Hip Flexor Tambasula Kumbuyo phazi lokwezedwa

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

Ukuxhumana kwe Hip Flexor Tambasula Kumbuyo phazi lokwezedwa

The Hip Flexor Stretch Rear Foot Elevated ndi masewera olimbitsa thupi omwe amapangidwa kuti awonjezere kusinthasintha ndi mphamvu mu minofu ya hip flexor, yomwe ingathandize kusintha kaimidwe, kuchepetsa kupweteka kwa msana, ndi kupititsa patsogolo masewera olimbitsa thupi. Kutambasula uku kumakhala kopindulitsa makamaka kwa anthu omwe amathera nthawi yayitali atakhala kapena othamanga omwe akuchita nawo masewera othamanga ndi kudumpha. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kusuntha, kuteteza kuvulala, ndi kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hip Flexor Tambasula Kumbuyo phazi lokwezedwa

• Imani moyang'ana kutali ndi benchi, kenaka fikirani kumbuyo ndikuyika pamwamba pa phazi lanu lakumanja pa benchi ndi zala zanu zolozera kumbuyo.
• Sungani phazi lanu lakumanzere pansi, patsogolo pang'ono pa thupi lanu, ndipo pindani bondo lakumanzere kuti muchepetse thupi lanu pansi, ndikusunga msana wanu molunjika ndi wowongoka.
• Gwirani izi kwa masekondi 20-30, mukumva kutambasula kutsogolo kwa ntchafu yanu yakumanja ndi ntchafu.
• Pang'onopang'ono nyamuka kubwerera kumalo oyambira, sinthani miyendo ndikubwereza masewero olimbitsa thupi mbali inayo.

Izinto zokwenza Hip Flexor Tambasula Kumbuyo phazi lokwezedwa

• Gwirani Ntchito Yanu: Ndikofunikira kuti muzichita nawo gawo lanu panthawi yonse yolimbitsa thupi kuti mukhale okhazikika komanso okhazikika. Izi zidzakuthandizaninso kuteteza msana wanu ku zovuta.
• Khalani ndi Makhalidwe Oyenera: Sungani chifuwa chanu ndi msana wanu molunjika. Pewani kutsamira kutsogolo kapena kuzungulira msana wanu, chifukwa izi zingayambitse kuvulaza ndi kuchepetsa mphamvu ya kutambasula.
• Kutambasula Pang'onopang'ono: Osathamangira kutambasula kapena kukakamiza thupi lanu pamalo omwe silinakonzekere. Khalani omasuka mu kutambasula pang'onopang'ono, kusunga ulamuliro nthawi zonse. Mvetserani zanu

Hip Flexor Tambasula Kumbuyo phazi lokwezedwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hip Flexor Tambasula Kumbuyo phazi lokwezedwa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Hip Flexor Rear Rear Foot Elevated. Komabe, ayenera kuyamba ndi kukwera kotsika ndikuwonjezeka pang'onopang'ono pamene kusinthasintha kwawo ndi mphamvu zawo zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kuti tiyambe motsogozedwa ndi akatswiri ophunzitsidwa bwino.

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

• Kuyimirira kwa Hip Flexor Stretch ndikusintha kwina komwe mumayima mowongoka, kwezani phazi limodzi pansi ndikubweretsa bondo lanu m'chifuwa chanu, kenako kokerani bondo lanu moyandikira pang'ono.
• The Seated Hip Flexor Stretch ndi kusiyana komwe mumakhala pamphepete mwa mpando, tambani mwendo umodzi patsogolo panu ndikusunga phazi lina pansi.
• Lunge Hip Flexor Stretch ndikusintha komwe mumapanga phazi ndi bondo lakumbuyo pansi ndi phazi lakutsogolo pansi, ndikutsamira kutsogolo kuti mutambasule chiuno.
• Kutambasula kwa Gulugufe wa Hip Flexor ndikosiyana kwina komwe mumakhala pansi, kubweretsa mapazi anu palimodzi, gwirani mapazi anu kapena akakolo,

Izinto zokufunda ezishisa ezivumelekile Hip Flexor Tambasula Kumbuyo phazi lokwezedwa?

• Squats: Squats imathandizira phazi lakumbuyo la Hip Flexor lomwe limakwezedwa pogwiritsa ntchito glutes, quads, ndi hamstrings, zomwe zimathandizira mwachindunji kusinthasintha kwa m'chiuno ndipo zingathandize kupititsa patsogolo mphamvu zochepetsera thupi komanso kukhazikika.
• Glute Bridges : Zochita izi zimayang'ana glutes ndi hamstrings, zomwe zimapereka kutsutsana ndi chiuno chotambasula cha flexor polimbitsa chingwe cham'mbuyo, chomwe chingathandize kupititsa patsogolo kaimidwe ndi kuchepetsa chiopsezo cha zovuta za hip flexor.