Gulu Logona M'chiuno Kuzungulira Kwamkati

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Gluteus Medius, Tensor Fasciae Latae

Ukuxhumana kwe Gulu Logona M'chiuno Kuzungulira Kwamkati

The Band Lying Hip Internal Rotation ndi ntchito yopindulitsa yomwe imayang'ana minofu yamkati ya ntchafu, kupititsa patsogolo kuyenda kwa chiuno ndi kukhazikika. Zochita izi ndizoyenera makamaka kwa othamanga, anthu omwe akuchira kuvulala kwa m'chiuno, ndi aliyense amene akuyang'ana kuti apititse patsogolo mphamvu zawo zam'munsi ndi kusinthasintha. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kusintha machitidwe awo pazochitika zosiyanasiyana zolimbitsa thupi, kulimbikitsa kugwirizanitsa bwino kwa thupi, ndi kuchepetsa chiopsezo cha kuvulala kwa chiuno ndi kumunsi kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Logona M'chiuno Kuzungulira Kwamkati

• Gwirizanitsani gulu lolimbana ndi phazi lanu lakumtunda, kuwonetsetsa kuti ndi lotetezeka komanso kulimbitsa kokwanira phazi lanu likapuma.
• Pang'onopang'ono tembenuzani mwendo wanu pamwamba pa chiuno, kukoka phazi lanu mmwamba motsutsana ndi kukana kwa gululo.
• Gwirani malowa kwa masekondi angapo, mukumva kutambasula m'chiuno ndi ntchafu.
• Pang'onopang'ono tsitsani phazi lanu kubwerera kumalo oyambira, kusunga kukana pa gulu, ndikubwereza kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Gulu Logona M'chiuno Kuzungulira Kwamkati

• Kuyenda Koyendetsedwa: Pamene mukuchita masewera olimbitsa thupi, kwezani mwendo wanu wapamwamba (kusunga bondo) ndikusunga mapazi anu pamodzi. Izi zikuyenera kuyambitsa kusagwirizana mu gulu. Chofunika apa ndikuchita kayendetsedwe kameneka pang'onopang'ono komanso mwadongosolo. Pewani mayendedwe othamanga kapena othamanga, chifukwa izi zingayambitse kupsinjika kwa minofu.
• Kuthamanga Kwambiri kwa Band: Gulu lotsutsa lomwe mumagwiritsa ntchito liyenera kukupatsani mphamvu zokwanira kuti muthe kutsutsa minofu yanu, koma osati kwambiri moti zimapweteka kapena zimakukakamizani kuti muwononge mawonekedwe anu. Ngati gululo ndi lolimba kwambiri, simungathe kuchita masewera olimbitsa thupi moyenera, ndipo ngati ndi lotayirira, simupeza phindu lomwe mukufuna.
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Gulu Logona M'chiuno Kuzungulira Kwamkati Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Logona M'chiuno Kuzungulira Kwamkati?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Band Lying Hip Internal Rotation. Ndi masewera olimbitsa thupi osavuta omwe amalimbana ndi minofu ya m'chiuno, makamaka ma rotator amkati. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kukana kuwala ndikuyang'ana pa mawonekedwe oyenera kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena wowongolera thupi poyambira kuti awonetsetse kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu Logona M'chiuno Kuzungulira Kwamkati?

• Band Standing Hip Internal Rotation: Mukusintha uku, mumachita masewera olimbitsa thupi mutayimirira, gululo limangiriridwa pamalo otsika a nangula ndikumangirira mozungulira bondo lanu.
• Band Lying Hip Internal Rotation ndi Ankle Weights: Kusintha kumeneku kumawonjezera kukana kuchita masewera olimbitsa thupi povala zolemera za akakolo limodzi ndi gulu lotsutsa.
• Gulu limodzi la mwendo umodzi Limasinthasintha M'chiuno: Kusinthaku kumayang'ana mwendo umodzi panthawi imodzi, zomwe zingathandize kuthana ndi kusalingana kulikonse pakati pa mbali za thupi.
• Band Liing Hip Internal Rotation ndi Mpira Wokhazikika: Mukusintha uku, mumachita masewera olimbitsa thupi mutagona pa mpira wokhazikika, zomwe zimawonjezera zovuta pakukhazikika kwanu komanso kukhazikika kwanu.

Izinto zokufunda ezishisa ezivumelekile Gulu Logona M'chiuno Kuzungulira Kwamkati?

• Kuchita masewera olimbitsa thupi a Side-lying Leg Lift ndi njira ina yothandiza, chifukwa imagwira ntchito kwa anthu olanda m'chiuno ndipo imathandizira kuti chiuno chikhale chokhazikika, chomwe chili chofunikira kwambiri popanga Band Lying Hip Internal Rotation bwino.
• Kuchita masewera olimbitsa thupi a Glute Bridge kumaphatikizapo Band Lying Hip Internal Rotation mwa kulimbikitsa glutes ndi hamstrings, zomwe zimathandizira mgwirizano wa chiuno ndikulimbikitsa kugwirizanitsa bwino ndi kuyenda panthawi yozungulira.