Kugona Mchiuno Mowongoka Mwendo Kwezani

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Kugona Mchiuno Mowongoka Mwendo Kwezani

Kukweza Mchiuno Mowongoka mwendo ndi masewera olimbitsa thupi omwe amalimbitsa kwambiri chiuno ndi minofu ya m'mimba, kupititsa patsogolo kukhazikika ndi kusinthasintha. Ndiwoyenera kwa anthu amagulu onse olimbitsa thupi, kuyambira oyambirira mpaka othamanga, chifukwa amatha kusinthidwa malinga ndi mphamvu za munthu payekha komanso kusinthasintha. Anthu angafune kuphatikizira masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zawo zapakati, kupititsa patsogolo masewera awo othamanga, ndi kuchepetsa chiopsezo cha kuvulala komwe kumagwirizanitsidwa ndi zofooka za chiuno.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Mchiuno Mowongoka Mwendo Kwezani

• Kusunga mwendo wanu molunjika ndi zala zala, kwezani pang'onopang'ono mwendo umodzi pansi.
• Kwezani mwendo wanu mpaka utafika pamtunda wa digirii 90 ndi thupi lanu, kapena momwe mungathere momasuka popanda kugwada bondo lanu.
• Gwirani malowa kwa masekondi angapo musanatsike pang'onopang'ono mwendo wanu kubwerera kumalo oyambira.
• Bwerezani izi ndi mwendo wina, kusinthana pakati pa miyendo ndi chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kugona Mchiuno Mowongoka Mwendo Kwezani

• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Mukakweza mwendo wanu, chitani pang'onopang'ono komanso mowongolera, kenaka muchepetsenso m'munsi momwemo. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kupsinjika kapena kuvulala.
• Sungani mwendo Wanu Wowongoka: Cholakwika chimodzi chomwe muyenera kupewa ndikugwada pakuchita masewera olimbitsa thupi. Mwendo wanu uyenera kukhala wowongoka pamene mukuukweza ndikuutsitsanso pansi. Izi zidzatsimikizira kuti mukugwira ntchito bwino ma flexor anu a chiuno ndi minofu ina yoyenera.
• Pewani Kubwezera Msana Wanu: Cholakwika china chofala ndikugwetsa msana wanu pansi pamene mukukweza mwendo wanu. Izi zitha kuyika zovuta zosafunikira pamsana wanu ndikuchepetsa mphamvu ya masewerawo. Kupewa

Kugona Mchiuno Mowongoka Mwendo Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Mchiuno Mowongoka Mwendo Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Liing Hip Straight Leg. Ndi masewera olimbitsa thupi osavuta omwe amayang'ana kusinthasintha kwa chiuno ndi minofu yapansi pamimba. Komabe, ndikofunikira kukhalabe ndi mawonekedwe olondola ndikuyamba ndi kubwereza kangapo komwe kumakhala kosavuta kupewa kuvulala. Pamene mphamvu ndi chipiriro zikukula, chiwerengero cha kubwereza kapena kuyika chikhoza kuwonjezeka. Ngati pali kusapeza bwino kapena kupweteka panthawi yochita masewera olimbitsa thupi, tikulimbikitsidwa kuti muyime ndikuwonana ndi katswiri wolimbitsa thupi kapena wopereka chithandizo chamankhwala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Mchiuno Mowongoka Mwendo Kwezani?

• Kulemera Kwambiri M'chiuno Mowongoka Mwendo Kwezani mwendo: Izi zimaphatikizapo kunyamula dumbbell kapena mbale yolemetsa m'chiuno mwanu mukuchita masewera olimbitsa thupi kuti muwonjezere kukana.
• Kugona m'chiuno Kukweza ndi Resistance Band: Kusiyanaku kumaphatikizapo kukulunga gulu lolimbana ndi ntchafu kapena m'miyendo yanu ndikukweza m'chiuno motsutsa gululo.
• Kugona m'chiuno Kwezerani ndi Mpira Wolimbitsa Thupi: Apa, mumayika mapazi anu pa mpira wochita masewera olimbitsa thupi pamene mukukweza m'chiuno, zomwe zimafuna kusamala komanso zimagwira minofu yambiri.
• Kugona M'chiuno Kukweza Mapazi Okwezeka: Kusiyanaku kumaphatikizapo kuyika mapazi anu pa benchi kapena sitepe pamene mukukweza chiuno, zomwe zimawonjezera kusuntha ndi mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Kugona Mchiuno Mowongoka Mwendo Kwezani?

• Zochita zolimbitsa thupi za Plank zimakwaniritsa Kukweza Mchiuno Mowongoka Mchiuno mwa kulimbikitsa minofu yapakati, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe abwino komanso okhazikika panthawi yokweza mwendo.
• The Hamstring Stretch Exercise imathandizira Kukweza Mchiuno Mowongoka Kukweza mwendo pamene kumawonjezera kusinthasintha kwa nyundo, gulu lofunika kwambiri la minofu lomwe limagwiritsidwa ntchito pokweza mwendo, motero kupititsa patsogolo kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake.