Hip Flexor Tambasula Kumbuyo phazi lokwezedwa

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

Ukuxhumana kwe Hip Flexor Tambasula Kumbuyo phazi lokwezedwa

Kutambasula kwa Hip Flexor ndi Kumbuyo kwa Phazi Kumakwezedwa ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma flex hip, kuwongolera kusinthasintha komanso kuchepetsa kupsinjika m'munsi mwa thupi. Kuchita masewera olimbitsa thupi ndi abwino kwa othamanga, ogwira ntchito muofesi, kapena aliyense amene akukumana ndi zomangika m'chiuno kapena m'munsi, zomwe zimachitika chifukwa chokhala nthawi yayitali kapena kuchita masewera olimbitsa thupi kwambiri. Pophatikiza kutambasula uku m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo kuyenda kwawo, kuchepetsa chiwopsezo cha kuvulala, ndikusintha machitidwe a thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hip Flexor Tambasula Kumbuyo phazi lokwezedwa

• Imani kutsogolo kwa malo okwera, kuyang'ana kutali ndi izo, ndipo ikani pamwamba pa phazi limodzi kumbuyo kwanu, kusunga phazi lanu lina pansi.
• Pang'onopang'ono pindani bondo lanu lakutsogolo ndikutsitsa thupi lanu pansi, kusunga chiuno chanu chowongoka ndi bondo lanu lakumbuyo mowongoka.
• Gwirani kutambasula uku kwa masekondi pafupifupi 30, mukumva kutambasula kutsogolo kwa ntchafu ndi ntchafu yanu.
• Mosamala nyamukani kubwerera kumalo oyambira ndikubwereza kutambasula ndi mwendo wina.

Izinto zokwenza Hip Flexor Tambasula Kumbuyo phazi lokwezedwa

• Pitirizani Kusamala: Ndikofunikira kuti musamachite masewera olimbitsa thupi kuti musavulale. Ngati mukuvutika kusanja, yesani kuyang'ana pa malo okhazikika kutsogolo kwanu kapena gwiritsani ntchito khoma kapena mtengo kuti muthandizire.
• Kuyanjanitsa Kolondola: Onetsetsani kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu, osati kukankhira kutali kwambiri. Bondo lanu lakumbuyo liyenera kuloza pansi. Pewani kulola bondo lanu lakutsogolo kupitilira zala zanu, chifukwa izi zitha kuyika kupsinjika kosafunikira pamabondo anu.
• Engage Core: Phatikizani minofu yanu yayikulu nthawi yonseyi kuti mukhale bata ndikuwonjezera mphamvu ya kutambasula. Izi zidzakuthandizaninso kuteteza msana wanu ku

Hip Flexor Tambasula Kumbuyo phazi lokwezedwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hip Flexor Tambasula Kumbuyo phazi lokwezedwa?

Inde, oyamba kumene atha kuchita Hip Flexor Stretch ndi Rear Foot Elevated exercise, koma ayenera kuyamba ndi kukwera kochepa ndikuwonjezeka pang'onopang'ono pamene kusinthasintha kwawo kukukula. Chinsinsi ndicho kukhala ndi mawonekedwe oyenera komanso osakankhira mwamphamvu kuti musavulale. Nthawi zonse tikulimbikitsidwa kukhala ndi mphunzitsi kapena katswiri wowongolera powonetsetsa kuti ntchitoyo ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hip Flexor Tambasula Kumbuyo phazi lokwezedwa?

• The Standing Hip Flexor Stretch ndi kusiyana kwina komwe mumayima ndikukweza phazi limodzi pamalo okwera kumbuyo kwanu, ndikutsamira kutsogolo kuti mutambasule chiuno.
• Kutambasula kwa Gulugufe wa Hip Flexor ndikosiyana komwe kumapangitsa kuti miyendo yanu ikhale pamodzi, ndikukankhira mawondo anu pansi kuti mutambasule chiuno.
• Kutambasula kwa Pigeon Pose Hip Flexor ndikosiyana kolimbikitsidwa ndi yoga komwe mumabweretsa phazi limodzi kutsogolo ndikukulitsa mwendo wina kumbuyo kwanu, kutsamira kutsogolo kuti mutambasule chiuno.
• Kutambasula kwa Supine Hip Flexor ndikosiyana kogona komwe mumakokera bondo limodzi pachifuwa chanu, ndikusunga mwendo wina pansi kuti mutambasule chiuno.

Izinto zokufunda ezishisa ezivumelekile Hip Flexor Tambasula Kumbuyo phazi lokwezedwa?

• Kutambasula kwa Quadriceps ndi ntchito ina yowonjezerapo yomwe imathandizira kutalikitsa kutsogolo kwa ntchafu, kuchepetsa kugwedezeka kwa chiuno ndi kupititsa patsogolo chiuno chonse.
• Kutambasula kwa minofu ya Psoas kumawonjezeranso phazi la Hip Flexor Kumbuyo lomwe limakwezedwa ndi kulunjika mwachindunji minofu ya psoas, imodzi mwazitsulo zazikulu za chiuno, kupititsa patsogolo kutambasula ndi kulimbikitsa kusinthasintha.