Gulu Logona M'chiuno Kuzungulira Kwamkati

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma

Ukuxhumana kwe Gulu Logona M'chiuno Kuzungulira Kwamkati

The Band Lying Hip Internal Rotation ndi masewera olimbitsa thupi omwe amapangidwa kuti apititse patsogolo kuyenda kwa chiuno, kusinthasintha, ndi mphamvu, makamaka mu minofu yozungulira mkati. Ndizopindulitsa kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kuwonjezera mphamvu zawo zapansi kapena kuchira kuvulala kokhudzana ndi chiuno. Kuchita masewera olimbitsa thupi kungathandize kupititsa patsogolo masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku, kupewa kuvulala, komanso kulimbikitsa thanzi labwino la chiuno.

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

• Gwirizanitsani bwino bandi yolimbana ndi chinthu cholimba chomwe chili pafupi ndi mapazi anu, kenaka mutembenuzire mbali ina ya gululo mozungulira bondo lanu lakumanja.
• Phimbani mawondo anu ndikuyika mapazi anu pansi, m'lifupi-m'lifupi mwake, kusunga phazi lanu lakumanja ku gululo.
• Pang'onopang'ono tembenuzani bondo lanu lakumanja panja, kukoka motsutsana ndi kukana kwa gululo, ndikusunga mwendo wanu wakumanzere ndi chiuno.
• Pang'onopang'ono bweretsani bondo lanu lakumanja pamalo oyambira, ndikumasula kugwedezeka kwa gululo. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku mwendo wakumanzere.

Izinto zokwenza Gulu Logona M'chiuno Kuzungulira Kwamkati

• Mayendedwe Olamuliridwa: Mukamapanga Band Ling Hip Internal Rotation, ndikofunikira kusuntha mwendo wanu pang'onopang'ono komanso mowongolera. Pewani mayendedwe othamanga kapena ofulumira, zomwe zingayambitse kupsinjika kwa minofu kapena kuvulala.
• Khalani Okhazikika Mchiuno : Cholakwika chimodzi chofala ndikutembenuza chiuno mukuchita masewera olimbitsa thupi. Chiuno chanu chiyenera kukhala chokhazikika komanso chokhazikika panthawi yonseyi, ndi mwendo wanu wokha ukuyenda. Izi zimathandiza kudzipatula ndikulunjika minofu yomwe ikufuna.
• Osatambasula Band: Cholakwika china chofala ndikutambasula gululo kwambiri. Izi zitha kupangitsa kuti gululo liduke kapena kuyambitsa kupsinjika kosayenera paminofu yanu. Gululo liyenera kutambasulidwa mokwanira kuti lipereke kukana koma osafika povuta

Gulu Logona M'chiuno Kuzungulira Kwamkati Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Logona M'chiuno Kuzungulira Kwamkati?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Lying Hip Internal Rotation. Komabe, ndikofunikira kuti muyambe ndi gulu loletsa kuwala ndikuyang'ana mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba.

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

• Band Standing Hip Internal Rotation: Kusinthaku kumachitika kuyimirira, komwe kungapangitse minofu yambiri momwe mukufunikira kuti mukhalebe bwino.
• Band Supine Hip Internal Rotation: M'bukuli, mumagona chagada mawondo anu ndi mapazi ali pansi, kupereka mbali yosiyana ya masewerawo.
• Band Lying Hip Internal Rotation ndi Ankle Weights: Kuonjezera zolemera za akakolo kungapangitse kukana ndikupangitsa kuti masewerawa akhale ovuta.
• Band Liing Hip Internal Rotation ndi Mpira Wokhazikika: Mukusintha uku, mumapumira mapazi anu pa mpira wokhazikika panthawi yochita masewera olimbitsa thupi, zomwe zingakuvutitseni kukhazikika kwanu komanso kukhazikika kwapakati.

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

• Kuchita masewera olimbitsa thupi a Seated Hip Internal Rotation ndi kayendedwe kena kogwirizana komwe kumayang'ananso zozungulira mkati mwa chiuno, kupititsa patsogolo kusinthasintha ndi mphamvu m'derali lomwe limagwiritsidwa ntchito panthawi ya Band Lying Hip Internal Rotation.
• Pomaliza, masewera olimbitsa thupi a Hip Bridge amatha kukhala othandiza chifukwa amalimbitsa ma glutes ndi hamstrings, omwe ndi ofunikira kwambiri kuti azitha kuzungulira mkati mwa chiuno, motero kumathandizira kukhazikika kwa chiuno chonse komanso kuyenda.