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Kubedwa Kwa Hip Kuyimirira

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Medius, Tensor Fasciae Latae
Amashwa eqhapho
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Ukuxhumana kwe Kubedwa Kwa Hip Kuyimirira

Standing Hip Abduction ndi masewera olimbitsa thupi ochepa omwe amalimbitsa minofu ya m'chiuno, kuphatikizapo gluteus medius ndi minimus. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, omwe akuyang'ana kupititsa patsogolo kukhazikika kwa chiuno, kulimbitsa thupi lawo lochepa, komanso kupewa kuvulala kwa chiuno ndi mawondo. Pophatikiza masewerawa m'zochita zawo, anthu amathanso kuwongolera bwino, kuyenda, komanso kuchita bwino pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubedwa Kwa Hip Kuyimirira

  • Sinthani kulemera kwanu ku phazi lanu lakumanja, ndikumangirira bondo lanu lakumanja.
  • Pang'onopang'ono kwezani mwendo wanu wakumanzere kumbali, kusunga zala zanu kutsogolo ndi mwendo wanu molunjika.
  • Gwirani malowo kwa masekondi angapo, kenaka muchepetse mwendo wanu wakumanzere pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani zolimbitsa thupi kumbali inayo mwa kusuntha kulemera kwanu ku phazi lanu lakumanzere ndikukweza mwendo wanu wakumanja.

Izinto zokwenza Kubedwa Kwa Hip Kuyimirira

  • Kuyenda Koyendetsedwa: Pewani kugwedeza mwendo wanu kapena kugwiritsa ntchito mphamvu kuti muunyamule. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, kuyang'ana minofu ya m'chiuno mwako ndi kunja kwa ntchafu.
  • Sungani Zala Zanu Zolozera M'tsogolo: Kuloza zala zanu kutsogolo osati mmwamba kapena kumbali kungathandize kuti minofu ya m'chiuno ikhale yogwira mtima kwambiri.
  • Gwiritsani Ntchito Thandizo: Ngati pali vuto, gwiritsani ntchito khoma kapena mpando kuti muthandizire. Izi zidzakulolani kuti muyang'ane pa kayendetsedwe ka kayendetsedwe kake ndi kugwirizanitsa minofu m'malo moyesa kusunga bwino.
  • Osakwera Kwambiri: Kulakwitsa kofala ndikukweza mwendo kwambiri, komwe kumatha kusokoneza msana ndi m'chiuno.

Kubedwa Kwa Hip Kuyimirira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubedwa Kwa Hip Kuyimirira?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Hip Abduction. Ndi masewera osavuta omwe amayang'ana kwambiri minofu ya m'chiuno, glutes, ndi ntchafu. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavutikira, ndikuwonjezera pang'onopang'ono mphamvu ndi kupirira zikuyenda bwino. Komanso, kukhala ndi mawonekedwe oyenera ndikofunikira kuti musavulale. Ngati simukutsimikiza, nthawi zonse ndi bwino kufunsa katswiri wolimbitsa thupi kuti akuthandizeni.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubedwa Kwa Hip Kuyimirira?

  • Standing Hip Abduction with Resistance Band: Kusiyanaku kumaphatikizapo gulu lolimbana ndi akakolo kapena mawondo anu, ndikuwonjezera mphamvu ya masewerawo.
  • Kuyimilira kwa Hip ndi Kulemera kwa Ankle: Pomanga zolemera za akakolo, mutha kuwonjezera kukana kuti muzichita masewera olimbitsa thupi ovuta.
  • Kuyimilira kwa Hip Pa sitepe: Poyimirira pa sitepe kapena pa nsanja yokwezeka, mukhoza kuwonjezera kuyenda kwanu ndikuchita minofu yambiri.
  • Kubedwa kwa Hip Mothandizidwa ndi khoma: Kusiyanaku kumaphatikizapo kuyimirira pafupi ndi khoma kuti muthandizidwe, kukulolani kuti muyang'ane kwambiri pa kayendetsedwe ka m'chiuno mwanu komanso kuchepetsa kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Kubedwa Kwa Hip Kuyimirira?

  • Clamshells: Zochitazi zimagwirizananso ndi Standing Hip Abduction chifukwa imayang'ana olanda chiuno, makamaka gluteus medius ndi minimus, omwe amakhudzidwa mwachindunji ndi kayendetsedwe ka kulanda, kuthandiza kulimbikitsa mphamvu ndi bata m'dera la chiuno.
  • Mapulani Ambali: Mapulani a M'mbali ndi masewera olimbitsa thupi omwe amawathandiza kwambiri pamene amalimbitsa minofu ya oblique ndikulimbikitsanso kukhazikika kwapakati, zomwe ndizofunikira kuti mukhalebe bwino komanso mukhale oyenerera panthawi ya Standing Hip Abduction.

Amaxabiso angamahlekwane kanye Kubedwa Kwa Hip Kuyimirira

  • Bodyweight abduction chiuno
  • Zochita zolimbitsa thupi zoyimirira
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita zolimbitsa chiuno
  • Kubedwa m'chiuno popanda zida
  • Kulimbitsa thupi kunyumba kwa minofu ya m'chiuno
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwakunja kwa chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno popanda zolemera
  • Zolimbitsa thupi zolimbitsa thupi zolimbitsa mchiuno