Kuwonjezeka kwa band m'chiuno

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Adductor Longus, Adductor Magnus
• Amashwa eqhapho: Gracilis, Pectineous

Ukuxhumana kwe Kuwonjezeka kwa band m'chiuno

The Band Hip Adduction ndi masewera olimbitsa thupi otsika omwe amayang'ana kwambiri minofu yamkati ya ntchafu, kuthandiza kulimbikitsa ndi kumveketsa. Zochita zolimbitsa thupizi ndi zabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kukonza mphamvu zawo zam'munsi, kukhazikika, komanso kusinthasintha. Kuphatikizira Kuwonjezera kwa Hip Band muzochita zanu zolimbitsa thupi kumatha kupititsa patsogolo masewera anu onse, kukuthandizani kupewa kuvulala, komanso kumathandizira kuti mukhale ndi dongosolo lolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwonjezeka kwa band m'chiuno

• Imani cham'mbali pofika poika nangula ndikumanga mbali ina ya gululo mozungulira bondo lanu lapafupi.
• Mapazi anu ali motalikirana ndi m'lifupi mwake ndipo manja anu ali m'chiuno mwanu kuti mugwirizane, sunthani mwendo wanu pang'onopang'ono ndi gululo ku mwendo wanu wina, ndikuwongoka bondo lanu.
• Imani pang'ono pamene miyendo yanu ili pafupi, kenaka bwererani pang'onopang'ono mwendo wanu kumalo oyambira.
• Bwerezani izi kuti mubwerenso ma reps omwe mukufuna, kenaka sinthani mbali kuti mugwire mwendo wina.

Izinto zokwenza Kuwonjezeka kwa band m'chiuno

• Mayendedwe Oyendetsedwa: Yendetsani pang'onopang'ono mwendo wanu kutali ndi pakati pa thupi lanu, ndikuwongolera mwendo wanu. Pewani kuthamanga mothamanga kapena kugwiritsa ntchito mphamvu kuti mugwedeze mwendo wanu. Izi zitha kubweretsa kuvulala ndipo sizingawongolere bwino minofu yomwe mukufuna.
• Sungani Thupi Lanu Lokhazikika: Pamene mukusuntha mwendo wanu, sungani thupi lanu lokhazikika ndipo pewani kutsamira kumbali. Ichi ndi cholakwika chofala chomwe chingachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
• Pitirizani Kupanikizika: Pitirizani kugwedezeka pa gulu lonselo. Izi zikutanthauza kuti musalole mwendo wanu kubwereranso kumalo oyambira. Kulimbana kosalekeza kumeneku kudzathandiza kukulitsa ubwino wa masewerawo.
• Kutenthetsa Pamaso Pamaso: Monga momwe zimakhalira ndi masewera olimbitsa thupi

Kuwonjezeka kwa band m'chiuno Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwonjezeka kwa band m'chiuno?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a band hip. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa ndizochepa kwambiri ndipo zimatha kusinthidwa mosavuta kuti zigwirizane ndi msinkhu wanu wolimbitsa thupi. Ingotsimikizirani kuti mukuyamba ndi gulu locheperako ndikuwonjezera kukana pamene mphamvu yanu ikukula. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuphunzira mawonekedwe oyenera kuti musavulale. Mungafune kulingalira kugwira ntchito ndi mphunzitsi wanu kapena wothandizira thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwonjezeka kwa band m'chiuno?

• Lateral Band Walks: Zochita izi zimaphatikizapo kutenga masitepe am'mbali pomwe gulu lolimba limakhala lozungulira pamapazi anu, lomwe limathandiza kulunjika owonjezera m'chiuno.
• Seated Band Hip Adduction: Mutakhala pampando, lumikizani gulu lotsutsa kuzungulira ntchafu zanu ndikuzikanikiza palimodzi motsutsana ndi kukana kwa gululo.
• Kukweza M'chiuno M'chiuno: Mukusintha uku, mumagona cham'mbali ndi gulu lolimba lozungulira pamapazi anu, ndiyeno mukweze mwendo wam'mwamba motsutsana ndi kukana.
• Band Hip Adduction ndi Squat: Kusiyanaku kumaphatikiza squat ndi kukweza m'chiuno. Ndi gulu lotsutsa lozungulira pamapazi anu, mumagwa pansi ndipo pamene mukuyimirira, mumakweza mwendo umodzi kumbali motsutsana ndi kukana.

Izinto zokufunda ezishisa ezivumelekile Kuwonjezeka kwa band m'chiuno?

• Seated Leg Press : Mtsinje wa mwendo wokhala pansi ukhoza kuthandizira chiuno cha band monga momwe chimagwirira ntchito zowonjezera chiuno, koma kuwonjezera pa izo, zimaphatikizapo minofu ina yapansi ya thupi monga glutes, quadriceps, ndi hamstrings, kupereka thupi lochepa kwambiri. kulimbitsa thupi.
• Pilates Scissor: Zochita izi zimakwaniritsa kukweza kwa chiuno poyang'ana owonjezera m'chiuno, koma zimagwiranso ntchito pachimake ndikuwongolera bwino komanso kukhazikika. Kuphatikiza kwa masewera olimbitsa thupi kungapangitse kuti chiuno chonse chikhale bwino komanso mphamvu zapakati.