Gulu loyimirira mwendo wowongoka kwezani

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

Ukuxhumana kwe Gulu loyimirira mwendo wowongoka kwezani

The Band Standing Straight Leg Raise ndi masewera olimbitsa thupi omwe amalimbitsa chiuno, ma quadriceps, ndi minofu yapakati. Ndikoyenera kwa anthu pamagulu onse olimbitsa thupi, makamaka omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zapansi ndi kukhazikika. Kuchita nawo masewera olimbitsa thupi kumathandizira kukhazikika, kumathandizira kupewa kuvulala, komanso kumathandizira kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu loyimirira mwendo wowongoka kwezani

• Onetsetsani kuti mapazi anu ali motalikirana motalikirana ndi m'chiuno ndipo manja anu ali m'chiuno mwanu kuti mukhale bwino.
• Pang'onopang'ono kwezani mwendo umodzi molunjika patsogolo panu, kusunga zala zanu zoloza ndi kukanikiza pagululo.
• Gwirani malowa kwa masekondi angapo, mukumva kugundana kwa ntchafu ndi ntchafu zanu.
• Tsitsani mwendo wanu mmbuyo pang'onopang'ono, kusunga kulamulira ndi kugwedezeka pa gulu, kenaka bwerezani masewerawo ndi mwendo wina.

Izinto zokwenza Gulu loyimirira mwendo wowongoka kwezani

• Khalani ndi Kaimidwe Koyenera: Ndikofunikira kuti msana wanu ukhale wowongoka komanso pachimake pakuchita masewera olimbitsa thupi. Pewani kuzungulira mapewa anu kapena kubweza msana wanu, chifukwa izi zingayambitse kupsinjika kapena kuvulala. Kuchita masewera olimbitsa thupi kumathandizanso kuti thupi lanu lizigwira ntchito bwino.
• Lamulirani Mayendedwe Anu: Pewani chiyeso chogwiritsa ntchito mphamvu yokweza mwendo wanu m'mwamba. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Izi zidzathandiza kugwirizanitsa minofu yoyenera ndikuchepetsa chiopsezo cha kuvulala.
• Sungani mwendo Wanu Wowongoka: Ndikofunikira kuti mwendo wanu ukhale wowongoka momwe mungathere pakukweza. Kupinda bondo kumachepetsa mphamvu ya masewera olimbitsa thupi komanso kungayambitse kuvulala.
• Osachulukitsa: Ngakhale ndikofunikira kukweza

Gulu loyimirira mwendo wowongoka kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu loyimirira mwendo wowongoka kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Standing Straight Leg. Komabe, ayenera kuyamba ndi gulu lopepuka komanso kubwereza kochepa. Kuchita masewera olimbitsa thupi ndi njira yabwino yowonjezeretsa bwino, kusinthasintha, ndi mphamvu m'munsi mwa thupi, makamaka m'chiuno ndi ntchafu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati ululu uliwonse kapena kusapeza kukuchitika panthawi yochita masewera olimbitsa thupi, ziyenera kuyimitsidwa nthawi yomweyo. Zitha kukhala zopindulitsa kwa oyamba kumene kuchita izi moyang'aniridwa ndi mphunzitsi kapena katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu loyimirira mwendo wowongoka kwezani?

• Gulu Loyima Myendo Wowongoka Kwezani ndi Kukweza Mbali: M'malo mokweza mwendo wanu kutsogolo, mumaukweza kumbali, mukugwira ntchafu yakunja ndi ntchafu.
• Gulu Loyimilira Mwendo Wowongoka Kwezani ndi Kupotoza: Pamene mukukweza mwendo wanu, mumapotoza torso yanu pang'ono ku mwendo wokwezeka, ndikupangitsa minofu yanu ya oblique.
• Kuyimilira Kuyimirira Mwendo Wowongoka ndi Kukwezera Kumbuyo: Mukusintha uku, mumakweza mwendo wanu kumbuyo m'malo mopita patsogolo, ndikulunjika ku glutes ndi hamstrings.
• Gulu Loyimilira Mwendo Wowongoka Kwezani ndi Kugunda: Pamwamba pa mwendo wokweza, mumawonjezera kugunda kwazing'ono, ndikuwonjezera mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Gulu loyimirira mwendo wowongoka kwezani?

• Zochita zolimbitsa thupi za clamshell ndi gulu lotsutsa ndi chisankho china chabwino, chifukwa chimagwira minofu ya m'chiuno mosiyanasiyana, potero kumapangitsa kuti chiuno chikhale chokhazikika komanso kusinthasintha komwe kuli kofunikira kuti mwendo wowongoka ukhale wothandiza.
• Potsirizira pake, ma squats amagulu amatha kuthandizira kuyimirira kwa mwendo wowongoka polimbitsa thupi lonse lapansi, makamaka quadriceps, glutes, ndi hamstrings, zomwe zingathandize kupititsa patsogolo mphamvu ndi chipiriro chofunikira kuti mwendo wowongoka ukhale wokwera.