Hamstrings Kunama Tambasula
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Ukuxhumana kwe Hamstrings Kunama Tambasula
The Hamstrings Liing Stretch ndi ntchito yopindulitsa yomwe cholinga chake ndi kuwongolera kusinthasintha ndi kuchepetsa kupsinjika mu hamstrings, zomwe zingathandize kupewa kuvulala ndikuwongolera kuyenda konse. Ndibwino kwa aliyense, kuyambira othamanga mpaka ogwira ntchito muofesi, omwe akufuna kusunga kapena kukonza kusinthasintha kwa thupi komanso kuchepetsa kusapeza kukhala kapena kuyimirira kwa nthawi yaitali. Kuphatikizira izi m'chizoloŵezi chanu kumatha kukulitsa thanzi lanu, kukulitsa kaimidwe kabwinoko, ndikuthandizira muzochita zomwe zimafuna kutsika kwamphamvu kwathupi komanso kusinthasintha.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Hamstrings Kunama Tambasula
- Kwezani mwendo umodzi pansi kwinaku mukusunga mwendo wina pansi, ndipo gwirani kumbuyo kwa ntchafu yanu ndi manja onse awiri.
- Pang'onopang'ono wongolani bondo lanu momwe mungathere, ndikulozera phazi lanu ku denga, mpaka mutamva kutambasula pang'ono m'chiuno mwanu.
- Gwirani malowa kwa masekondi 15 mpaka 30, mutenge mpweya wozama kuti muthandize minofu yanu kumasuka ndi kutambasula.
- Tsitsani mwendo wanu pansi, pumulani kwa kamphindi, kenaka bwerezani kutambasula ndi mwendo wina.
Izinto zokwenza Hamstrings Kunama Tambasula
- Gwiritsani ntchito Lamba kapena Chopukutira: Kuti musamangirire msana kapena khosi lanu, gwiritsani ntchito lamba, thaulo, kapena bandi yotsutsa. Lembani kuzungulira phazi la mwendo wanu wokwezeka ndikukokerani pang'onopang'ono kumapeto kwa lamba kuti mwendo wanu ukhale pafupi ndi thupi lanu. Izi zimathandizira kukulitsa kutambasula popanda kuyambitsa zovuta zosafunikira.
- Sungani Kumbuyo Kwanu: Cholakwika china chofala ndikugwetsa kumbuyo kuchokera pansi. Onetsetsani kuti kumbuyo kwanu kumakhalabe kolumikizana ndi pansi nthawi yonseyi. Izi zimathandizira kudzipatula kwa hamstring ndikupewa kuvulala komwe kungachitike msana.
- Osakakamiza Kutambasula: Mfundo yofunika kwambiri yotetezera ndikusakakamiza kutambasula. Muyenera kumva kukoka mofatsa kumbuyo kwa
Hamstrings Kunama Tambasula Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Hamstrings Kunama Tambasula?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hamstrings Lying Stretch. Ndi ntchito yosavuta komanso yothandiza kuti muwonjezere kusinthasintha ndi kuchepetsa kupsinjika kwa hamstrings. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera osati kukankhira thupi lanu kupitirira mulingo wake wabwino. Ngati mukumva ululu uliwonse, siyani nthawi yomweyo. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani pochita masewera olimbitsa thupi maulendo angapo oyambirira kuti muwonetsetse kuti mukuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Hamstrings Kunama Tambasula?
- Kuyimirira Kutambasula Kwa Hamstring: Mu kusiyana kumeneku, mumayimirira ndi kugwada bondo limodzi ndikusunga mwendo winawo molunjika ndikutsamira kutsogolo, kutambasula nyundo ya mwendo wowongoka.
- Tambasulani Lamba ndi Lamba: Izi zimaphatikizapo kugona pansi ndikumangirira lamba kuzungulira phazi lanu, kenaka kuwongola mwendo wanu ndikukoka lamba kuti mutambasule nsonga.
- Wall Hamstring Stretch: Pakusiyana uku, mutha kugona chagada pafupi ndi khoma ndikuyika mwendo wanu molunjika pakhoma, ndikutambasula nyundo.
- Tambasulani Pamasitepe: Mumayima pa sitepe, chidendene chimodzi chilendewera m’mphepete ndiyeno nkuweramira m’chiuno kuti mutambasule chidendene.
Izinto zokufunda ezishisa ezivumelekile Hamstrings Kunama Tambasula?
- Zochita za ku Romanian Deadlift ndizochita zolimbitsa thupi zinanso zolimbitsa thupi zomwe zimayang'ana pa hamstrings ndi kumunsi kumbuyo, kulimbikitsa mphamvu ndi kusinthasintha m'maderawa, zomwe zingathe kupititsa patsogolo ubwino wopezeka ku Hamstrings Lying Stretch.
- The Seated Hamstring Stretch imathandiziranso Kutambasula kwa Hamstrings Liing Stretch monga kumapereka mbali yosiyana ya kutambasula, kuthandiza kuonetsetsa kuti mbali zonse za minofu ya hamstring imatambasulidwa bwino, kuwongolera kusinthasintha ndi kuchepetsa chiopsezo cha kuvulala.
Amaxabiso angamahlekwane kanye Hamstrings Kunama Tambasula
- Kunama Hamstring Stretch
- Bodyweight Hamstring Exercise
- Masewero Otambasula ntchafu
- Kuchita masewera olimbitsa thupi a Hamstring Flexibility
- Kutambasulira Njala kwa Bodyweight
- Kugona Pansi Kutambasula Hamstring
- Kuchita masewera olimbitsa thupi a Hamstring kunyumba
- Kulemera kwa Thupi Kutambasula mwendo
- Kulimbitsa Thupi ndi Hamstring
- Kupititsa patsogolo Hamstring Flexibility