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Lever Side Hip Adduction

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiNyankole machine
Imimiselo eqhaphoGluteus Maximus
Amashwa eqhapho
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Ukuxhumana kwe Lever Side Hip Adduction

The Lever Side Hip Adduction ndi ntchito yolimbitsa mphamvu yomwe imayang'ana makamaka minofu yamkati ya ntchafu ndi zowonjezera za m'chiuno, zomwe zimathandiza kuti pakhale kukhazikika, kukhazikika, ndi mphamvu zochepa za thupi. Ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akulandira chithandizo chamankhwala omwe akufuna kupititsa patsogolo masewera awo kapena kukonzanso kuvulala kwa m'munsi. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kukonza momwe thupi lanu limayendera komanso kaimidwe, kuchepetsa chiopsezo cha kuvulala, komanso kukulitsa luso lanu lochita ntchito za tsiku ndi tsiku mosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Side Hip Adduction

  • Ikani mwendo wanu wakumanja kumbuyo kwa mkono wa lever ndikugwira zogwirira ntchito kuti mukhale bata.
  • Kankhirani mkono wa lever ndi mwendo wanu wakumanja kumanzere kwanu momwe mungathere pomwe thunthu lanu liyima.
  • Gwirani kamphindi pachimake cha kayendetsedwe kake, kenako pang'onopang'ono mubwerere mwendo wanu kumalo oyambira.
  • Bwerezani zolimbitsa thupi kuti mubwereze kuchuluka komwe mukufuna, kenaka sinthani mbali kuti muchite masewerawa ndi mwendo wanu wakumanzere.

Izinto zokwenza Lever Side Hip Adduction

  • Kuyenda Koyendetsedwa: Pewani kugwiritsa ntchito mphamvu kuti mugwedeze mwendo wanu mkati, chifukwa izi zingayambitse kuvulala komanso kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa, kufinya minofu yamkati mwa ntchafu yanu pamene mukubweretsa mwendo wanu pakati pa thupi lanu.
  • Kusankha Kulemera Moyenera: Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera komanso kuvulala.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kubweretsa mwendo wanu mpaka mkati momwe mungathere, ndikuwulola kubwerera mmbuyo

Lever Side Hip Adduction Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Side Hip Adduction?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Side Hip Adduction, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti akutsogolereni muzolimbitsa thupi kambirimbiri kuti mutsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankhira kupitirira mulingo wanu wotonthoza.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Side Hip Adduction?

  • Seated Hip Adduction: Kusinthaku kumachitika pamakina okhala m'chiuno, pomwe mumafinya ntchafu zanu motsutsana ndi kukana.
  • Supine Hip Adduction: Kusiyanaku kumachitika mutagona chagada, nthawi zambiri ndi mpira wamankhwala kapena mphete ya Pilates pakati pa mawondo anu, yomwe mumafinya pamodzi.
  • Lateral Lunge : Izi ndizosiyana kwambiri, pamene mumapita kumbali ndikugwada bondo lanu, kusunga mwendo winawo mowongoka, kugwira ntchito mogwira mtima minofu ya adductor.
  • Pilates Hip Adduction: Kusiyanasiyana kumeneku kumachitika nthawi zambiri pamakina okonzanso a Pilates, pomwe mumagona pambali panu ndikukankhira chonyamulira chosuntha ndi mwendo wanu wakumunsi, ndikugwira ntchito zowonjezera.

Izinto zokufunda ezishisa ezivumelekile Lever Side Hip Adduction?

  • Lateral Lunges : Zochita izi zimagwirizana ndi Lever Side Hip Adduction chifukwa zimagwiranso ntchito mkati ndi kunja kwa ntchafu, kupititsa patsogolo mphamvu ndi kusinthasintha kwa zowonjezera chiuno, zomwe ndizo minofu yaikulu yomwe imagwiritsidwa ntchito mu Lever Side Hip Adduction.
  • Milatho ya Hip: Milatho ya Hip ndi yopindulitsa pamene imayang'ana glutes ndi minofu ya m'chiuno, yomwe imapereka chithandizo ndi kukhazikika kwa owonjezera m'chiuno, potero kumapangitsanso mphamvu ya Lever Side Hip Adduction.

Amaxabiso angamahlekwane kanye Lever Side Hip Adduction

  • Gwiritsani ntchito makina opangira chiuno
  • Zolimbitsa thupi zowonjezera m'chiuno
  • Kulimbitsa thupi mothandizidwa ndi makina
  • Lever mbali adduction kwa m'chiuno
  • Zochita zolimbitsa chiuno
  • Zida zochitira masewera olimbitsa thupi kuti muchepetse chiuno
  • Zochita zamakina a Lever za m'chiuno
  • Kulimbitsa thupi kwa minofu ya Adductor
  • Makina owonjezera a m'chiuno
  • Maphunziro owonjezera chiuno cha makina a Lever