Kutsamira Abductor Kutambasula
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Ukuxhumana kwe Kutsamira Abductor Kutambasula
The Leaning Abductor Stretch ndi masewera olimbitsa thupi omwe amalimbana kwambiri ndi olanda m'chiuno, kuwongolera kusinthasintha ndi mphamvu m'munsi mwa thupi. Kutambasula uku ndi koyenera kwa aliyense, kuyambira othamanga omwe akufuna kupititsa patsogolo ntchito zawo mpaka anthu omwe akufuna mpumulo ku chiuno kapena kutsika kwa msana. Kuphatikiza Leaning Abductor Stretch muzochita zanu kumatha kupititsa patsogolo kuyenda, kupewa kuvulala, ndikuwongolera magwiridwe antchito amthupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutsamira Abductor Kutambasula
- Kenaka, tengani sitepe yaikulu kumanja ndi phazi lanu lamanja, kusunga phazi lanu lakumanzere pamalo ake oyambirira.
- Tsatirani thupi lanu kumanja, pindani bondo lanu lakumanja pamene mwendo wanu wakumanzere ukuwongoka, ndipo tambasulani dzanja lanu lamanzere pamutu panu kumanja.
- Gwirani malowa kwa masekondi 15 mpaka 30, mukumva kutambasula kumanzere kwa thupi lanu ndi mchiuno mwako wakumanzere.
- Bwererani kumalo oyambira ndikubwereza masitepe omwewo kumbali ina kuti muzichita masewera olimbitsa thupi.
Izinto zokwenza Kutsamira Abductor Kutambasula
- Kutambasula Pang'onopang'ono: Yambani ndikutsamira mu kutambasula pang'onopang'ono. Pewani kulakwitsa kofala kuyesa kukakamiza kutambasula ndikutsamira patali, mwachangu kwambiri. Izi zingayambitse kupsinjika kwa minofu kapena kuvulala. M'malo mwake, tsamirani mu kutambasula pang'onopang'ono, ndipo gwirani kwa masekondi 15-30. Muyenera kumva kukoka pang'ono, koma osati kupweteka.
- Kupumira Mosasinthasintha: Kumbukirani kupuma mosasinthasintha nthawi yonseyi. Kugwira mpweya wanu kungayambitse kupsinjika m'thupi lanu, kupangitsa kuti kutambasula kusakhale kothandiza komanso kungayambitse kuvulala.
- Gwiritsani Ntchito Thandizo: Makamaka kwa oyamba kumene, zingakhale zothandiza kugwiritsa ntchito khoma kapena mipando yolimba kuti muthandizire pamene mukusewera Le.
Kutsamira Abductor Kutambasula Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kutsamira Abductor Kutambasula?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Leaning Abductor Stretch. Ndizochita masewera olimbitsa thupi kuti muzitha kusinthasintha komanso mphamvu mwa olanda m'chiuno, omwe ndi minofu yakunja kwa chiuno chanu. Komabe, monga masewera ena aliwonse, ndikofunikira kuyamba pang'onopang'ono komanso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kuwawa kapena kusapeza bwino mukuchita masewerawa, ndi bwino kuti muyime ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutsamira Abductor Kutambasula?
- Kutambasula kwa Butterfly: Izi ndizofanana ndi abductor wokhala pansi, koma mumakoka mapazi anu pafupi ndi thupi lanu ndikutsamira patsogolo, kukulitsa kutambasula.
- Kuyimirira kwa Abductor Kutambasula: Mu kusiyana kumeneku, mumayima molunjika, kuwoloka mwendo umodzi kumbuyo kwa mzake, ndikutsamira kumbali ya mwendo wakumbuyo, kutambasula ntchafu yakunja ndi ntchafu ya kumbuyo.
- Kunama Abductor Stretch: Kusiyanaku kumaphatikizapo kugona chagada, kuwerama mawondo, ndikuyika mapazi anu palimodzi. Kenako mawondo anu amagwa m'mbali kuti atambasule olanda.
- Pigeon Pose Abductor Stretch: Yoga iyi imaphatikizapo kupinda mwendo umodzi patsogolo panu ndikukulitsa mwendo wina kumbuyo kwanu, ndiye
Izinto zokufunda ezishisa ezivumelekile Kutsamira Abductor Kutambasula?
- Clamshells: Clamshells ndi masewera olimbitsa thupi kuti agwirizane ndi Leaning Abductor Stretch pamene akuyang'ana m'chiuno ndi glutes, kuthandiza kulimbikitsa ndi kukhazikika maderawa. Izi ndizopindulitsa monga malo olimba a chiuno ndi glute amatha kupititsa patsogolo mphamvu ya Leaning Abductor Stretch, kuti ikhale yosavuta kuchita ndikuwonjezera ubwino wake.
- Pigeon Pose: Yoga iyi ndi kutambasula kwakuya kwa chiuno komwe kumakwaniritsa Leaning Abductor Stretch polunjika gulu lomwelo la minofu. Zingathandize kuonjezera kusinthasintha ndi kayendetsedwe kake m'chiuno mwanu, zomwe zingapangitse kuti Leaning Abductor Stretch ikhale yogwira mtima kwambiri.
Amaxabiso angamahlekwane kanye Kutsamira Abductor Kutambasula
- Bodyweight ntchafu kutambasula
- Zochita zotsamira za Abductor
- Zolimbitsa thupi zolunjika mchiuno
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Njira yotsamira ya Abductor yotambasula
- Zochita zolimbitsa m'chiuno
- Bodyweight Abductor kutambasula
- Kupititsa patsogolo kusinthasintha kwa chiuno
- Zochita zotambasula za m'chiuno
- Bodyweight atatsamira kutambasula m'chiuno