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Kugwada kwa Hip Flexor kutambasula

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus
Amashwa eqhapho
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Ukuxhumana kwe Kugwada kwa Hip Flexor kutambasula

Kneeling Hip Flexor Stretch ndi masewera olimbitsa thupi omwe amayang'ana makamaka ndikuwongolera kusinthasintha kwa ma flexor a chiuno, omwe amatha kuchepetsa ululu wammbuyo ndikuwonjezera kuyenda konse. Ndi chisankho chabwino kwambiri kwa aliyense, makamaka omwe amathera nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala, chifukwa zimathandiza kukonza kaimidwe komanso kuchepetsa chiopsezo chovulala. Anthu angafune kuphatikizirapo gawoli m'chizoloŵezi chawo kuti apititse patsogolo luso lawo lamasewera, kulimbikitsa kaimidwe kabwinoko, komanso kukhala ndi thanzi labwino, minofu ndi mafupa olimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada kwa Hip Flexor kutambasula

  • Sungani msana wanu molunjika, kenaka tambani pang'onopang'ono m'chiuno mwanu mpaka mutamva kutambasula m'chiuno mwa mwendo wanu wakumanja.
  • Gwirani malowa kwa masekondi 30 mpaka 1 miniti, kuonetsetsa kuti mukupuma kwambiri ndikupumula.
  • Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kutambasula kwa mwendo wina pogwada pa bondo lanu lakumanzere ndikukankhira chiuno chakumanja patsogolo.
  • Bwerezani izi kwa 3 mpaka 5 mbali iliyonse, kapena monga momwe akulimbikitsira wophunzitsa masewera olimbitsa thupi.

Izinto zokwenza Kugwada kwa Hip Flexor kutambasula

  • Khalani ndi Kaimidwe: Pewani kutsamira kutsogolo kapena m'mbali pamene mukutambasula. M'malo mwake, sungani thupi lanu mowongoka ndi m'chiuno mwanu molunjika kutsogolo. Izi zimatsimikizira kuti kutambasula kumayang'ana pazitsulo za m'chiuno.
  • Phatikizani Ma Glutes Anu: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, finyani glutes pamene mukukankhira m'chiuno patsogolo. Izi zidzakuthandizani kukulitsa kutambasula kwa m'chiuno mwanu.
  • Pewani Kutambasula: Kutambasula kuyenera kuyambitsa kumva kusapeza bwino kapena kukoka pang'ono, osati kupweteka. Ngati mukumva kuwawa, ndi chizindikiro chakuti mukukankha kwambiri. Nthawi zonse mverani thupi lanu ndikungotambasula

Kugwada kwa Hip Flexor kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada kwa Hip Flexor kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kneeling Hip Flexor Stretch. Ndizosavuta komanso zogwira mtima zotambasula zomwe zingathandize kusintha kusinthasintha ndi kuchepetsa kupsinjika kwa chiuno chosinthika ndi kumbuyo. Komabe, ndikofunikira kuchita bwino kuti musavulale. Yambani pang'onopang'ono, khalani ndi mawonekedwe oyenera, ndipo musadzikakamize kwambiri poyamba. Ngati mukumva ululu uliwonse, siyani masewerawa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada kwa Hip Flexor kutambasula?

  • Kutambasula kwa Hip Flexor Kwapamwamba: Kuti muwonjezere mphamvu, ikani phazi lanu lakutsogolo pamalo okwera ngati sitepe kapena chipika, kukulitsa kutambasula kwa chiuno cha chiuno.
  • Kutambasula kwa Hip Flexor ndi Spinal Twist: Kuonjezera kupotoza kwa msana pamene mukugwada kwa hip flexor kutambasula kungathenso kulunjika kumbuyo kwanu ndi obliques.
  • Kugwada kwa Hip Flexor Kutambasula ndi Kufikira Pamwamba: Kukweza manja anu pamwamba pamene mukutambasula kungathandize kugwirizanitsa pakati panu ndikuwongolera bwino.
  • Kutambasula kwa Hip Flexor ndi Side Bend: Kuphatikizira mbali yokhotakhota kumtunda kungathandize kuthandizira minofu pambali ya thupi lanu, komanso chiuno chanu.

Izinto zokufunda ezishisa ezivumelekile Kugwada kwa Hip Flexor kutambasula?

  • "Njiwa Pose" ndi kutambasula kwa yoga komwe kumayenderana ndi Kneeling Hip Flexor Stretch pamene imatsegula ma flexible m'chiuno ndi m'chiuno chakunja, kulimbikitsa kusinthasintha ndi kuthetsa kukangana ndi kulimba m'munsi mwa thupi.
  • "Kutambasula kwa Gulugufe" kumayenderana ndi Kneeling Hip Flexor Stretch chifukwa imayang'ananso m'chiuno, makamaka ntchafu zamkati ndi groin, kumapangitsa kuti chiuno chizitha kusinthasintha komanso kuyenda.

Amaxabiso angamahlekwane kanye Kugwada kwa Hip Flexor kutambasula

  • Bodyweight hip flexor exercise
  • Kugwada mchiuno kutambasula
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa minofu ya m'chiuno
  • Kutambasula kwa Hip flexor
  • Bodyweight kugwada m'chiuno flexor kutambasula
  • Kugwada kutambasula kwa chiuno kusinthasintha
  • Bodyweight hip flexor Workout
  • Kuchita masewera olimbitsa thupi kuti mukhale ndi chiuno cholimba
  • Kugwada m'chiuno flexor bodyweight exercise