Kutambasula kwa Hip Circles

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis, Pectineous, Tensor Fasciae Latae

Ukuxhumana kwe Kutambasula kwa Hip Circles

The Hip Circles Stretch ndi ntchito yopindulitsa yomwe imayang'ana pa kuwonjezeka kusinthasintha ndi kayendetsedwe kake m'dera la chiuno, zomwe zingathandize kuchepetsa kupweteka kwa m'mbuyo ndikuwongolera kuyenda. Ndi chisankho chabwino kwambiri kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amakhala ongokhala kapena othamanga omwe akufuna kupititsa patsogolo ntchito zawo. Mwa kuphatikiza izi muzochita zanu, mutha kusintha kaimidwe kanu, kuchepetsa kuuma kwa minofu, ndi kuchepetsa chiopsezo cha kuvulala m'munsi mwa thupi lanu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Hip Circles

• Yambani masewerawa mwa kusuntha pang'onopang'ono m'chiuno mwanu mozungulira kumanja, kuonetsetsa kuti mukuwonjezera bwalo kuti mugwirizane ndi minofu ya m'chiuno.
• Mukamaliza mabwalo angapo kumanja, sinthani njira ndikuyamba kusuntha m'chiuno mwanu mozungulira kumanzere.
• Bwerezani kusunthaku kwa mabwalo pafupifupi 10 mpaka 15 mbali iliyonse, kuwonetsetsa kuti mayendedwe anu akuchedwa komanso amayendetsedwa.
• Kumbukirani kupuma mofanana nthawi yonse yochita masewera olimbitsa thupi ndikukhalabe molunjika, kupewa kupindika m'chiuno.

Izinto zokwenza Kutambasula kwa Hip Circles

• Yang'anirani Mayendedwe Anu: Pewani kusuntha mwachangu kapena monjenjemera. M'malo mwake, onetsetsani kuti mabwalo a m'chiuno mwanu akuchedwa, olamulidwa, komanso mwadala. Izi zimathandiza kupewa kuvulala ndikuwonetsetsa kuti minofu yanu ikugwira ntchito moyenera.
• Gwiritsani Ntchito Njira Yoyenera Yoyenda: Osakakamiza m'chiuno mwanu kukhala bwalo lalikulu kuposa momwe zilili bwino. Kuyenda kwa munthu aliyense ndi kosiyana, ndipo ndikofunikira kumvera thupi lanu osati kulikankhira patali.
• Gwirani Ntchito Yanu: Onetsetsani kuti minofu ya m'mimba yanu ikugwira ntchito panthawi yochita masewera olimbitsa thupi. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso limapangitsa kuti masewerawa agwire bwino ntchito pogwiritsa ntchito minofu yanu yapakati.
• Pewani Kutsamira: Kulakwitsa kofala ndiko kutsamira m'mbali pochita

Kutambasula kwa Hip Circles Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Hip Circles?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Hip Circles Stretch. Ndi ntchito yosavuta komanso yothandiza kuti muwonjezere kuyenda ndi kusinthasintha m'dera la chiuno. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana pakupanga mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kuwawa kulikonse, ndikwabwino kuyimitsa ndikukambirana ndi katswiri wazolimbitsa thupi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Hip Circles?

• Zozungulira za Hip: Khalani pamphepete mwa mpando ndi mapazi anu pansi, ikani manja anu m'chiuno mwanu, ndipo mutembenuzire m'chiuno mwanu mozungulira, choyamba kumbali imodzi, kenako ina.
• Ma Hip Circles okhala ndi Resistance Band: Lumikizani gulu lotsutsa kuzungulira ntchafu zanu, imani ndi mapazi anu motalikirana m'lifupi, ndikuchita mabwalo a chiuno, kukankhira motsutsana ndi kukana kwa gululo.
• Mipikisano ya Hip pa Mpira Wolimbitsa Thupi: Khalani pa mpira wochita masewera olimbitsa thupi ndi mapazi anu pansi, ikani manja anu m'chiuno mwanu, ndipo pangani mabwalo akuluakulu ndi chiuno chanu, choyamba mbali imodzi, kenako ina.
• Mikombero Yam'chiuno Inayi: Gwirani manja ndi mawondo anu, kwezani mwendo umodzi mmwamba ndikupanga mabwalo ndi

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Hip Circles?

• Ma squats amaphatikizanso ndi Hip Circles Stretch pamene amalimbitsa minofu m'chiuno, ntchafu, ndi matako, kupereka chithandizo chabwino ndi kukhazikika pamene akuyenda mozungulira chiuno.
• Potsirizira pake, Mapapu ndi othandizira kwambiri ku Hip Circles Stretch pamene akugwira ntchito pa kusinthasintha ndi mphamvu ya minofu ya m'chiuno mwanu, zomwe zingathe kupititsa patsogolo kayendetsedwe kake komanso kuyenda kosavuta pa Hip Circles Stretch.