Kuthandizira Oblique Glute Minimus Ndi Medius Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Kuhusisha winywera ya kazi.

Ukuxhumana kwe Kuthandizira Oblique Glute Minimus Ndi Medius Stretch

The Assisted Oblique Glute Minimus And Medius Stretch ndi masewera olimbitsa thupi omwe amapangidwira kuti azitha kusinthasintha komanso mphamvu mu gluteus minimus ndi minofu ya medius, yomwe ndi yofunika kwambiri kuti chiuno chikhazikike komanso kuyenda. Kutambasula uku ndikwabwino kwa othamanga, okonda masewera olimbitsa thupi, komanso anthu omwe akuchira kuvulala m'chiuno kapena m'munsi. Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kupititsa patsogolo kuyenda, kuchepetsa kulimba kwa minofu, ndikuthandizira kuti thupi likhale lolimba, ndikupangitsa kuti likhale lofunika kwambiri pa pulogalamu iliyonse yolimbitsa thupi kapena kukonzanso.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthandizira Oblique Glute Minimus Ndi Medius Stretch

• Kwezani mwendo wanu wakumanja ndikuwoloka pa mwendo wanu wakumanzere, ndikusunga phazi lanu lakumanja pansi. Gwiritsani ntchito dzanja lanu lamanzere kuti mugwire khoma kapena mpando kuti muchepetse.
• Pang'onopang'ono pindani bondo lanu lakumanzere, kukankhira m'chiuno mwanu kumbuyo ndi kumanja pamene mwendo wanu wakumanja ukudutsa. Muyenera kumverera kutambasula mu glute wanu wamanja komanso pambali ya chiuno chanu.
• Gwirani kutambasula uku kwa masekondi 20-30, kupuma mozama ndikuyesera kumasuka mu kutambasula.
• Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kutambasula ndi mwendo wina.

Izinto zokwenza Kuthandizira Oblique Glute Minimus Ndi Medius Stretch

• Kuyika Moyenera: Kuyika koyenera ndikofunikira kuti mugwire bwino ntchitoyi. Gona pambali panu ndi mwendo wanu wapansi mowongoka ndipo mwendo wapamwamba ukugwada pabondo ndikuwoloka thupi. Munthu amene akukuthandizaniyo ayenera kukanikiza pang'onopang'ono bondo lopindika kuti atambasule minofu ya glute. Pewani kupotoza torso kapena kukweza chiuno chanu pansi chifukwa izi zingayambitse kupsinjika kapena kuvulala.
• Kutambasula Pang'onopang'ono: Pewani kuthamanga kutambasula. Wothandizirayo ayenera kukakamiza pang'onopang'ono bondo lopindika kuti awonjezere kutambasula. Kutambasula kuyenera kuchitika kwa masekondi pafupifupi 30 ndikubwereza 2-3 mbali iliyonse. Kulakwitsa kofala ndikufunsira

Kuthandizira Oblique Glute Minimus Ndi Medius Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthandizira Oblique Glute Minimus Ndi Medius Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi Oblique Glute Minimus Ndi Medius Stretch. Komabe, ndikofunikira kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira. Komanso, nthawi zonse ndibwino kuti muyambe ndi kutsika pang'onopang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zanu ndi kusinthasintha zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthandizira Oblique Glute Minimus Ndi Medius Stretch?

• The Lying Oblique Glute Minimus And Medius Stretch: Pakusinthasintha uku, mumagona cham'mbuyo ndikuwoloka mwendo umodzi pamwamba pa mzake, kenako pang'onopang'ono mukokere bondo lakumunsi ku chifuwa chanu kuti mutambasule minofu ya glute.
• The Standing Oblique Glute Minimus And Medius Stretch: Kusiyanaku kumaphatikizapo kuyimirira ndi kuyika phazi limodzi pamtunda, ndikutsamira kutsogolo kutambasula minofu ya glute.
• Yoga Pigeon Pose Oblique Glute Minimus And Medius Stretch: Yoga iyi imaphatikizapo kupinda mwendo umodzi patsogolo panu ndikutambasula wina kumbuyo kwanu, kenako ndikutsamira kutsogolo kuti mutambasule minofu ya glute.
• The Foam Roller Oblique Glute Minimus And Medius Stretch: Kusiyanaku kumakhudza

Izinto zokufunda ezishisa ezivumelekile Kuthandizira Oblique Glute Minimus Ndi Medius Stretch?

• Side-Lying Hip Abduction: Zochitazi zimagwira ntchito olanda chiuno, kuphatikizapo gluteus medius ndi minimus, omwe ndi minofu yomweyi yomwe imayang'aniridwa ndi Assisted Oblique Glute Minimus ndi Medius Stretch, kuonetsetsa kuti minofuyi siisinthasintha komanso yolimba.
• Ma Hydrants a Moto: Ntchitoyi imathandizira kusuntha kwa chiuno ndikulimbitsa minofu ya gluteus medius ndi minimus, kupereka chithandizo chokwanira kwa Assisted Oblique Glute Minimus ndi Medius Stretch mwa kupititsa patsogolo ntchito yonse ndi kukhazikika kwa minofuyi.