Kutambasula kwa Mchiuno Woyimilira Woyimilira
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Ukuxhumana kwe Kutambasula kwa Mchiuno Woyimilira Woyimilira
The Standing Raised Leg Hip Adductor Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka zowonjezera chiuno, kupititsa patsogolo kusinthasintha ndi mphamvu m'chiuno ndi groin. Ndi chisankho chabwino kwambiri kwa othamanga, makamaka othamanga ndi omwe amachita nawo masewera omwe amafuna kusuntha kumbuyo, komanso anthu omwe akufuna kusintha kayendedwe ka thupi lawo ndikupewa kuvulala. Kuphatikizira kutambasula uku muzochita zanu kungathandize kupititsa patsogolo ntchito, kuchepetsa chiopsezo cha kupsinjika ndi kuvulala, ndikuthandizira kuti mukhale ndi thanzi labwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Mchiuno Woyimilira Woyimilira
- Pang'onopang'ono kwezani mwendo wanu wakumanja kumbali, kusunga bondo lanu molunjika ndi zala zanu kutsogolo.
- Gwirani malo okwera kwa masekondi 20 mpaka 30, mukumva kutambasula mkati mwa ntchafu yanu yokwezeka.
- Tsitsani mwendo wanu wakumanja kubwerera kumalo oyambira mwadongosolo.
- Bwerezani zomwezo ndi mwendo wanu wakumanzere kuti mumalize seti imodzi.
Izinto zokwenza Kutambasula kwa Mchiuno Woyimilira Woyimilira
- Kaimidwe Koyenera: Imani wamtali ndikusunga msana wanu mowongoka pamene mukutambasula uku. Pewani kutsamira kutsogolo kapena m'mbuyo chifukwa izi zingakubweretsereni zovuta zosafunikira pamsana wanu. Yendani mwendo wanu woyimirira pang'ono kuti mukhalebe bwino.
- Kuwonjezeka Kwapang'onopang'ono: Yambani ndi mwendo wanu pamtunda womwe umakhala womasuka kwa inu. Pang'onopang'ono onjezerani kutalika pamene kusinthasintha kwanu kukukula. Pewani kukweza mwendo wanu mofulumira kwambiri chifukwa izi zingayambitse kupsinjika kwa minofu.
- Gwirani ndi Kupuma: Gwirani kutambasula kwa masekondi 15-30 ndipo kumbukirani kupuma. Kupuma kumathandiza kutulutsa mpweya ku minofu yanu, zomwe zingawathandize kutambasula bwino. Pewani kugwira mpweya wanu chifukwa izi zingapangitse kuthamanga kwa magazi.
- Pewani Kudumpha: Kulakwitsa kofala kupewa ndikudumpha
Kutambasula kwa Mchiuno Woyimilira Woyimilira Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kutambasula kwa Mchiuno Woyimilira Woyimilira?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi Oyimilira Mlendo Wowonjezera Mchiuno. Komabe, ndikofunikira kuzindikira kuti ayenera kuyamba ndi kutsika kwambiri ndikuwonjezera pang'onopang'ono pamene kusinthasintha kwawo ndi mphamvu zawo zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kumveka kupitirira kutambasuka kwa minofu, ayenera kusiya masewerawo nthawi yomweyo ndikufunsana ndi akatswiri.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Mchiuno Woyimilira Woyimilira?
- Kutambasulira kwa Lunge Lateral: Pakusiyana uku, mumayamba kuyimirira, mutenge sitepe yaikulu kumbali, ndikugwada bondo lanu ndikusunga mwendo winawo, kutambasula minofu ya adductor.
- Kutambasula kwa Gulugufe: Khalani pansi, bweretsani mapazi anu pamodzi ndipo mawondo anu agwere m'mbali. Ikani kupanikizika mofatsa pa mawondo kuti muwonjezere kutambasula.
- Kutambasula kwa Frog: Kusiyanaku kumaphatikizapo kukwera pazinayi zonse, kutambasula mawondo anu motalikirana, ndikukankhira pang'onopang'ono m'chiuno kuti mutambasule ma adductors.
- Kutambasula kwa Adductor Half-Kneeling: Mu kusiyana kumeneku, mumayamba kugwada theka, tambasulani mwendo wosagwada kumbali, ndikutsamira ku mwendo wotambasula kuti mutambasule minofu ya adductor.
Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Mchiuno Woyimilira Woyimilira?
- Kutambasula kwa Gulugufe: Monga Kuyimilira Kukweza Mchiuno Mchiuno Adductor Kutambasula, gulugufe amatambasula amayang'ananso pa zowonjezera za m'chiuno, kupereka mbali yosiyana ya kutambasula ndi kulola kuti pakhale chizolowezi chotambasula.
- Pilates Clamshell Exercise : Zochita izi zimagwiranso ntchito zowonjezera chiuno, komanso zimagwiritsa ntchito glutes ndi hip rotator, kupereka masewera olimbitsa thupi omwe amakwaniritsa kudzipatula kwa Standing Raised Leg Hip Adductor Stretch.
Amaxabiso angamahlekwane kanye Kutambasula kwa Mchiuno Woyimilira Woyimilira
- Zochita zolimbitsa thupi m'chiuno
- Kuyimirira mwendo kumatambasula
- Zochita za hip adductor
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kuyimirira mokweza mwendo kumatambasula
- Zochita zolimbitsa chiuno
- Zolimbitsa thupi kunyumba za m'chiuno
- Kukweza mwendo m'chiuno adductor kutambasula
- Zochita zolimbitsa thupi zopangira chiuno chowonjezera
- Zochita zotambasula m'chiuno choyimirira