Kutambasula Mabondo Ozungulira

• Inhloko yeziNdawo: Makondo.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gastrocnemius, Soleus, Tibialis Anterior
• Amashwa eqhapho: Quadriceps

Ukuxhumana kwe Kutambasula Mabondo Ozungulira

The Circles Knee Stretch ndi masewera olimbitsa thupi opindulitsa omwe amathandizira kusintha kusinthasintha, kupititsa patsogolo kuyenda kwamagulu, ndi kuchepetsa kupweteka kwa mawondo. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse olimba, makamaka omwe akuchira kuvulala kwa mawondo kapena akudwala mawondo osatha. Zochita zolimbitsa thupi ndizopita kwa ambiri chifukwa sizimangothandiza kulimbikitsa bondo komanso zimathandiza kuti miyendo yonse ikhale yolimba komanso yokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Mabondo Ozungulira

• Kwezani bondo lanu lakumanja molunjika pachifuwa chanu mmwamba momwe mungathere.
• Yambani kutembenuza bondo lanu mozungulira, ngati kuti mukujambula mozungulira mlengalenga ndi bondo lanu.
• Pitirizani kuyenda mozungulira uku kwa masekondi pafupifupi 10-15, kenaka sinthani ndikubwereza zomwezo ndi bondo lanu lakumanzere.
• Bwerezani izi mozungulira kangapo, kuonetsetsa kuti mukuyenda bwino ndikuwongolera nthawi yonseyi.

Izinto zokwenza Kutambasula Mabondo Ozungulira

• Mayendedwe Oyendetsedwa: Pochita mabwalo, onetsetsani kuti musuntha bondo lanu mokhazikika komanso mokhazikika. Pewani kulakwitsa pochita masewera olimbitsa thupi mothamanga kapena kuchita masewera olimbitsa thupi, chifukwa izi zingayambitse kupsinjika kwa mawondo kapena kuvulala.
• Kukulitsa Mwendo Woyenera: Kwezani mwendo wanu mokwanira panthawi yochita masewera olimbitsa thupi. Kulakwitsa kofala sikukukulitsa mwendo wonse, zomwe zimachepetsa kutambasula ndi kuchita bwino kwa masewera olimbitsa thupi.
• Kupuma: Pitirizani kupuma mokhazikika komanso momasuka panthawi yonse yolimbitsa thupi. Kugwira mpweya wanu kapena kupuma mosakhazikika kungayambitse chizungulire kapena kusapeza bwino.
• Kuwonjezeka Kwapang'onopang'ono: Yambani ndi mabwalo ang'onoang'ono ndikuwonjezera kukula pang'onopang'ono pamene kusinthasintha kwanu kukukula. Osakakamiza bondo lanu kukhala mabwalo akuluakulu kuposa

Kutambasula Mabondo Ozungulira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Mabondo Ozungulira?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Circles Knee Stretch. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti muzitha kusinthasintha komanso kuyenda molumikizana ndi chiuno ndi mawondo. Komabe, ziyenera kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti zisawonongeke. Ndibwinonso kuchita zotenthetsera bwino musanayambe kuchita masewera olimbitsa thupi. Ngati kusapeza bwino kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo ndipo upangiri wamankhwala uyenera kufunidwa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Mabondo Ozungulira?

• Kutambasula kwa Mabondo Oyimilira: Mwa kusinthaku, mumayimirira mowongoka, kukweza mwendo umodzi pansi, ndikupanga mabwalo ndi bondo lanu.
• Kutambasulira Mabondo Kugona Pansi: Izi zimachitika mwa kugona chagada, kukweza mwendo umodzi mumlengalenga, kenako ndikusuntha mozungulira ndi bondo lanu.
• The Resistance Band Circles Knee Stretch: Izi zimaphatikizapo kugwiritsa ntchito gulu lotsutsa. Mumazungulira gululo mozungulira phazi lanu, kwezani mwendo wanu, ndiyeno mumayenda mozungulira ndi bondo lanu.
• The Yoga Ball Circles Knee Stretch: Kusintha uku kumagwiritsa ntchito mpira wa yoga. Mumakhala pa mpira, kwezani mwendo umodzi, ndiyeno mumayenda mozungulira ndi bondo lanu.

Izinto zokufunda ezishisa ezivumelekile Kutambasula Mabondo Ozungulira?

• "Seated Hamstring Stretch" ndi chinthu china chothandizira kwambiri kwa Circles Knee Stretch, pamene imatambasula maulendo angapo a mawondo ndi m'chiuno, ndipo imayang'ana kumbuyo kwa minofu ya ntchafu, yomwe nthawi zambiri imakhala yolimba komanso yochepetsera kuyenda.
• "Kutambasulira kwa Quadricep" kumakwaniritsa Kutambasula kwa Knee Knee poyang'ana minofu yomwe ili kutsogolo kwa ntchafu, kupititsa patsogolo kuyenda kwa mawondo ndi kulimbitsa thupi, ndikuthandizira kupewa kuvulala.