Gulu Lokhala Mchiuno Kuzungulira Kwakunja

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

Ukuxhumana kwe Gulu Lokhala Mchiuno Kuzungulira Kwakunja

Band Seated Hip External Rotation ndi masewera olimbitsa thupi omwe amalimbitsa olanda chiuno, ma glutes, ndi ozungulira akunja, kupititsa patsogolo kuyenda kwa chiuno chonse komanso kukhazikika. Zochita izi ndi zabwino kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akukonzanso kuvulala kwa chiuno kapena kumunsi kwa thupi. Kuchita masewera olimbitsa thupi kungapangitse kuti muzichita bwino pamasewera ndi zochitika za tsiku ndi tsiku, kupewa kuvulala, komanso kulimbikitsa kulinganiza bwino kwa thupi ndi kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Lokhala Mchiuno Kuzungulira Kwakunja

• Tetezani gulu lolimbana ndi ntchafu zanu, pamwamba pa mawondo anu, kuwonetsetsa kuti ndilolimba mokwanira kuti likukanize koma osati lolimba kwambiri kotero kuti likulepheretsani kuyenda.
• Sungani mapazi anu m'chiuno-m'lifupi ndi msana wanu molunjika, kenako pang'onopang'ono musunthire mawondo anu kunja motsutsana ndi kukana kwa gululo.
• Gwirani malo akunja kwa masekondi pang'ono, kenako pang'onopang'ono mubweretse mawondo anu kumalo oyambira, ndikusunga kusagwirizana pa gululo.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukuchita bwino nthawi zonse.

Izinto zokwenza Gulu Lokhala Mchiuno Kuzungulira Kwakunja

• Khalani ndi Kaimidwe Kabwino: Ndikofunikira kuti mukhale ndi kaimidwe kolunjika komanso kowongoka panthawi yonse yolimbitsa thupi. Kutsika kapena kutsamira kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Khalani m'mphepete mwa mpando kapena benchi ndi mapazi anu pansi ndipo mawondo anu akugwada pamtunda wa madigiri 90.
• Mayendedwe Oyendetsedwa: Pewani chiyeso chochita masewera olimbitsa thupi mwachangu. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Izi zimathandiza kuonetsetsa kuti minofu ya m'chiuno ikugwira ntchito mokwanira komanso osadalira mphamvu yosuntha gululo.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kusuntha mwendo wanu kunja kwa inu

Gulu Lokhala Mchiuno Kuzungulira Kwakunja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Lokhala Mchiuno Kuzungulira Kwakunja?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Seated Hip External Rotation. Zochita izi ndizosavuta ndipo zitha kusinthidwa kukhala zolimba zosiyanasiyana pogwiritsa ntchito magulu olimba mosiyanasiyana. Ndikofunika kuti muyambe ndi gulu lopepuka ndikuwonjezera pang'onopang'ono kukana pamene mphamvu ndi kusinthasintha zikukula. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikuyang'ana pa kukhala ndi mawonekedwe oyenera kuti asavulale. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapist kuti mutsimikizire kuti masewerawa akuchitika moyenera.

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

• Ankle Weighted Seated Hip External Rotation: M'malo mogwiritsa ntchito gulu, mungagwiritse ntchito kulemera kwa bondo kuti mukanize pamene mukuchita kuzungulira kunja kwa chiuno mutakhala pansi.
• Band Liing Hip External Rotation: Kusinthaku kumaphatikizapo kugona chammbali ndi gulu lozungulira pamapazi anu ndi kuzungulira mwendo wanu wam'mwamba motsutsana ndi kukana kwa gululo.
• Band Seated Hip External Rotation ndi Kupotoza: Kusinthaku kumawonjezera kusinthasintha kwa thupi pakuchita masewera olimbitsa thupi, kumakhudza pachimake komanso m'chiuno mwanu.
• Gulu Lokhalo Limodzi Limakhala Kuzungulira Kwakunja kwa Hip: Kusinthaku kumayang'ana mwendo umodzi panthawi imodzi, ndikuwonjezera mphamvu ya masewera olimbitsa thupi pachiuno chilichonse.

Izinto zokufunda ezishisa ezivumelekile Gulu Lokhala Mchiuno Kuzungulira Kwakunja?

• Side-lying Hip Abduction: Zochita izi zimakwaniritsa gulu lomwe limakhala m'chiuno mozungulira kunja pogwiritsa ntchito olanda m'chiuno, omwe amathandizira kuzungulira kwa chiuno, motero kumathandizira kukhazikika kwa chiuno chonse ndi mphamvu.
• Glute Bridges: Pamene makamaka ikuyang'ana ma glutes, ntchitoyi imagwiranso ntchito zozungulira kunja kwa chiuno, potero zimagwirizanitsa gulu lomwe likukhala mchiuno kuzungulira kunja ndikuthandizira kupititsa patsogolo mgwirizano wa chiuno ndi kuyenda.