Hip - Kubedwa - Kufotokozera

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Hip - Kubedwa - Kufotokozera

The Hip - Abduction - Zochita zolimbitsa thupi ndi zolimbitsa thupi zopindulitsa zomwe zimalimbana kwambiri ndi olanda chiuno, kulimbitsa mphamvu, kusinthasintha, komanso kukhazikika m'chiuno. Ntchitoyi ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, komanso anthu omwe akuchiritsidwa kapena kukonzanso. Kuchita masewera olimbitsa thupi kungathandize kuti munthu asamayende bwino, apewe kuvulala, komanso kuti azitha kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna mayendedwe apambuyo pake.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hip - Kubedwa - Kufotokozera

• Sinthani kulemera kwa thupi lanu ku phazi lanu lakumanzere, kuonetsetsa kuti malire anu ndi okhazikika.
• Pang'onopang'ono kwezani mwendo wanu wakumanja kumbali, kuusunga mowongoka osalola thupi lanu kutsamira kumanzere.
• Gwirani malowo kwa masekondi angapo, mukumva kutambasula m'chiuno ndi ntchafu.
• Pang'onopang'ono tsitsani mwendo wanu wakumanja kubwerera kumalo oyambira ndikubwereza masewerawo ndi mwendo wanu wakumanzere.

Izinto zokwenza Hip - Kubedwa - Kufotokozera

• Mayendedwe Olamuliridwa: Mukamachita izi, onetsetsani kuti mukugwiritsa ntchito mayendedwe apang'onopang'ono komanso mowongolera. Izi zidzakuthandizani kugwirizanitsa minofu yanu moyenera ndikuchepetsa chiopsezo cha kuvulala. Pewani kugwedeza mwendo wanu kapena kugwiritsa ntchito mphamvu kuti mukweze mwendo wanu, chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuvulala kwina.
• Sungani Mchiuno Mogwirizana: Cholakwika chofala kuti mupewe ndikutembenuza chiuno kapena kutsamira mbali imodzi panthawi yochita masewera olimbitsa thupi. Yesetsani kuti chiuno chanu chikhale chogwirizana ndikuyang'ana kutsogolo. Izi zimatsimikizira kuti cholinga cha masewerawa chimakhala pa abductors m'chiuno osati minofu ina.
• Kuwonjezeka Kwapang'onopang'ono Kukaniza: Ngati mukugwiritsa ntchito magulu okana kapena zolemera, yambani ndi kukana pang'onopang'ono ndipo pang'onopang'ono.

Hip - Kubedwa - Kufotokozera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hip - Kubedwa - Kufotokozera?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hip - Abduction - Articulations. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena kusalemera konse, kuyang'ana pakuchita bwino mawonekedwe ndi njira yoyenera. Ndibwinonso kukhala ndi katswiri wolimbitsa thupi kapena physiotherapist kukutsogolerani pochita masewera olimbitsa thupi poyamba kuti muwonetsetse kuti mukuchita bwino komanso mosamala. Kuchita masewera olimbitsa thupi kumapindulitsa kulimbikitsa minofu ya m'chiuno, yomwe ndi yofunika kwambiri kuti mukhalebe olimba komanso osasunthika mukuyenda kapena kuthamanga.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hip - Kubedwa - Kufotokozera?

• Kusiyana kwina ndi Lateral Band Walk, komwe mumagwiritsa ntchito gulu lolimbana ndi akakolo anu ndikupita chammbali.
• The Side-lying Hip Abduction imachitika mutagona m'mbali mwanu ndikukweza mwendo wanu wam'mwamba ndikuwuyika mowongoka.
• The Cable Hip Abduction imaphatikizapo kugwiritsa ntchito makina a chingwe kuti apereke kukana pamene mukusuntha mwendo wanu kutali ndi thupi lanu.
• Pomaliza, Kubedwa kwa Hip Kumakhala kumachitika pamakina pamalo ochitira masewera olimbitsa thupi komwe mumakhala ndikukankhira miyendo yanu kunja motsutsana ndi kukana.

Izinto zokufunda ezishisa ezivumelekile Hip - Kubedwa - Kufotokozera?

• Mipapo yam’mbali: Mitsempha ya m’mbali imagwira ntchito mkati ndi kunja kwa ntchafu ndi minofu ya m’chiuno, imene imakhudzidwa mwachindunji ndi mayendedwe olanda m’chiuno. Zochita izi zingathandize kuonjezera kayendetsedwe kake ndi kusinthasintha mu mgwirizano wa chiuno, kuthandizira bwino ntchito yochotsa chiuno.
• Zipolopolo: Zipolopolo zimayang'ana olanda m'chiuno makamaka, gluteus medius ndi minimus. Kulimbitsa minofu imeneyi kungapangitse kuti mawu ogwidwa m'chiuno amveke bwino komanso kumapangitsa kuti chiuno chikhale chokhazikika.