Kunama Glute Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus

Ukuxhumana kwe Kunama Glute Stretch

The Lying Glute Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka glutes, chiuno, ndi kumbuyo kumbuyo, kuthandiza kusintha kusinthasintha ndi kuchepetsa kulimba kwa minofu. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amakhala nthawi yayitali kapena osamva bwino m'mbuyo. Kuphatikizira kutambasula uku m'chizoloŵezi chanu kungapangitse kuyenda kwanu konse, kuchepetsa kupsinjika kwa minofu, ndikuthandizira kuti mukhale ndi thanzi labwino, loyenera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Glute Stretch

• Phimbani bondo lanu lakumanja ndikuyika phazi lanu lakumanja pa bondo lanu lakumanzere, ndikupanga chithunzi chachinayi ndi miyendo yanu.
• Gwirani pang'onopang'ono ntchafu yanu yakumanzere ndi manja onse ndikuikokera pachifuwa chanu, mukumva kutambasuka kumanja kwanu.
• Gwirani kutambasula uku kwa masekondi 20-30, kupuma mozama ndikulola kuti minofu yanu ipumule.
• Tulutsani ndi kusintha mbali, kubwereza kutambasula ndi phazi lanu lakumanzere pa bondo lanu lakumanja.

Izinto zokwenza Kunama Glute Stretch

• Mawonekedwe Olondola: Phimbani bondo limodzi ndikuyika bondo la mwendo wopindika pabondo la mwendo wowongoka. Izi zimapanga mawonekedwe a makona atatu ndi miyendo yanu. Fikirani ku makona atatu ndikugwira kumbuyo kwa mwendo wanu wowongoka, kuukokera pang'onopang'ono pachifuwa chanu. Muyenera kumverera kutambasula mu glute wa mwendo wopindika. Ndikofunika kuti msana wanu ukhale pansi nthawi yonseyi kuti musagwedeze msana wanu.
• Pewani Kutambasula: Ndi kulakwitsa kofala kukoka mwendo wowongoka mwamphamvu kwambiri pachifuwa chanu poyesa kuzama kutambasula. Izi zingayambitse kupsinjika kwa minofu kapena kuvulala. Ndi bwino kukhala ndi kutambasula pang'onopang'ono kwa nthawi yaitali, m'malo momangokhalira kutambasula kwambiri.

Kunama Glute Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Glute Stretch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Lying Glute Stretch. Ndiwotambasula wosavuta komanso wogwira mtima womwe umalunjika ku glutes ndipo ungathandize kusintha kusinthasintha komanso kuchepetsa ululu wammbuyo. Umu ndi momwe mumachitira: 1. Gona chagada pamphasa kapena pamalo abwino. 2. Phimbani mawondo onse ndikuyika mapazi anu pansi. 3. Thirani bondo lina pa bondo lina. 4. Kokani pang'onopang'ono mwendo wosadutsa pachifuwa chanu mpaka mutamva kutambasula m'chiuno mwako ndi m'chiuno mwa mwendo wanu wodutsa. 5. Gwirani kwa masekondi 20-30, kenaka sinthani ndikubwereza mbali inayo. Kumbukirani, ndikofunikira kumvera thupi lanu ndikungotambasulira mpaka pomwe mukumasuka. Ngati mukumva ululu uliwonse, siyani kutambasula. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukaonana ndi akatswiri azaumoyo kuti muwonetsetse kuti masewerawa ndi oyenera kulimbitsa thupi kwanu komanso thanzi lanu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Glute Stretch?

• Nkhunda Pose: Yoga iyi imaphatikizapo kupinda mwendo umodzi kutsogolo kwanu ndi mwendo wina kumbuyo, ndikutsamira kutsogolo kuti mutambasule.
• Kuwoloka kwa Ankle Glute Stretch: Izi zimaphatikizapo kugona chagada, kuwoloka bondo limodzi pa bondo lina, ndikukokera mwendo wosadutsa pachifuwa chanu.
• Kuyimirira Kutambasulira kwa Glute: Kusiyanaku kumaphatikizapo kuyimirira, kuwoloka bondo limodzi pa bondo lina, kenako ndikukankhira pansi pa bondo lopindika.
• Supine Figure Four Stretch: Izi zimaphatikizapo kugona chagada, kuwoloka bondo limodzi pa bondo lina, ndiyeno kukoka mwendo wosadutsa pachifuwa chanu ndikuwongolera phazi.

Izinto zokufunda ezishisa ezivumelekile Kunama Glute Stretch?

• Seated Spinal Twist: Zochitazi zimakwaniritsa Kutambasula kwa Kugona kwa Glute osati kungotambasula glutes komanso kuwonjezereka kusinthasintha m'munsi kumbuyo ndi m'chiuno, zomwe zimagwirizanitsidwa ndi minofu ya glute ndipo zingakhudze ntchito yawo ndi kusinthasintha.
• Foam Rolling: Ngakhale kuti sizochitika zolimbitsa thupi, kupukuta thovu kungagwiritsidwe ntchito kuthandizira Lying Glute Stretch popereka minofu yozama ya minofu ku glutes, yomwe ingathandize kuthetsa kupsinjika kwa minofu ndi kuonjezera kayendetsedwe kake, kupanga kutambasula bwino.