Kunama Abductor Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kunama Abductor Stretch

The Lying Abductor Stretch ndi ntchito yopindulitsa yomwe imayang'ana ntchafu zamkati, kuwongolera kusinthasintha ndi mphamvu, ndikuthandizira kupewa kuvulala. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kulimbitsa thupi lawo locheperako komanso kuyenda. Anthu angafune kuphatikiza izi m'chizoloŵezi chawo kuti apititse patsogolo ntchito zamasewera kapena zochitika za tsiku ndi tsiku, kusintha kaimidwe, kapena kungokhala ndi thanzi labwino komanso kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Abductor Stretch

• Phimbani mawondo anu ndikuyika mapazi anu pansi, motalikirana ndi chiuno.
• Pang'onopang'ono mawondo onse awiri agwere kumbali imodzi, kusunga mapazi anu pansi, mpaka mutamva kutambasula m'chiuno ndi ntchafu zamkati.
• Gwirani izi kwa masekondi 30 mpaka miniti, kukumbukira kupuma mozama ndikupumula mukutambasula.
• Bwererani pang'onopang'ono mawondo anu pakati ndikubwereza ndondomeko kumbali inayo.

Izinto zokwenza Kunama Abductor Stretch

• Mayendedwe Oyendetsedwa: Mukakweza mwendo wanu wakumtunda, chitani pang'onopang'ono komanso mwadongosolo. Pewani kugwedeza kapena kugwedeza mwendo wanu m'mwamba chifukwa zingayambitse kuvulala. Kuyenda kwanu kuyenera kukhala kosalala komanso koyendetsedwa, kuyang'ana kunja kwa ntchafu ndi ntchafu.
• Kuyanjanitsa Koyenera: Sungani phazi lanu molingana ndi chiuno chanu, osalozera mmwamba kapena pansi. Izi zimatsimikizira kuti kutambasula kumayang'ana minofu ya abductor bwino. Cholakwika chofala ndikutembenuza phazi kapena ntchafu, zomwe zimatha kusokoneza mgwirizano wa chiuno ndikuchepetsa mphamvu ya kutambasula.
• Kupuma: Osagwira mpweya pamene ukutambasula. Kupuma bwinobwino ndi

Kunama Abductor Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Abductor Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Liing Abductor Stretch. Zochita izi ndizosavuta komanso zopindulitsa pakukulitsa kusinthasintha, kuwongolera kuyenda kwa m'chiuno, komanso kulimbikitsa minofu ya m'chiuno. Komabe, ndikofunikira kuchita bwino kuti musavulale. Oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene kusinthasintha ndi mphamvu zawo zikukula. Ngati pali kusapeza bwino kapena kupweteka, ndibwino kusiya masewerawa ndikufunsana ndi katswiri wolimbitsa thupi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Abductor Stretch?

• Kuyimirira kwa Abductor Kutambasula: Pakusiyana uku, imirirani molunjika, tambani mwendo umodzi kutsogolo kwa mzake, ndiyeno tsamira kumbali ya mwendo wanu wakumbuyo mpaka mutamva kutambasula m'chiuno mwako ndi ntchafu.
• Kutambasula kwa Gulugufe: Uku ndikusintha kodziwika komwe mumakhala pansi, kubweretsa mapazi anu palimodzi, ndikukankhira mawondo anu pansi kuti mutambasule omwe akuberani.
• Pose ya Nkhunda: Yoga iyi imaphatikizapo kupinda mwendo umodzi kutsogolo kwanu molunjika, kutambasula mwendo wina kumbuyo kwanu, ndikutsamira kutsogolo kuti mutambasule olanda mwendowo.
• Side Lunge Stretch: Kusintha kumeneku kumaphatikizapo kuponda phazi limodzi kumbali ndikupinda bondolo m'mphuno, ndikusunga mwendo wina.

Izinto zokufunda ezishisa ezivumelekile Kunama Abductor Stretch?

• The Side Lying Leg Lift ndi ntchito ina yomwe imathandizira Kutambasula kwa Lying Abductor monga momwe kumagwira ntchito osati minofu ya abductor komanso glutes ndi obliques, kupititsa patsogolo chiuno chonse ndi mphamvu zapakati ndi kusinthasintha.
• The Fire Hydrant Exercise ndiwothandizanso kwambiri kwa Lying Abductor Stretch chifukwa imayang'ana gluteus maximus ndi medius, komanso olanda m'chiuno, kuthandiza kupititsa patsogolo kuyenda ndi kukhazikika kwa chiuno.