Kukwezera M'chiuno Pang'onopang'ono

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous
• Amashwa eqhapho: Sartorius

Ukuxhumana kwe Kukwezera M'chiuno Pang'onopang'ono

The Side Lying Hip Adduction ndi masewera olimbitsa thupi omwe amalimbikitsa makamaka minofu yamkati ya ntchafu, komanso imagwira pachimake ndikuwongolera kukhazikika. Zochita izi ndi zoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zochepetsera thupi ndi kulimbitsa thupi. Wina angafune kuchita izi osati kungotulutsa ntchafu zawo zamkati, komanso kuti azithandizira kulumikizana kwawo ndi ntchafu zawo komanso kupititsa patsogolo ntchito zawo zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukwezera M'chiuno Pang'onopang'ono

• Sungani mwendo wanu wakumtunda kumbuyo kwa mwendo wakumunsi, ndikulozera zala za phazi lanu lakumtunda ku denga.
• Pang'onopang'ono kwezani mwendo wanu wakumtunda momwe mungathere, kuwonetsetsa kuti chiuno chanu chikhale chokhazikika ndikuyang'ana kutsogolo, osawalola kuti atsegukire denga.
• Imani pamwamba kwa kamphindi, kenaka tsitsani mwendo wanu mmbuyo pang'onopang'ono osaulola kuti ugwire kumunsi kwa mwendo.
• Bwerezani kubwereza uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani kumbali ina ndikuchita zomwezo ndi mwendo wina.

Izinto zokwenza Kukwezera M'chiuno Pang'onopang'ono

• Phatikizani Pakatikati Panu: Cholakwika chimodzi chodziwika bwino ndikusagwiritsa ntchito bwino pachimake panthawiyi. Kusunga pachimake chanu kumathandizira kuti mukhale okhazikika komanso okhazikika, komanso kumatsimikizira kuti chidwi cha masewerawa chimakhalabe pazowonjezera m'chiuno.
• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, kwezani mwendo wanu wapansi pang'onopang'ono ndikuwutsitsa ndikuwongolera. Izi sizidzangoteteza kuvulala komanso kuonetsetsa kuti minofu yanu ikugwira ntchito bwino.
• Kuyenda Kwathunthu: Ndikofunikira kugwiritsa ntchito kusuntha kokwanira panthawi yolimbitsa thupi. Kwezani mwendo wanu m'mwamba momwe mungathere popanda kukhumudwitsa, kenaka muchepetse osaulola kuti ukhale pansi. Kukangana kosalekeza kumeneku kudzakuthandizani kuti mupindule kwambiri

Kukwezera M'chiuno Pang'onopang'ono Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukwezera M'chiuno Pang'onopang'ono?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Lying Hip Adduction. Ndi ntchito yosavuta komanso yothandiza yomwe imayang'ana minofu yamkati ya ntchafu. Komabe, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikusunga mawonekedwe oyenera kuti asavulale. Angafunenso kuyamba ndi kubwerezabwereza pang'ono ndi kuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukwezera M'chiuno Pang'onopang'ono?

• M'mbali mwa Kugona M'chiuno Kuwonjezera ndi Resistance Band: Mukusintha uku, mumakulunga gulu lolimbana ndi akakolo kapena mawondo anu kuti muwonjezere mphamvu ya masewerawo.
• Mbali Yokwezeka Yogona M'chiuno: Pakusintha uku, mumachita masewera olimbitsa thupi ndi mwendo wanu wakumunsi utakwezedwa pamasitepe kapena pa benchi, zomwe zimawonjezera kusuntha ndi kulimba.
• Side Liing Hip Adduction ndi Stability Ball : Kusiyanaku kumaphatikizapo kufinya mpira wokhazikika pakati pa miyendo yanu pamene mukuchita masewera olimbitsa thupi, zomwe zimapangitsa kuti pakhale pakati panu ndikuwongolera bwino.
• Mbali Imodzi-M'mbali Mwam'chiuno Kulowetsa M'chiuno: Izi zimaphatikizapo kukweza mwendo umodzi wokha panthawi ndikusunga mwendo wina pansi, zomwe zimawonjezera kuika maganizo pa mwendo wogwira ntchito.

Izinto zokufunda ezishisa ezivumelekile Kukwezera M'chiuno Pang'onopang'ono?

• Mapapu ndi masewera ena ogwira mtima omwe amatha kugwirizana ndi Side Lying Hip Adduction pamene akuyang'ana magulu angapo a minofu m'munsi mwa thupi lanu, kuphatikizapo adductors, ndikuthandizira kukonza bwino ndi kugwirizana.
• Ma Clamshell amathanso kuthandizira Side Lying Hip Adduction pamene akuyang'ana olanda m'chiuno, kupereka masewera olimbitsa thupi m'chiuno mwanu polimbitsa minofu kumbali ina ya adductors anu.