Kunama Hip Flexor Stretch
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Ukuxhumana kwe Kunama Hip Flexor Stretch
The Lying Hip Flexor Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka kusinthasintha kwa chiuno, kuthandiza kusintha kusinthasintha ndi kuchepetsa kulimba m'dera la chiuno. Ndizoyenera kwa anthu omwe amathera nthawi yochuluka atakhala, othamanga, kapena aliyense amene akukumana ndi vuto la m'chiuno kapena akufuna kupititsa patsogolo kuyenda kwawo. Mwa kuphatikiza kutambasula uku muzochita zanu, mutha kuchepetsa ululu wa m'chiuno ndi m'munsi, kuwongolera kaimidwe kanu, komanso kukulitsa magwiridwe antchito anu pazinthu zosiyanasiyana zolimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Hip Flexor Stretch
- Gwirani mawondo onse awiri ndikuyika mapazi anu pansi, kenaka kwezani bondo limodzi pachifuwa chanu, ndikuligwira ndi manja onse awiri.
- Pang'onopang'ono tambasulani mwendo winawo pamtunda, ndikuwuyika mowongoka.
- Gwirani bondo lopindika pafupi ndi chifuwa chanu kwa masekondi 20-30, mukumva kutambasula m'chiuno cha mwendo wotambasula.
- Sinthani miyendo ndikubwereza zomwezo, nthawi zonse kuonetsetsa kuti msana wanu ukhale pansi panthawi yotambasula.
Izinto zokwenza Kunama Hip Flexor Stretch
- Maonekedwe Oyenera: Kwezerani bondo limodzi pachifuwa chanu, mutagwira kumbuyo kwa ntchafu yanu ndi manja onse awiri. Pang'onopang'ono wongolani mwendo winawo, ndikuwulola kuti ukhale pansi. Samalani kuti musasunthe khosi kapena mapewa anu pochita izi. Sungani thupi lanu lakumtunda momasuka ndipo mutu ndi mapewa anu azikhala pansi.
- Pang'onopang'ono komanso Mokhazikika: Chinsinsi chopezera zambiri kuchokera ku Ling Hip Flexor Stretch ndikuchichita pang'onopang'ono komanso mowongolera. Pewani kuthamanga kapena kugwiritsa ntchito mayendedwe ogwedezeka, zomwe zingayambitse kuvulala. M'malo mwake, yang'anani pang'onopang'ono kukulitsa kutambasula.
- Kupumira: Kupuma mozama komanso mofanana
Kunama Hip Flexor Stretch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kunama Hip Flexor Stretch?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Liing Hip Flexor Stretch. Ndi njira yosavuta komanso yothandiza yotambasula ma flex hip, omwe nthawi zambiri amatha kukhala olimba chifukwa chokhala nthawi yayitali kapena kuchita masewera olimbitsa thupi kwambiri. Nayi njira yosavuta yochitira izi: 1. Gona chagada wako pamalo athyathyathya. 2. Phimbani mawondo onse ndikuyika mapazi anu pansi. 3. Tengani bondo limodzi ndikubweretsa pachifuwa chanu. 4. Gwirani pa bondo lanu ndi manja anu ndikulikokera pang'onopang'ono pafupi ndi chifuwa chanu mpaka mutamva kutambasula m'chiuno cha mwendo wotambasula. 5. Gwirani kwa masekondi 20-30, kenaka sinthani miyendo. Kumbukirani kusunga mayendedwe anu pang'onopang'ono ndi kuwongolera, ndipo musamatambasulire mpaka kupweteka. Nthawi zonse ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena othandizira thupi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Hip Flexor Stretch?
- Pigeon Pose: Yoga iyi imaphatikizapo kupindika mwendo umodzi patsogolo panu ndi kutambasula mwendo wina kumbuyo, kutambasula chiuno cha mwendo wakumbuyo.
- Kutambasula kwa Gulugufe: Kukhala pansi, bweretsani mapazi anu palimodzi ndikukankhira mawondo anu pansi kuti mutambasule chiuno chanu.
- Kutambasula kwa Hip Flexor: Khalani pamphepete mwa mpando, tambasulani mwendo umodzi kumbuyo ndi bondo, ndikutsamira kutsogolo kuti mutambasule chiuno cha mwendo wotambasula.
- Kutambasula kwa Supine Hip Flexor: Gona kumbuyo pamphepete mwa bedi kapena benchi ndikulola mwendo umodzi upachike pambali pamene mwendo wina ukugwedezeka pachifuwa chanu, kutambasula chiuno cha chiuno cha mwendo wolendewera.
Izinto zokufunda ezishisa ezivumelekile Kunama Hip Flexor Stretch?
- The Butterfly Stretch ndi ntchito ina yowonjezera pamene ikuyang'ana kutambasula ntchafu zamkati ndi malo a groin, zomwe zimathandizira mwachindunji kusinthasintha kwa chiuno mwa kulimbikitsa ntchafu zonse ndi kusinthasintha.
- Kutambasula kwa Lunge kumathandizanso kwambiri ku Ling Hip Flexor Stretch chifukwa sikuti kumangotambasula chiuno komanso kumalimbitsa quadriceps ndi glutes, kupereka kusinthasintha ndi mphamvu m'munsi mwa thupi.
Amaxabiso angamahlekwane kanye Kunama Hip Flexor Stretch
- Masewera olimbitsa thupi a Hip Flexor
- Kulemera kwa Thupi Kutambasula kwa Hip
- Kuchita Zolimbitsa Thupi Pansi
- Kuchita Zolimbitsa Thupi Kunyumba
- Bodyweight Hip Flexor Stretch
- Zolimbitsa Thupi Zolimbitsa Thupi
- Kulimbitsa Thupi Lapansi Lotambasula
- Kunama Hip Flexor Stretch Technique
- Zochita Zolimbitsa Thupi za Hip
- Kulimbitsa Minofu ya M'chiuno Pakhomo