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Kubedwa Kwa M'chiuno M'mbali

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Medius
Amashwa eqhapho
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Ukuxhumana kwe Kubedwa Kwa M'chiuno M'mbali

The Side Hip Abduction ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'chiuno, kupititsa patsogolo kukhazikika, kukhazikika, komanso kutsika kwa thupi lonse. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, ndi anthu omwe akuchiritsidwa kapena akuchira kuvulala kwam'munsi. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumatha kupititsa patsogolo magwiridwe antchito anu pamasewera osiyanasiyana, zochitika zatsiku ndi tsiku, komanso kuchepetsa chiopsezo chovulala polimbikitsa thanzi la m'chiuno komanso kuyenda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubedwa Kwa M'chiuno M'mbali

  • Sungani dzanja lanu lamanzere pansi patsogolo panu kuti mukhale oyenerera, ndipo onetsetsani kuti thupi lanu likugwirizana kuyambira kumutu mpaka kumapazi.
  • Pang'onopang'ono kwezani mwendo wanu wapamwamba (mwendo wakumanzere) m'mwamba momwe mungathere, kuusunga mowongoka komanso osasuntha thupi lanu lonse.
  • Gwirani malowo kwa masekondi angapo, kenaka muchepetse mwendo wanu pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani mayendedwe awa kuti mubwereze nambala yomwe mukufuna, kenaka sinthani mbali ndikuchita masewera olimbitsa thupi ndi mwendo wanu wakumanja.

Izinto zokwenza Kubedwa Kwa M'chiuno M'mbali

  • Mayendedwe Oyendetsedwa: Pewani mayendedwe othamanga, ogwedezeka. M'malo mwake, kwezani mwendo wanu wam'mwamba pang'onopang'ono ndikuwongolera, kusunga zala zanu kutsogolo, osati mmwamba. Izi zimatsimikizira kuti mukugwiritsa ntchito minofu ya m'chiuno, osati minofu yanu ya ntchafu.
  • Sungani Kuyanjanitsa: Sungani m'chiuno mwanu molunjika pamwamba pa wina ndi mzake ndipo pewani kugudubuza thupi lanu kumbuyo kapena kutsogolo. Izi zimasungabe kuyang'ana kwa minofu yomwe ikuyang'aniridwa ndikuletsa kupsinjika pamunsi kumbuyo.
  • Osakwezera Pamwamba: Ndi malingaliro olakwika omwe anthu ambiri amaganiza kuti kukweza mwendo wanu m'mwamba kumawonjezera mphamvu ya masewerawo. Komabe, kukweza mwendo wanu kwambiri kungakupangitseni kugwiritsa ntchito minofu yanu yam'mbuyo m'malo mwa minofu ya m'chiuno. Kwezani mwendo wanu m'mwamba monga momwe mungakhalire

Kubedwa Kwa M'chiuno M'mbali Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubedwa Kwa M'chiuno M'mbali?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Hip Abduction. Zochita izi ndizosavuta ndipo sizifuna zida zapadera, zomwe zimapangitsa kuti oyamba kumene. Komabe, ndikofunikira kuti muyambe ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu ndi kupirira zikukula. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Ngati ululu uliwonse umapezeka panthawi yolimbitsa thupi, uyenera kuyimitsidwa nthawi yomweyo. Zitha kukhalanso zopindulitsa kwa oyamba kumene kuchita masewera olimbitsa thupi motsogozedwa ndi akatswiri ophunzitsidwa bwino kuti atsimikizire mawonekedwe ndi luso lolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubedwa Kwa M'chiuno M'mbali?

  • Kubera M'chiuno M'chiuno: Kusinthaku kumachitika mutagona cham'mbali pa mphasa, ndikukweza mwendo wakumtunda ndikusunga thupi lonse.
  • Seated Side Hip Abduction: Kusinthaku kumachitika mutakhala pampando kapena benchi, ndikusuntha miyendo yanu motsutsana ndi kukana.
  • Banded Side Hip Abduction: Kusiyanaku kumachitika ndi gulu lotsutsa kuzungulira ntchafu zanu kapena akakolo, ndikuwonjezera zovuta kusuntha.
  • Kudumpha Kwa M'chiuno Ndi Kulemera Kwa Ankle: Kusinthaku kumachitika pomanga zolemera za akakolo ku miyendo yanu, kukulitsa kukana ndikupangitsa kuti masewerawa akhale ovuta.

Izinto zokufunda ezishisa ezivumelekile Kubedwa Kwa M'chiuno M'mbali?

  • Milatho ya Glute: Milatho ya Glute imayang'ana kwambiri gluteus maximus komanso imagwiranso ntchito ndi olanda m'chiuno, kuwapangitsa kukhala ochita masewera olimbitsa thupi kwambiri ku Side Hip Abductions chifukwa amalimbitsa gulu lonse la gluteal ndikuwongolera kuyenda kwa chiuno.
  • Band Lateral Walks: Lateral Band Walks, monga Side Hip Abductions, amafuna kutsegulira kwa minofu ya m'chiuno, yomwe imathandiza kuti chiuno chikhale chokhazikika komanso chowongolera, chofunikira kwambiri kuti chikhale chokwanira komanso chotsatira.

Amaxabiso angamahlekwane kanye Kubedwa Kwa M'chiuno M'mbali

  • Zochita zolimbitsa thupi m'chiuno
  • Side hip abduction Workout
  • Zochita zolimbitsa chiuno
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Mbali mwendo umakweza
  • Mayendedwe olanda m'chiuno
  • Zolimbitsa thupi popanda zida
  • Kubedwa kwa ntchafu zolemera thupi
  • Kulimbitsa minofu ya m'chiuno
  • Bodyweight lateral mwendo umakwera