Kuwonjezeka kwa Hip

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Adductor Longus
• Amashwa eqhapho: , Adductor Magnus, Gracilis

Ukuxhumana kwe Kuwonjezeka kwa Hip

Hip Adduction ndi ntchito yopindulitsa yomwe imayang'ana makamaka ndikulimbitsa minofu yamkati ya ntchafu, imapangitsa kusinthasintha kwa ntchafu, komanso kumapangitsa kuti thupi likhale lokhazikika. Kulimbitsa thupi kumeneku ndikwabwino kwa othamanga, okonda zolimbitsa thupi, kapena anthu omwe akuchira kuvulala omwe akufuna kuwongolera kayendetsedwe kawo kotsatira ndi kuwongolera. Mwa kuphatikiza Hip Adduction muzochita zawo, anthu amatha kupititsa patsogolo machitidwe awo pamasewera, kupewa kuvulala, komanso kulimbikitsa kukhazikika kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwonjezeka kwa Hip

• Sungani mapazi anu molunjika pamapazi ndikugwira zogwirira ntchito kumbali zonse za makina kuti muthandizidwe.
• Pang'onopang'ono kanikizani miyendo yanu motsutsana ndi kukana kwa makina, kuonetsetsa kuti mukufinya ntchafu zanu zamkati pamene mukuchita kayendetsedwe kameneka.
• Gwirani malowo kwa masekondi angapo pamene miyendo yanu ili pafupi kwambiri momwe mungathere.
• Pang'onopang'ono bwezerani miyendo yanu kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake komanso osalola kuti zolemera zibwerere m'malo mwake.

Izinto zokwenza Kuwonjezeka kwa Hip

• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu komanso onjenjemera. M'malo mwake, chitani masewerawa pang'onopang'ono, molamulidwa. Izi sizimangothandiza kupewa kuvulala komanso zimatsimikizira kuti minofu yanu ikugwira ntchito nthawi yonse yochita masewera olimbitsa thupi.
• Pewani Kuchulukitsitsa: Ngakhale zingakhale zokopa kugwiritsa ntchito kulemera kwakukulu kuti mufulumizitse zotsatira, izi zikhoza kukhala zotsutsana ndi kuvulaza. Yambani ndi kulemera komwe mungathe kukweza bwino kwa 10 mpaka 15 kubwerezabwereza ndikuwonjezera pang'onopang'ono kulemera kwanu pamene mphamvu zanu zikukula.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, ndikofunikira kudutsa mumayendedwe onse. Izi zikutanthauza kubweretsa miyendo yanu pamodzi ngati

Kuwonjezeka kwa Hip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwonjezeka kwa Hip?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Hip Adduction. Ndi ntchito yosavuta komanso yothandiza yomwe imayang'ana minofu yamkati mwa ntchafu. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuyamba ndi zolemera zopepuka kapena kukana ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi poyamba kuti atsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwonjezeka kwa Hip?

• Kunama Hip Adduction: Mu kusiyana kumeneku, mumagona pambali panu ndikukweza mwendo wanu wapamwamba, kenaka muchepetse pa mwendo wanu wapansi, mukugwira ntchito ya adductor minofu.
• Cable Hip Adduction: Izi zimaphatikizapo kuyimirira pafupi ndi makina a chingwe, kumangirira chingwe ku bondo, ndi kukoka mwendo wanu pathupi lanu.
• Standing Hip Adduction: Izi zimachitika mutaimirira ndi bande yolimbana ndi akakolo anu, pomwe mumasuntha mwendo umodzi chapakati pa thupi lanu.
• Kukhazikika kwa Mpira wa Hip: Kusiyanaku kumaphatikizapo kugona pambali panu ndi mpira wokhazikika pakati pa mapazi anu, ndikukweza mpirawo mmwamba ndi pansi.

Izinto zokufunda ezishisa ezivumelekile Kuwonjezeka kwa Hip?

• Mapapu amaphatikizanso ndi Hip Adduction pamene akuyang'ana minofu yamkati ya ntchafu, chiuno chosinthika, ndi glutes, zomwe zimagwiranso ntchito panthawi ya Hip Adduction, kupititsa patsogolo chiuno chonse ndi mphamvu.
• Mwendo wam'mbali umakweza ntchito pa ntchafu zakunja ndi olanda m'chiuno, zomwe zimapangitsa kuti pakhale ntchafu yamkati ya Hip Adductions, motero kulimbikitsa kukula kwa minofu ya m'chiuno.