Gluteus minimus
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Ukuxhumana kwe Gluteus minimus
Zochita za Gluteus Minimus ndizochita zolimbitsa thupi zomwe zimalimbitsa zing'onozing'ono za minofu itatu ya glute, kumapangitsa kuti thupi likhale lolimba komanso lokhazikika. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, ndi anthu omwe akufuna kulimbitsa thupi lawo lakumunsi kapena kuyenda bwino. Kuchita masewera olimbitsa thupi kungathandize kupewa kuvulala, kupititsa patsogolo masewera olimbitsa thupi, ndikujambula kumbuyo kwa toned ndi kolimba.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Gluteus minimus
- Yambani ndikugona chammbali pa mphasa ndi miyendo yanu itaunjika pamwamba pa mzake ndipo mutu wanu ukhale pa mkono wanu.
- Phimbani mawondo anu ku ngodya ya madigiri 90, kusunga mapazi anu pamodzi.
- Pang'onopang'ono kwezani bondo lanu lapamwamba momwe mungathere popanda kusuntha m'chiuno mwanu kapena kukweza bondo lanu pansi. Uku ndiye kutsegula kwa clamshell.
- Imani pamwamba pa kayendetsedwe kake, kenaka tsitsani pang'onopang'ono bondo lanu kuti mukumane ndi bondo lina.
- Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani mbali kuti mugwire mwendo wina.
Izinto zokwenza Gluteus minimus
- **Gwiritsani Ntchito Fomu Yoyenera**: Kuchita bwino kwa masewera olimbitsa thupi kumadalira kwambiri mawonekedwe olondola. Pazochita zolimbitsa thupi zomwe zimayang'ana Gluteus minimus, monga kukweza mwendo wakumbali, onetsetsani kuti thupi lanu likugwirizana bwino. M'chiuno mwako uyenera kukhazikika, chiuno chako chikwezedwe pansi, ndi mutu wanu molingana ndi msana wanu. Pewani kugudubuza thupi lanu kutsogolo kapena kumbuyo.
- **Yendetsani Mayendedwe Anu**: Mukamachita masewera olimbitsa thupi, ndizofala kugwiritsa ntchito mphamvu m'malo mwa minofu yanu. Uku ndikulakwitsa komwe kungayambitse kuvulala komanso kulimbitsa thupi kocheperako. Kwa Gluteus minimus, wongolerani mayendedwe anu makamaka mukatsitsa mwendo wanu pansi
Gluteus minimus Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Gluteus minimus?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana gluteus minimus. Komabe, ndikofunikira kuyamba ndi masewera olimbitsa thupi osavuta ndikuwonjezera pang'onopang'ono kuti musavulale. Zochita zolimbitsa thupi zongoyamba kumene zimaphatikizira ma clamshell, kukweza miyendo yam'mbali, ndi milatho ya glute. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatetezeka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Gluteus minimus?
- Gluteus Minimus Posterior Fibers ndi kusiyana kwina komwe kumayambitsa kuzungulira kwakunja kwa chiuno.
- The Superior Gluteus Minimus ndi yosiyana yomwe imathandiza kuchotsa chiuno ndi kukhazikika panthawi yosuntha.
- The Inferior Gluteus Minimus ndi kusiyana komwe kumathandizira kulanda komanso kutulutsa chiuno.
- Deep Gluteus Minimus ndi mtundu winanso womwe umathandizira kukhalabe bwino muyimirira ndikuyenda.
Izinto zokufunda ezishisa ezivumelekile Gluteus minimus?
- Ma squats ndi masewera ena okhudzana ndi gluteus minimus chifukwa amagwira ntchito m'munsi mwa thupi lonse, kulimbikitsa gluteus maximus ndi hamstrings komanso, zomwe zimathandiza kuti chiuno chikhale chokhazikika komanso kuyenda.
- Kubera m'chiuno m'mbali kumangoyang'ana makamaka gluteus minimus mwa kupatula minofu iyi, yomwe imathandiza kupititsa patsogolo mphamvu zake ndi kupirira, kupititsa patsogolo ntchito yake mu kukhazikika kwa chiuno ndi kuyenda.
Amaxabiso angamahlekwane kanye Gluteus minimus
- Zochita zolimbitsa thupi m'chiuno
- Gluteus minimus masewera olimbitsa thupi
- Kulimbitsa minofu ya m'chiuno
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Maphunziro a Gluteus minimus bodyweight
- Kulimbitsa Gluteus minimus
- Zochita zolimbitsa thupi zoloza m'chiuno
- Zolimbitsa thupi za minofu ya m'chiuno
- Zochita zolimbitsa thupi za Gluteus minimus
- Zolimbitsa thupi zolimbitsa thupi za Gluteus minimus.