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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 opindulitsa omwe amalimbana ndi olanda m'chiuno, makamaka gluteus medius, omwe amathandizira kukonza bwino, kukhazikika, komanso kutsika kwamphamvu kwa thupi lonse. Ndi yabwino kwa othamanga, okalamba omwe akufuna kuyenda bwino, kapena aliyense amene akufuna kulimbitsa thupi lawo locheperako. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kupewa kuvulala m'chiuno ndi mawondo, kupititsa patsogolo masewera olimbitsa thupi, komanso kuthandizira pazochitika za tsiku ndi tsiku monga kuyenda kapena kukwera masitepe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubedwa Kwa Hip Kuyimirira

  • Sinthani kulemera kwanu pa phazi lanu lakumanzere, kusunga pakati panu ndi nsana wanu molunjika.
  • Pang'onopang'ono kwezani mwendo wanu wakumanja kumbali, kusunga zala zanu kutsogolo ndikusalola thupi lanu kupendekera kumbali.
  • Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti ntchafu yanu, ntchafu ndi bondo zikugwirizana ndikufanana pansi.
  • Pang'onopang'ono tsitsani phazi lanu lakumanja kubwerera kumalo oyambira ndikubwereza ndondomekoyi ndi mwendo wanu wakumanzere.

Izinto zokwenza Kubedwa Kwa Hip Kuyimirira

  • Yesetsani Kuyenda Kwanu: Pewani kugwedeza mwendo wanu kapena kugwiritsa ntchito mphamvu kuti muunyamule. M'malo mwake, yang'anani kugwiritsa ntchito minofu ya m'chiuno kuti muyende. Izi zidzakuthandizani kuonetsetsa kuti mukulunjika minofu yoyenera osati kuyika zovuta zosafunikira pamalumikizidwe anu.
  • Sungani Phazi Lanu Patsogolo: Cholakwika china chofala ndikutembenuzira phazi panja pakukweza. Yesetsani kuloza phazi lanu kutsogolo. Izi zidzathandiza kugwirizanitsa minofu yolondola ndikupewa kupsinjika kwa mchiuno.
  • Gwiritsani Ntchito Thandizo: Makamaka kwa oyamba kumene, kugwiritsa ntchito khoma kapena mpando wothandizira kungakhale kothandiza kwambiri. Zimathandiza kusunga bwino ndikukulolani kuti muzingoyang'ana pa kayendetsedwe ka chiuno chanu.
  • Don

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 angathandize kulimbikitsa minofu ya m'chiuno ndi ntchafu. Nawa masitepe: 1. Imirirani molunjika ndikugwira khoma kapena mpando kuti muthandizire ngati kuli kofunikira. 2. Kwezani pang'onopang'ono mwendo umodzi kumbali, kusunga msana wanu ndi miyendo yonse yowongoka. Osatsamira mbali ina. 3. Gwirani malowa kwa masekondi angapo, kenaka muchepetse mwendo wanu pang'onopang'ono kubwerera kumalo oyambira. 4. Bwerezani zolimbitsa thupi ndi mwendo wina. Kumbukirani kuyamba ndi kubwereza kangapo komwe kumakhala kosavuta kwa inu, ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Nthawi zonse funsani katswiri wolimbitsa thupi ngati simukutsimikiza za mawonekedwe oyenera kapena muli ndi nkhawa zilizonse zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubedwa Kwa Hip Kuyimirira?

  • Lateral Band Walk: Mukusintha uku, mumagwiritsa ntchito gulu lolimbana ndi akakolo kapena mawondo ndikuyenda cham'mbali kuti mugwire minofu ya m'chiuno.
  • Kubedwa Kwa Hip: Kusinthaku kumachitika pamakina pamalo ochitira masewera olimbitsa thupi, pomwe mumakhala ndikusuntha miyendo yanu kutali ndi wina ndi mnzake kuti musakane.
  • Kubera M'chiuno Pang'onopang'ono: Mwakusiyana uku, mumagona cham'mbali ndikukweza mwendo wanu wam'mwamba, ndikusunga mwendo winawo pansi.
  • Supine Hip Abduction: Kusiyanasiyana kumeneku kumachitika mutagona kumbuyo kwanu, komwe mumayala miyendo yanu motsutsana ndi kukana ndikubweretsanso pamodzi.

Izinto zokufunda ezishisa ezivumelekile Kubedwa Kwa Hip Kuyimirira?

  • Mapapo ndi ntchito ina yabwino yowonjezerapo chifukwa amagwira ntchito m'magulu a minofu omwewo monga Standing Hip Abductions, makamaka ma glutes ndi ma flexor a chiuno, komanso amathandizira bwino komanso kugwirizana.
  • Ma Clamshell amathanso kuthandizira Standing Hip Abductions pomwe amayang'ana kwambiri kulimbikitsa olanda m'chiuno ndi gluteus medius, omwe ndi ofunikira kuti chiuno chikhale chokhazikika pakasuntha.

Amaxabiso angamahlekwane kanye Kubedwa Kwa Hip Kuyimirira

  • Zolimbitsa thupi zolanda m'chiuno
  • Kulimbitsa thupi kobera m'chiuno
  • Zochita zolimbitsa thupi m'chiuno
  • Zochita zolimbitsa thupi zoyimirira
  • Kuchita masewera olimbitsa thupi kunyumba
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kubedwa kwa ntchafu zolemera thupi
  • Zochita zopanda zida zolanda m'chiuno
  • Kuchita masewera olimbitsa thupi kuti mukhale ndi mphamvu m'chiuno komanso kusinthasintha
  • Kubedwa m'chiuno molemera thupi chifukwa cha kamvekedwe ka minofu