Hip - Lateral Rotation

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

Ukuxhumana kwe Hip - Lateral Rotation

Kuchita masewera olimbitsa thupi kwa Hip - Lateral Rotation ndi ntchito yolimbitsa thupi yomwe imayang'ana minofu ya m'chiuno, ntchafu, ndi glutes, zomwe zimathandizira kukhazikika, kusinthasintha, ndi mphamvu zochepa za thupi. Ndi masewera olimbitsa thupi abwino kwa othamanga, ovina, okonda masewera olimbitsa thupi, ndi aliyense amene akuyang'ana kuti azitha kuyenda bwino. Pophatikiza masewera olimbitsa thupi m'chizoloŵezi chawo, anthu amatha kuchepetsa chiopsezo cha kuvulala, kupititsa patsogolo masewera awo othamanga, ndi kulimbikitsa thupi labwino ndi kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hip - Lateral Rotation

• Pindani bondo lanu lakumanja ndikuyika phazi lanu pansi, kusunga mwendo wanu wakumanzere molunjika.
• Pang'onopang'ono tembenuzani bondo lanu lakumanja lopindika kumbali, ndi cholinga chokhudza pansi ndi bondo lanu popanda kukweza phazi lanu lakumanja pansi.
• Gwirani malowa kwa masekondi angapo, mukumva kutambasula m'chiuno ndi ntchafu.
• Pang'onopang'ono bweretsani bondo lanu pakati ndikubwereza masewera olimbitsa thupi kumbali ina ndi mwendo wanu wakumanzere.

Izinto zokwenza Hip - Lateral Rotation

• Kaimidwe Koyenera: Onetsetsani kuti muli ndi kaimidwe koyenera mukamachita masewera olimbitsa thupi. Msana wanu ukhale wowongoka ndipo chiuno chanu chiyenera kukhala chofanana ndi mapewa anu. Pewani kupendekera thupi lanu kumbali kapena kutsamira kutsogolo kapena kumbuyo.
• Kuyenda Koyendetsedwa: Kuzungulira kuyenera kuyendetsedwa bwino komanso kosalala, osati kugwedezeka kapena kuthamanga. Izi zimathandiza kuonetsetsa kuti minofu yoyenera ikuyang'aniridwa ndikuchepetsa chiopsezo cha kuvulala.
• Pewani kuzungulira mopitirira muyeso: Kulakwitsa kofala ndiko kuzungulira kwambiri chiuno. Izi zitha kuyika zovuta zosafunikira pamgwirizano wa chiuno ndikuyambitsa kuvulala. Onetsetsani kuti mutembenuza chiuno chanu momwe zilili bwino komanso zotetezeka kwa inu.
• Kuchita Zolimbitsa Thupi: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, ayenera kuchitidwa nthawi zonse komanso mosasintha. M'kupita kwa nthawi, izi zidzatero

Hip - Lateral Rotation Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hip - Lateral Rotation?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hip - Lateral Rotation. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati ndi kotheka, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hip - Lateral Rotation?

• Kuzungulira Kwakunja kwa Hip: Kusinthaku kumaphatikizapo kuyimirira mowongoka, kukweza phazi limodzi kuchokera pansi, ndikutembenuza chiuno chanu kunja ndi mkati.
• Kuzungulira Kwakunja kwa Hip: Kusinthaku kumaphatikizapo kugona cham'mbuyo, kugwada, ndikutembenuza chiuno chanu kunja ndi mkati.
• Zochita za Clamshell: Kusiyanaku kumaphatikizapo kugona pambali panu, kugwada mawondo anu, ndi kukweza bondo lanu lakumtunda pamene mukuyendetsa mapazi anu kuti mutembenuze chiuno chanu.
• Nkhunda Pose mu Yoga: Kusiyanaku kumaphatikizapo yoga pose pomwe mumatambasula mwendo umodzi kumbuyo kwanu ndikupinda kutsogolo, ndikuzungulira chiuno cha mwendo wotambasulidwa kunja.

Izinto zokufunda ezishisa ezivumelekile Hip - Lateral Rotation?

• Mapapu: Mapapo amathandizira kuzungulira kwa mchiuno poyang'ana ma flex flex hip ndi extensors, potero kumawonjezera kusuntha ndi kusinthasintha kwa mgwirizano wa chiuno.
• Clamshells: Ma Clamshells ndi masewera olimbitsa thupi omwe amathandiza kuti chiuno chikhale chozungulira pamene chimayang'ana makamaka omwe amawombera m'chiuno ndi ozungulira kunja, minofu yomwe imakhudzidwa mwachindunji ndi kuzungulira kwa chiuno.