Kutambasula kwa Hip External Rotator

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kutambasula kwa Hip External Rotator

Kutambasula kwa Hip External Rotator ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu yomwe imayambitsa kusinthasintha kwa chiuno, kuthandiza kusintha kusinthasintha, kuchepetsa kulimba kwa minofu, ndi kupewa kuvulala. Ndizopindulitsa makamaka kwa othamanga, ovina, kapena anthu omwe amachita zinthu zomwe zimafuna kuyenda kwakukulu kwa chiuno, komanso anthu omwe amathera nthawi yayitali atakhala, zomwe zingayambitse minofu yolimba ya m'chiuno. Kuphatikizira izi muzochita zanu kumatha kupititsa patsogolo kuyenda, kupititsa patsogolo magwiridwe antchito osiyanasiyana amthupi, komanso kumathandizira kukhala ndi thanzi la chiuno chonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Hip External Rotator

• Phimbani bondo lanu lakumanja ndikuwoloka phazi lanu lakumanja pa ntchafu yanu yakumanzere, ndikuyiyika pansi.
• Ikani dzanja lanu lamanja pansi kumbuyo kwanu kuti muthandizidwe ndikukumbatira bondo lanu lakumanja ndi mkono wanu wakumanzere.
• Pewani pang'onopang'ono thupi lanu lakumtunda kumanja, ndikuyang'ana paphewa lanu lakumanja. Muyenera kumva kutambasula m'chiuno chanu chakumanja ndi matako.
• Gwirani kutambasula kwa masekondi 20-30, kenako pang'onopang'ono mubwerere kumalo oyambira ndikubwereza ndi mwendo wina.

Izinto zokwenza Kutambasula kwa Hip External Rotator

• Njira Yoyenera: Tembenuzirani thupi lanu kumanja, pogwiritsa ntchito mkono wanu wakumanzere ngati chothandizira polikulunga mozungulira bondo lanu lakumanja. Izi zidzathandiza kukulitsa kutambasula. Kumbukirani kusunga msana wanu molunjika ndikupewa kuzungulira msana wanu, kulakwitsa kofala komwe kungayambitse kuvulala.
• Kupumira: Pumirani mozama ndipo gwirani kutambasula kwa masekondi 30. Anthu ambiri amakonda kugwira mpweya wawo panthawi yotambasula, koma ndikofunikira kupuma bwino kuti mpweya ufike ku minofu yanu, kuwathandiza kuti apumule komanso kutambasula bwino.
• Pang'onopang'ono Kuthamanga: Osakakamiza kutambasula. Pang'onopang'ono onjezerani kutambasula nthawi iliyonse mukupuma. A wamba

Kutambasula kwa Hip External Rotator Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Hip External Rotator?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hip External Rotator Stretch. Ndizochita zophweka komanso zothandiza kuti muwonjezere kusinthasintha ndi kuyenda m'dera la chiuno. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu kuti asavulale. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi wolimbitsa thupi kapena wothandizila olimbitsa thupi kuti akutsogolereni pakuchita masewera olimbitsa thupi koyambirira kuti muwonetsetse mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Hip External Rotator?

• Kutambasula kwa Pigeon Pose: Yoga iyi ndi mitundu yosiyanasiyana ya chiuno chozungulira chakunja komwe mumayambira pa thabwa, kenaka bweretsani bondo limodzi kutsogolo ndikuliyika mocheperapo kumbuyo kwa dzanja lanu, ndikukulitsa mwendo wanu wina kumbuyo kwanu, ndikutsegula chiuno chanu. ndi mwendo wanu wakumunsi mu mzere wa diagonal.
• Chithunzi Chotambasula Chachinai: Kusiyanaku kumachitika mwa kugona chagada, kuwoloka bondo limodzi pa bondo losiyana, kenako pang'onopang'ono kukoka mwendo wosadutsa pachifuwa chanu, kutambasula minofu yakunja ya ntchafu ya mwendo wodutsa.
• Kuyimirira kwa Hip External Rotator Stretch: Izi zimaphatikizapo kuyimirira, kuwoloka bondo limodzi pa bondo lina, ndikuwerama m'chiuno ngati kukhala pansi pampando, kusunga.

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Hip External Rotator?

• The Seated Piriformis Stretch ndi ntchito ina yowonjezerapo yomwe imayang'ana minofu ya piriformis, minofu yaing'ono yomwe ili mkati mwa chiuno, yomwe ingathandize kuti chiuno chitembenuke kunja ndi kusuntha kwa chiuno chonse pamene kutambasula bwino.
• Potsirizira pake, masewera olimbitsa thupi a Glute Bridge amathanso kuthandizira Kutambasula kwa Hip External Rotator mwa kulimbikitsa gluteus maximus, yomwe imathandizira kukulitsa chiuno ndi kuzungulira kwakunja, kupititsa patsogolo kukhazikika kwa chiuno ndi kuyenda.