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Kugwada kwa Hip Flexor

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhapho
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Ukuxhumana kwe Kugwada kwa Hip Flexor

Kneeling Hip Flexor ndi masewera olimbitsa thupi omwe amapangidwa kuti atambasule ndi kulimbikitsa minofu ya m'chiuno, yomwe ingathandize kusintha kusinthasintha, kusinthasintha, ndi kuyenda kwathunthu. Ndizopindulitsa makamaka kwa othamanga, othamanga, ndi omwe amathera nthawi yaitali atakhala, chifukwa amatha kuchepetsa kupsinjika ndi kusamva bwino m'chiuno. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti muzichita zinthu zosiyanasiyana zolimbitsa thupi ndipo kungathandize kuti mukhale ndi kaimidwe bwino komanso kuchepetsa kupweteka kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada kwa Hip Flexor

  • Onetsetsani kuti phazi lanu lakutsogolo lili pamwamba pa bondo lanu ndipo bondo lanu lili pamtunda wa 90-degree.
  • Pang'onopang'ono kanikizani chiuno chanu kutsogolo, kumbuyo kwanu mowongoka ndi manja anu m'chiuno mwanu kapena bondo lakutsogolo kuti muzikhala bwino.
  • Gwirani kutambasula uku kwa masekondi pafupifupi 30, mukumva kutambasula m'chiuno mwa mwendo wanu wakumbuyo.
  • Sinthani miyendo ndikubwereza zolimbitsa thupi kuonetsetsa kuti mbali zonse zatambasula mofanana.

Izinto zokwenza Kugwada kwa Hip Flexor

  • Pitirizani Kuyimirira: Sungani chifuwa chanu molunjika ndi msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi. Kutsamira kutsogolo kapena kugwedeza msana wanu kungayambitse kuvulala ndi kuchepetsa mphamvu ya kutambasula.
  • Phatikizani Core Yanu: Gwirizanitsani minofu ya m'mimba yanu kuti mukhazikitse thupi lanu ndikupewa kusuntha kosafunikira. Izi zidzakuthandizani kuti mukhalebe bwino ndikuwonetsetsa kuti kutambasula kukuyang'ana ma flexors a chiuno.
  • Kutambasula Pang'onopang'ono: Pang'onopang'ono tsamira patsogolo, kusunga thupi lanu lakumtunda molunjika, mpaka mutamva kutambasula m'chiuno cha mwendo wogwada. Pewani kulakwitsa kofala kwa kupita patsogolo mwamphamvu kwambiri, komwe kumatha kusokoneza minofu ndi mitsempha.
  • Gwirani ndikubwereza:

Kugwada kwa Hip Flexor Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada kwa Hip Flexor?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kneeling Hip Flexor. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti mukhale osinthika komanso olimba mu hip flexors. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati pali kusapeza bwino kapena kupweteka, zingakhale bwino kukaonana ndi ophunzitsa thupi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada kwa Hip Flexor?

  • The Kneeling Hip Flexor yokhala ndi Rotation imaphatikizapo kupotoza kumtunda kwa thupi kumbali ya mwendo wakutsogolo kuti uwonjezere kutambasula ndikuchita kumunsi kumbuyo.
  • The Kneeling Hip Flexor yokhala ndi Reach ndi kusiyana kwina komwe mumafikira mmwamba ndi mkono kumbali imodzi ndi mwendo wakumbuyo kuti muwonjezere kutambasula kupyola torso ndikuwonjezeranso chiuno.
  • The Kneeling Hip Flexor yokhala ndi Lateral Flexion imaphatikizapo kutsamira thupi kumbali ya mwendo wakutsogolo kuti agwirizane ndi minofu kumbali ya thupi ndikuwonjezera kutambasula.
  • Kneeling Hip Flexor yokhala ndi Resistance Band imaphatikizapo kutulutsa gulu lotsutsa kuzungulira phazi lakumbuyo ndikulikokera kutsogolo kuti liwonjezere kukana ndikuzama kutambasula.

Izinto zokufunda ezishisa ezivumelekile Kugwada kwa Hip Flexor?

  • Pigeon Pose: Yoga iyi ndi kutambasula kwakuya kwa ntchafu zomwe zimayang'ana kusinthasintha kwa chiuno, kugwirizanitsa ndi Kneeling Hip Flexor popereka mtundu wina wa kutambasula ndikuthandizira kuwonjezera kusinthasintha m'dera la chiuno.
  • Squats: Squats ndi masewera olimbitsa thupi omwe amayang'ana m'munsi mwa thupi, kuphatikizapo chiuno, motero amathandizira Kneeling Hip Flexor mwa kulimbikitsa minofu yozungulira ndikuwongolera kuyenda ndi kukhazikika kwa mgwirizano wa chiuno.

Amaxabiso angamahlekwane kanye Kugwada kwa Hip Flexor

  • Kulimbitsa thupi kwa ntchafu
  • Kulimbitsa thupi kwa Quadriceps
  • Kugwada kwa Hip Flexor chizolowezi
  • Kuphunzitsa kulemera kwa thupi kwa ma flexor a m'chiuno
  • Zochita za toning ntchafu
  • Quadriceps yolimbitsa thupi kunyumba
  • Zochita za ntchafu zopanda zida
  • Zochita zogwada kuti ntchafu ikhale yolimba
  • Kulimbitsa thupi kwa ntchafu ndi quadriceps
  • Kulimbitsa ma flexer m'chiuno ndi kulemera kwa thupi