Kuyimirira Kutambasula kwa Hip
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Kuyimirira Kutambasula kwa Hip
The Standing Rotational Hip Stretch ndi masewera olimbitsa thupi omwe cholinga chake ndi kupititsa patsogolo kusinthasintha, kuyenda, ndi mphamvu m'chiuno ndi kumbuyo. Ndi yabwino kwa othamanga, ovina, kapena aliyense amene amachita zinthu zomwe zimafuna mayendedwe osiyanasiyana komanso kusinthasintha kwa chiuno. Kuphatikizira kutambasuka kumeneku m'chizoloŵezi chanu kungathandize kuchepetsa kupweteka kwa m'chiuno ndi m'munsi, kupititsa patsogolo ntchito zanu zamasewera ndi zochitika za tsiku ndi tsiku, komanso kupewa kuvulala kokhudzana ndi minofu yolimba kapena yofooka.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Kutambasula kwa Hip
- Kwezani bondo lanu lakumanja mpaka m'chiuno, ndikuwongolera phazi lanu.
- Pang'onopang'ono tembenuzani chiuno chanu kumanja, ndikusuntha bondo lanu mozungulira.
- Bwerezani izi kwa 10-15 kubwereza, kenaka sinthani ku mwendo wina.
- Chitani ma seti 2-3 mbali iliyonse, kuwonetsetsa kuti mtima wanu ukhale wotanganidwa nthawi yonse yochita masewera olimbitsa thupi kuti mukhalebe bwino.
Izinto zokwenza Kuyimirira Kutambasula kwa Hip
- Kuyenda Koyendetsedwa: Tembenuzani chiuno chanu mozungulira popanda kusuntha thupi lanu lakumtunda. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Pewani mayendedwe othamanga omwe angayambitse kuvulala.
- Gwiritsani Ntchito Thandizo: Ngati mwangoyamba kumene kuchita izi kapena muli ndi vuto, gwiritsani ntchito khoma kapena mpando kuti muthandizire. Izi zingakuthandizeni kuti mukhalebe bwino ndikuyang'ana pa kuzungulira kwa chiuno.
- Sungani Kuyanika: Onetsetsani kuti mapazi anu ali okhazikika ndipo kulemera kwa thupi lanu kumagawidwa mofanana. Pewani kutsamira mbali imodzi kapena imzake chifukwa izi zingayambitse kusamvana ndi kuvulala komwe kungachitike.
- Kukula Kwapang'onopang'ono: Yambani ndi mabwalo ang'onoang'ono ndipo pang'onopang'ono muwonjezere kukula kwa chiuno chanu pamene kusinthasintha kwanu kukukula. Osakakamiza thupi lanu kulowa
Kuyimirira Kutambasula kwa Hip Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kuyimirira Kutambasula kwa Hip?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Rotational Hip Stretch. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti musavulale. Ndizothandizanso kukhala ndi munthu wodziwa zambiri za zomwe akukuwongolerani, kapena kuwonera makanema ophunzitsira kuti muwonetsetse kuti mukuchita bwino. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva ululu uliwonse.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Kutambasula kwa Hip?
- Lunge Rotational Hip Stretch: Izi zimaphatikizapo kutenga sitepe yayikulu kutsogolo kupita kumalo olowera, kenako kuzungulira torso kupita ku mwendo wakutsogolo ndikusunga chiuno chofanana.
- Supine Rotational Hip Stretch: Mukusintha uku, mumagona chamsana, kuwoloka mwendo umodzi pamwamba pa mzake, kenako gwiritsani ntchito manja anu kukokera pang'onopang'ono mwendo wanu pachifuwa chanu.
- Kutambasula kwa Mchiuno Kozungulira: Izi zimaphatikizapo kuyenda pamiyendo yonse inayi, kenaka kutambasula mwendo umodzi kumbali ndikuzungulira torso ku mwendo wotambasula.
- Pigeon Pose Rotational Hip Stretch: Yoga iyi imaphatikizapo kupinda mwendo umodzi kutsogolo kwanu ndi mwendo wina kuseri, ndikuzungulira torso ku mwendo wopindika.
Izinto zokufunda ezishisa ezivumelekile Kuyimirira Kutambasula kwa Hip?
- Kutambasula kwa Gulugufe kumaphatikizana ndi Standing Rotational Hip Stretch pomwe imayang'ananso m'chiuno ndi ntchafu zamkati, kulimbikitsa kusuntha ndi kusinthasintha m'maderawa.
- The Seated Spinal Twist ndi ntchito ina yowonjezereka chifukwa sikuti imangotambasula m'chiuno komanso imaphatikizapo kayendetsedwe ka kayendetsedwe kake, kofanana ndi Standing Rotational Hip Stretch, yomwe imathandiza kupititsa patsogolo mphamvu zonse zapakati ndi kukhazikika.
Amaxabiso angamahlekwane kanye Kuyimirira Kutambasula kwa Hip
- Thupi lolemera mchiuno kutambasula
- Zochita zozungulira m'chiuno
- Kulimbitsa thupi mozungulira mchiuno
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Zochita zolimbitsa thupi m'chiuno
- Njira yozungulira yozungulira yozungulira
- Masewero a Hip flexibility
- Bodyweight mozungulira chiuno kutambasula
- Zochita zolimbitsa thupi zozungulira m'chiuno
- Zochita zoyimirira za kusinthasintha kwa chiuno