Gulu Lagona Mchiuno Kuzungulira Kwakunja

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

Ukuxhumana kwe Gulu Lagona Mchiuno Kuzungulira Kwakunja

Band Lying Hip External Rotation ndi masewera olimbitsa thupi omwe amapangidwira kulimbitsa minofu ya m'chiuno, makamaka ozungulira akunja, omwe amatha kupititsa patsogolo kuyenda, kuyenda bwino, ndi masewera olimbitsa thupi. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena anthu omwe akuchira chifukwa cha kuvulala kwa ntchafu kapena kumunsi kwa thupi. Anthu angafune kuchita masewera olimbitsa thupi kuti azitha kuchita bwino pamasewera omwe amafunikira chiuno champhamvu komanso chofewa, kuti thupi likhale lokhazikika, kapena kukhala ndi moyo wathanzi, wokangalika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Lagona Mchiuno Kuzungulira Kwakunja

• Sungani mapazi anu pamodzi ndikukweza bondo lapamwamba momwe mungathere popanda kusuntha m'chiuno mwanu, ndikuyambitsa kusagwirizana mu gululo.
• Imani pamwamba pakuyenda, kenaka muchepetse bondo lanu pang'onopang'ono mpaka pomwe mukuyamba.
• Onetsetsani kuti mayendedwe anu akuwongolera, kuyang'ana kuzungulira kwa chiuno chanu kuti mukweze bondo lanu.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani mbali ndikuchita masewera olimbitsa thupi ndi mwendo wina.

Izinto zokwenza Gulu Lagona Mchiuno Kuzungulira Kwakunja

• Kuyenda Koyendetsedwa: Yendani pang'onopang'ono mwendo umodzi kupita m'mbali, ndikusunga mwendo winawo. Kusunthaku kuyenera kuchokera mchiuno, osati bondo kapena bondo. Onetsetsani kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera, chifukwa kugwedezeka kungayambitse kuvulala.
• Pitirizani Kuthamanga kwa Band: Sungani gulu lotsutsa likukhazikika panthawi yonse yolimbitsa thupi. Ngati gululo likhala lodekha, zikutanthauza kuti simukusunga mawonekedwe olondola ndipo mphamvu ya masewerawa idzachepa.
• Pewani Kuchulukitsa Kwambiri: Pamene mukuchita masewera olimbitsa thupi, onetsetsani kuti musawonjeze mwendo wanu mopitirira malire ake achilengedwe chifukwa zingayambitse kupsinjika kapena kuvulaza m'chiuno.
• Engage Core: Kuti mupindule kwambiri ndi ntchitoyi,

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 omwe amayang'ana minofu ya m'chiuno, makamaka gluteus medius, yomwe nthawi zambiri imakhala yochepa kwambiri pazochitika zolimbitsa thupi. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba ndi kukana kuwala ndikuyang'ana mawonekedwe oyenera kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyambira.

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

• Kusiyana kwina ndi Standing Band Hip External Rotation, yomwe imaphatikizapo kuyimirira ndi kugwiritsa ntchito gulu lomwe limagwirizanitsidwa ndi malo okhazikika, kutembenuza chiuno chanu panja.
• Mukhozanso kuyesa Single Leg Band Hip External Rotation, komwe mumayima mwendo umodzi ndikugwiritsa ntchito gulu lotsutsa kuti mutembenuzire kunja ndi mzake.
• Clamshell Band Hip External Rotation ndi kusiyana kwina, komwe mumagona pambali panu ndi mawondo anu opindika ndi gulu lozungulira ntchafu zanu, ndiyeno mutsegule ndi kutseka miyendo yanu ngati clamshell.
• Potsirizira pake, mukhoza kupanga Supine Band Hip External Rotation, komwe mumagona chagada ndi mawondo anu opindika ndi mapazi pansi, ndikugwiritsa ntchito gulu kuti muchite kuzungulira kunja.

Izinto zokufunda ezishisa ezivumelekile Gulu Lagona Mchiuno Kuzungulira Kwakunja?

• Kubera kwa Hip Kumbali: Zochitazi zimakwaniritsa Kuzungulira Kwakunja kwa Band Liing Hip monga momwe zimagwirira ntchito pagulu lomwelo la minofu, olanda m'chiuno, koma munjira yosiyana. Izi zimathandiza kuti pakhale kulimbitsa kwambiri komanso kukhazikika kwa minofu ya m'chiuno.
• Chibulgaria Split Squats: Zochita izi zimakwaniritsa Band Liing Hip External Rotation potsutsa ma rotator akunja a chiuno mumayendedwe olemetsa komanso amphamvu. Izi zimathandiza kupititsa patsogolo osati mphamvu zokha, komanso kukhazikika ndi kugwirizana, zomwe ndizofunikira kwambiri pakuyenda bwino.