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Lever Seated Hip Adduction

Umakhi woMsebenzi

Inhloko yeziNdawoMapahu mamindruji.
IdivayisiNyankole machine
Imimiselo eqhaphoAdductor Longus, Adductor Magnus
Amashwa eqhapho, Gracilis
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Ukuxhumana kwe Lever Seated Hip Adduction

The Lever Seated Hip Adduction ndi ntchito yolimbitsa thupi yomwe imayang'ana mkati mwa ntchafu minofu, makamaka gulu la adductor. Ndi yabwino kwa othamanga kapena okonda masewera olimbitsa thupi omwe akufuna kuwonjezera mphamvu zawo zapansi, kukhazikika, ndi kulimbitsa thupi. Zochita izi sizothandiza kokha pakuwongolera kukongola kwa mwendo wonse, komanso kupititsa patsogolo magwiridwe antchito ndi masewera omwe amafunikira chiuno champhamvu, chokhazikika komanso ntchafu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Seated Hip Adduction

  • Khalani pamakina ndi nsana wanu molunjika pa pad, ndikuyika ntchafu zanu zamkati motsutsana ndi mapepala operekedwa.
  • Gwirani zogwirira mbali zonse za makinawo kuti zikhazikike, ndipo onetsetsani kuti mapazi anu ndi athyathyathya pansi.
  • Pang'onopang'ono sungani ntchafu zanu motsutsana ndi mapepala, kuwabweretsa pamodzi molamulirika, ndipo onetsetsani kuti thupi lanu lakumtunda likhale lokhazikika.
  • Pambuyo popuma pang'ono pamwamba pa kayendetsedwe kake, pang'onopang'ono mubwererenso miyendo yanu kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake.

Izinto zokwenza Lever Seated Hip Adduction

  • **Mayendedwe Olamuliridwa:** Pewani kusuntha kapena kusuntha mwachangu. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
  • **Pewani Kuwonjeza:** Osatambasula miyendo yanu kutali kwambiri ndi mbali. Kulakwitsa kofala kumeneku kumatha kusokoneza minofu ya m'chiuno. Kusunthaku kuyenera kukhala kufinya momasuka mkati, osati kukankha mwamphamvu.
  • **Kupuma Moyenera:** Kumbukirani kupuma moyenera panthawi yolimbitsa thupi. Exhale pamene mukufinya ntchafu zanu pamodzi ndi kupuma pamene mukumasula. Kugwira mpweya wanu kumatha kuwonjezera kuthamanga kwa magazi ndikulepheretsa minofu yanu kupeza mpweya womwe umafunikira.
  • **Kulemera Koyenera:** Osagwiritsa ntchito kwambiri

Lever Seated Hip Adduction Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Seated Hip Adduction?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Seated Hip Adduction. Ndikofunika kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe abwino ndikupewa kuvulala. Kuchita masewera olimbitsa thupi kumayang'ana minofu yamkati ya ntchafu, ndipo ndikofunikira kuti muzichita pang'onopang'ono komanso mowongolera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kufunafuna chitsogozo kwa katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Seated Hip Adduction?

  • The Lying Hip Adduction: Zochita izi zimachitika pansi kapena pamphasa, pomwe mumagona chammbali ndikukweza mwendo wanu wakumtunda, kutulutsa minofu yamkati ya ntchafu.
  • The Side Lunge: Kusiyanaku sikumangogwira ntchito zowonjezera, komanso glutes, quads, ndi hamstrings. Mumayima ndi phazi motalikirana, tambasulani phazi limodzi kumbali, ndi kupinda bondo la phazi lopondapo pamene mwendo wina ukuwongoka.
  • The Sumo Squat: Uku ndi squat yokulirapo pomwe zala zanu zimalozera kunja. Imalimbana ndi ntchafu zamkati, pamodzi ndi glutes ndi quads, kuposa squat yachikhalidwe.
  • The Pilates Side Leg Lift: Zochita izi zimachitika mutagona pambali panu

Izinto zokufunda ezishisa ezivumelekile Lever Seated Hip Adduction?

  • Mapapu ndi masewera ena omwe amatha kuthandizira Lever Seated Hip Adduction chifukwa amafunikira kukhazikika komanso kulumikizana, kugwira ntchito mkati mwa ntchafu, komanso kuthandizira kulimbikitsa minofu ya m'chiuno.
  • Zochita zolimbitsa thupi za Glute Bridge zingakhalenso zothandizira bwino kwa Lever Seated Hip Adduction, monga momwe zimakhalira ndi glutes ndi hamstrings, kuthandizira minofu ya chiuno cha adductor ndikuthandizira kupititsa patsogolo mphamvu za thupi lonse.

Amaxabiso angamahlekwane kanye Lever Seated Hip Adduction

  • Limbikitsani kulimbitsa thupi kwa makina
  • Zochita zolimbitsa chiuno
  • Zida zolimbitsa ntchafu zolimbitsa thupi
  • Lever yokhala mkati mwa ntchafu yolimbitsa thupi
  • Makina ochita masewera olimbitsa thupi a Adductor
  • Gwiritsani ntchito zida za ntchafu toning
  • Makina ochitira masewera olimbitsa thupi owonjezera m'chiuno
  • Kulimbitsa thupi mkati mwa ntchafu ndi makina owonjezera
  • Zochita zolimbitsa ntchafu zakhala pansi
  • Lever makina kwa minofu adductor.