amakhala ovuta. Ndizoyenera kwa anthu omwe amakhala moyo wongokhala, othamanga, kapena omwe akuchira kuvulala kokhudzana ndi chiuno. Kuphatikizira kutambasula uku muzochita zanu kungathandize kwambiri kuyenda, kuthandizira kaimidwe bwino, ndi kuchepetsa kupweteka kwa msana, kupanga zochitika za tsiku ndi tsiku kukhala zomasuka komanso kupititsa patsogolo thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Flexion ndi Extension Hip Stretch
- Kwezani bondo lanu lakumanja kuchifuwa chanu, kuligwira ndi manja onse awiri ndikulikokera pafupi ndi thupi lanu kuti mutambasule chiuno. Onetsetsani kuti msana wanu ukhale wowongoka ndikupewa kutsamira kutsogolo.
- Gwirani malowa kwa masekondi 20-30, kupuma mozama ndikumva kutambasula m'chiuno mwanu.
- Pang'onopang'ono masulani bondo lanu lakumanja ndikubwerera kumalo oyambira.
- Bwerezani masitepe omwewo ndi bondo lanu lakumanzere, kuonetsetsa kuti mukutambasula mofanana mbali zonse.
Izinto zokwenza Flexion ndi Extension Hip Stretch
- Khalani ndi Makhalidwe Abwino: Panthawi yotambasula ndi kutambasula mchiuno, onetsetsani kuti msana wanu umakhala wowongoka ndipo pachimake chanu chikugwira ntchito. Cholakwika chofala ndikuzungulira msana kapena kulola kuti mimba ikhale yovuta, zomwe sizimangochepetsa mphamvu ya kutambasula komanso kuika maganizo osayenera pa msana wanu.
- Yang'anirani Mayendedwe Anu: Pewani kudumpha kapena kusuntha mogwedezeka mukamatambasula. M'malo mwake, yesetsani mayendedwe apang'onopang'ono, olamulidwa. Izi zidzathandiza kupewa kuvulala ndikuonetsetsa kuti kutambasula kukugwiritsidwa ntchito ku minofu yolondola.
- Osathamanga: Gwirani kutambasula kulikonse kwa masekondi 15-30 ndipo musathamangire mayendedwe. Izi zimapatsa minofu yanu nthawi yopumula komanso kutalikitsa. Cholakwika chofala ndikuthamangira m'mipata, yomwe ingachepetse mphamvu zawo ndikupangitsa kuvulala.
Flexion ndi Extension Hip Stretch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Flexion ndi Extension Hip Stretch?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Flexion ndi Extension Hip Stretch. Ndi njira yosavuta komanso yothandiza yosinthira kusinthasintha ndi kuyenda mu mgwirizano wa chiuno. Komabe, monga masewera ena aliwonse, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera mphamvu kuti musavulale. Ndibwinonso kufunsira upangiri kwa katswiri wophunzitsa kapena physiotherapist kuti awonetsetse kuti ntchitoyo ikuchitika moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Flexion ndi Extension Hip Stretch?
- Pigeon Pose: Yoga iyi ndi njira yabwino yosinthira m'chiuno ndi kutambasula komwe mumayika mwendo umodzi patsogolo panu wopindika molunjika, ndikukulitsa mwendo wina kumbuyo kwanu.
- Kutambasula kwa Gulugufe: Izi zimachitika mwa kukhala pansi, kubweretsa mapazi anu pamodzi, ndikukankhira mawondo anu pansi kuti mutambasule chiuno.
- Kutambasula kwa Lunge: Kusinthaku kumaphatikizapo kuponda phazi limodzi kupita kumalo olowera, kusunga bondo lanu pamwamba pa bondo lanu, ndikukankhira m'chiuno kuti mutambasule.
- Supine Hip Stretch: Izi zimaphatikizapo kugona chagada, kugwada, ndikuwoloka bondo limodzi pa bondo lina, kenako ndikukokera mwendo wosapingasa pang'onopang'ono kwa inu kuti mutambasule chiuno.
Izinto zokufunda ezishisa ezivumelekile Flexion ndi Extension Hip Stretch?
- Pigeon Pose, malo otchuka a yoga, amakwaniritsa Flexion ndi Extension Hip Stretch popereka kutambasula kwakuya kwa ma flexor a m'chiuno ndi ma rotator, kuwongolera kusinthasintha ndikuchepetsa kupsinjika m'malo awa.
- Squats ndi ntchito ina yothandiza yomwe imathandizira Flexion and Extension Hip Stretch; amalimbitsa thupi la m'munsi, makamaka quadriceps, hamstrings, ndi glutes, zomwe zimathandizira mafupa a m'chiuno ndikulimbikitsanso kuyenda kwa chiuno chonse.
Amaxabiso angamahlekwane kanye Flexion ndi Extension Hip Stretch
- Kuchita masewera olimbitsa thupi a Hip Flexion Extension
- Bodyweight Hip Stretch
- Flexion Extension Hip Workout
- Zolimbitsa Thupi Zolimbitsa Thupi
- Kuchita masewera olimbitsa thupi a Hip Flexibility
- Chizoloŵezi Chotambasula M'chiuno
- Thupi Kulemera kwa Hip Flexion Extension
- Kulimbitsa Minofu ya M'chiuno
- Kupititsa patsogolo Hip Mobility
- Flexion Extension Hip Mobility Exercise