Gulu Lagona Molunjika Mwendo Kwezani

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Gulu Lagona Molunjika Mwendo Kwezani

The Band Liing Straight Leg Up ndi masewera olimbitsa thupi omwe amayang'ana kwambiri mchiuno ndi minofu ya m'mimba, zomwe zimathandiza kupititsa patsogolo mphamvu ndi kukhazikika kwapakati. Zochita izi ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi luso la munthu. Anthu angafune kuchita izi kuti awonjezere mphamvu zawo, kuwongolera bwino, ndikuthandizira kupewa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Lagona Molunjika Mwendo Kwezani

• Sungani manja anu pambali panu, manja anu akuyang'ana pansi kuti muthandizidwe, ndipo miyendo yanu ikhale yolunjika patsogolo panu.
• Kwezani miyendo yanu pang'onopang'ono kuchokera pansi ndikuyiyika mowongoka, kukokera motsutsana ndi kukana kwa gululo mpaka itakhala pamtunda wa digirii 90 kuchokera mthupi lanu.
• Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse miyendo yanu pang'onopang'ono kubwerera kumalo oyambira, kukana kukoka kwa gululo.
• Bweretsani kubwereza uku kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti pakati panu zisagwire ntchito ndipo msana wanu ukhale wophwanyika pansi panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Gulu Lagona Molunjika Mwendo Kwezani

• **Kuyika Moyenera**: Yambani ndikugona chafufumimba ndi miyendo yanu molunjika. Tetezani gululo kuzungulira akakolo anu. Manja anu ayenera kukhala pambali panu, manja anu pansi. Udindowu udzatsimikizira bata ndikukuthandizani kupewa zovuta zilizonse zosafunikira pamsana wanu.
• **Kuyenda Pang'onopang'ono komanso Kokhazikika**: Pewani chiyeso chothamangira kuchita masewera olimbitsa thupi. Kwezani mwendo umodzi molunjika pamwamba pa denga pomwe mwendo winawo ukungokhalira pansi. Kuyenda kuyenera kukhala pang'onopang'ono komanso kuyendetsedwa, kuyang'ana pa ubwino wa kayendetsedwe kake osati kuchuluka kwake.
• **Gwiritsani Ntchito Pakatikati Mwanu**: Zochita izi sizimangokhudza miyendo yanu. Ndi njira yabwino kwambiri yolumikizirana ndi core yanu. Pamene mukukweza mwendo wanu, onetsetsani

Gulu Lagona Molunjika Mwendo Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Lagona Molunjika Mwendo Kwezani?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Band Liing Straight Leg. Ndi masewera osavuta omwe amalimbana ndi minofu yapansi pamimba. Komabe, ndikofunikira kuti muyambe ndi gulu lokana lamphamvu yoyenera ndikuwonjezera kukana pang'onopang'ono pamene mphamvu zanu zikukula. Ndikofunikiranso kukhalabe ndi mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, ganizirani kupeza chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu Lagona Molunjika Mwendo Kwezani?

• Gulu Logona Mwendo Umodzi Kwezerani: M'malo mokweza miyendo yonse nthawi imodzi, bukuli limayang'ana mwendo umodzi nthawi imodzi, kukulitsa kulimba kwa masewera olimbitsa thupi pa mwendo uliwonse.
• Band Kugona Myendo Wowongoka Kwezani ndi Kugwedeza kwa Hip: Mukakweza miyendo yanu molunjika, yonjezerani ntchafu yanu kuti mugwirizane ndi glutes ndi abs otsika bwino.
• Band Kugona Molunjika Mwendo Kwezani ndi Zolemera za Ankle: Kuonjezera zolemera za akakolo kumawonjezera zovuta komanso kukana kwa masewera olimbitsa thupi, kupangitsa kuti minofu yanu igwire ntchito molimbika.
• Gulu Logona Myendo Wowongoka Kwezani ndi Kupotokola: Mukusintha uku, mumawonjezera kupotokola pamwamba pa mayendedwe kuti mugwire minofu yanu ya oblique, kupititsa patsogolo kulimbitsa thupi kwapakati.

Izinto zokufunda ezishisa ezivumelekile Gulu Lagona Molunjika Mwendo Kwezani?

• The Plank: The Plank imathandizira Gulu Logona Molunjika Leg Kwezani pogwira ntchito minofu yapakatikati mwa njira yokhazikika komanso ya isometric, yomwe imathandiza kupititsa patsogolo mphamvu zonse zapakati ndi kupirira, zofunika kuti ntchito yolimbitsa mwendo igwire bwino.
• Mlatho wa Glute: Zochita izi zimakwaniritsa Band Kugona Molunjika Leg Kukweza pamene imayang'ana glutes ndi m'munsi kumbuyo, zomwe ndizofunikira kwambiri kuti mukhale ndi kaimidwe koyenera panthawi yokweza mwendo, komanso zimathandiza kupewa kupweteka kwa msana kapena kuvulala kulikonse.