Gulu Lagona Mchiuno Kuzungulira Kwakunja

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Deep Hip External Rotators

Ukuxhumana kwe Gulu Lagona Mchiuno Kuzungulira Kwakunja

Band Lying Hip External Rotation ndi masewera olimbitsa thupi omwe amapangidwira kulimbitsa minofu ya m'chiuno, makamaka gluteus medius, yomwe imathandizira kwambiri kukhazikika kwa chiuno ndi chiuno. Zochita izi ndi zoyenera kwa othamanga, anthu omwe akuchira kuvulala kokhudzana ndi chiuno, kapena aliyense amene akufuna kukonza mphamvu zawo zam'munsi ndi kukhazikika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti muzichita masewera olimbitsa thupi, kuchepetsa chiopsezo cha kuvulala, komanso kuyenda bwino komanso kuyenda bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Lagona Mchiuno Kuzungulira Kwakunja

• Lumikizani bandi yolimbana ndi akakolo anu, kuwonetsetsa kuti ndiyolimba mokwanira kuti ikukanizeni koma osati yolimba kwambiri kotero kuti imakulepheretsani kuyenda.
• Phimbani mawondo anu ndikuyika mapazi anu pansi, motalikirana ndi chiuno.
• Kusunga mapazi anu pamodzi, pang'onopang'ono mutembenuzire mawondo anu kunja motsutsana ndi kukana kwa gululo.
• Pang'onopang'ono bweretsani mawondo anu pamodzi kumalo oyambira, kusunga kusagwirizana mu gululo. Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Gulu Lagona Mchiuno Kuzungulira Kwakunja

• Mayendedwe Olamuliridwa: Mukamachita masewera olimbitsa thupi, onetsetsani kuti mwasiya mawondo anu pang'onopang'ono komanso mowongolera. Pewani mayendedwe ofulumira, ogwedezeka omwe amatha kusokoneza kapena kuvulaza minofu yanu. Komanso, onetsetsani kuti mukusunga chisokonezo mu bandi nthawi yonse yochita masewera olimbitsa thupi.
• Sungani Bwino Lanu Lapansi: Cholakwika chimodzi chofala ndikugwetsa kumbuyo kuchokera pansi. Izi zingayambitse kupweteka kwa msana kapena kuvulala. Kuti mupewe izi, onetsetsani kuti msana wanu umakhalabe pansi panthawi yonseyi. Phatikizani maziko anu kuti muthandizire kusunga izi.
• Sungani Kuyanjanitsa kwa Hip: Cholakwika china chofala ndikulola m'chiuno kupendekera kapena kuzungulira panthawi yochita masewera olimbitsa thupi. Izi zikhoza kuchepetsa mphamvu ya masewera olimbitsa thupi komanso kuvulaza. Kupewa

Gulu Lagona Mchiuno Kuzungulira Kwakunja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Lagona Mchiuno Kuzungulira Kwakunja?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Lying Hip External Rotation. Ndi masewera olimbitsa thupi ochepa omwe amalimbana ndi chiuno, chiuno, ndi ntchafu. Komabe, ndikofunikira kuti muyambe ndi bandi yokana kuwala ndikuwonjezera kukana pang'onopang'ono pamene mphamvu ndi kusinthasintha zikukula. Monga momwe zimakhalira ndi masewera olimbitsa thupi, mawonekedwe oyenera ndi luso ndizofunikira kuti tipewe kuvulala. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu Lagona Mchiuno Kuzungulira Kwakunja?

• Band Seated Hip External Rotation: Mumtunduwu, mumachita masewera olimbitsa thupi mutakhala pa benchi kapena pampando, gululo likukulungidwa m'mawondo anu.
• Kuzungulira Kwakunja kwa Band Hip ndi Squat: Pakusintha uku, mumachita squat pambuyo pa kuzungulira kulikonse kwa ntchafu, ndikusunga kusamvana kwa gululi panthawi yonseyi.
• Kuzungulira Kwakunja kwa Mchiuno Wamlendo Umodzi: Mtunduwu umaphatikizapo kuyimirira mwendo umodzi uku akuzungulira mchiuno ndi mzake, zomwe zingathandize kuwongolera bwino komanso kukhazikika.
• Kuzungulira Kwakunja kwa Band Hip ndi Lateral Walk: Kusinthaku kumaphatikiza kuzungulira kwakunja kwa ntchafu ndi kuyenda kotsatira, komwe kungathandize kupanga magulu ambiri a minofu ndikuwonjezera mphamvu yonse yolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Gulu Lagona Mchiuno Kuzungulira Kwakunja?

• Kukweza Miyendo Yam'mbali: Izi zimagwira ntchito pa minofu ya abductor ya m'chiuno, yomwe imagwira ntchito panthawi yozungulira kunja, motero kumapangitsanso mphamvu zonse ndi kukhazikika kwa mgwirizano wa chiuno, phindu lalikulu la Band Lying Hip External Rotation.
• Glute Bridges: Zochita izi zimalimbitsa gluteus maximus, yomwe ndi minofu yofunikira yowonjezera chiuno ndi kuzungulira kwakunja, potero kumathandizira kutsegulira kwa minofu ndi kayendedwe ka kayendedwe ka Band Lying Hip External Rotation.