Gracilis

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Gracilis

Zochita za Gracilis ndizochita zolimbitsa thupi zomwe zimalimbitsa kwambiri minofu yamkati ya ntchafu, kulimbikitsa mphamvu zonse za mwendo ndi kukhazikika. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kusintha mphamvu zawo zam'munsi ndi kusinthasintha. Kuchita masewera olimbitsa thupi kungathandize kuti masewerawa azichita bwino, kumathandizira kupewa kuvulala, komanso kumathandizira kukhala ndi chizoloŵezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gracilis

• Pang'onopang'ono sinthani kulemera kwanu ku phazi lanu lakumanja ndikukweza phazi lanu lakumanzere pansi, ndikusunga mwendo wanu wakumanzere molunjika.
• Pang'onopang'ono sunthani mwendo wanu wakumanzere kumbali momwe muli omasuka, kuonetsetsa kuti zala zanu zaloza kutsogolo ndipo mwendo wanu ukhale wowongoka.
• Gwirani malowa kwa masekondi angapo kuti mutenge minofu ya gracilis, yomwe ili mkati mwa ntchafu.
• Pang'onopang'ono bweretsani mwendo wanu pakati ndikuwutsitsa pansi, kenaka bwerezani masewerawo mbali inayo.

Izinto zokwenza Gracilis

• Mayendedwe Olamuliridwa: Pochita masewera olimbitsa thupi monga kusindikizira mwendo kapena mapapo, ndikofunikira kugwiritsa ntchito zowongolera, zapang'onopang'ono. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu kungayambitse kuvulala ndi zotsatira zochepa.
• Pewani Kuchulukitsitsa: Kungakhale kuyesa kugwiritsa ntchito zolemetsa zolemetsa kuti mufulumizitse zotsatira, koma izi zingayambitse kupsinjika ndi kuvulala. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Kumbukirani, cholinga chake ndi kumva kukokera pang'ono, osati kupweteka.
• Tambasulani: Musanayambe masewera olimbitsa thupi, onetsetsani kuti mwatero

Gracilis Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gracilis?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi akulunjika ku minofu ya gracilis, yomwe ndi imodzi mwa minofu ya mkati mwa ntchafu yanu. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kapena zolimbitsa thupi kuti musavulale. Zochita zolimbitsa thupi zongoyamba kumene zimaphatikizira mapapu am'mbali, ma sumo squats, ndi kukweza miyendo yogona. Nthawi zonse kumbukirani kutenthetsa musanayambe masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Ndibwinonso kukaonana ndi katswiri wa masewera olimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gracilis?

• Bifid Gracilis, kusiyana kosowa komwe minofu imagawanika kukhala magawo awiri osiyana, iliyonse ili ndi malo ake olowera.
• The Absent Gracilis, mkhalidwe umene minofu ikusowa kwathunthu, nthawi zambiri popanda zotsatira zowonekera pa ntchito kapena kuyenda.
• The Accessory Gracilis, kusiyana kwachilendo komwe kuli minofu yowonjezera, yaying'ono ya Gracilis yomwe ilipo pamodzi ndi yachibadwa.
• The Fused Gracilis, mkhalidwe umene minofu imasakanikirana ndi minofu ina yapafupi, nthawi zambiri Adductor Magnus kapena Sartorius.

Izinto zokufunda ezishisa ezivumelekile Gracilis?

• Kutambasula kwa Gulugufe ndi ntchito ina yabwino kwambiri yomwe imathandizira minofu ya Gracilis; mwa kukhala pansi ndi kukanikiza mapazi anu pamodzi, mukhoza kutambasula ndi kutalikitsa minofu ya Gracilis, kuwongolera kusinthasintha ndi kupewa kuvulala.
• Ma Sumo Squats amakhalanso opindulitsa kwa minofu ya Gracilis; kuima kwakukulu ndi squat yakuya yomwe imakhudzidwa ndi ntchitoyi imagwiritsa ntchito minofu yamkati ya ntchafu, kuphatikizapo Gracilis, kuthandiza kumanga mphamvu ndi kupirira.