Ma flexor a m'chiuno

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Ma flexor a m'chiuno

Kuchita masewera olimbitsa thupi a Hip flexor ndi kopindulitsa kulimbitsa minofu yomwe imathandizira kupindika ndi kusinthasintha kwa thupi lapansi, kupititsa patsogolo kuyenda komanso kuchepetsa chiopsezo cha kuvulala. Zochita izi ndizothandiza makamaka kwa othamanga, othamanga, ndi anthu omwe amakhala nthawi yayitali, chifukwa angathandize kuthana ndi kuuma ndi kufooka komwe kungayambike m'dera la chiuno. Anthu angafune kuchita masewera olimbitsa thupi a hip flexor kuti apititse patsogolo masewera awo, kusintha kaimidwe, kuchepetsa kupweteka kwa msana, kapena kuwonjezera kusinthasintha ndi kuyenda kosiyanasiyana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ma flexor a m'chiuno

• Kenaka, yendani patsogolo ndi phazi lanu lamanja, ndikuchepetsani thupi lanu mpaka bondo lanu lakumanja litapindika kufika madigiri 90 ndipo bondo lanu lakumanzere likuyandikira pansi.
• Gwirani izi kwa kamphindi, kuonetsetsa kuti bondo lanu lakumanja lili pamwamba pa bondo lanu lakumanja ndipo torso yanu ili yowongoka.
• Kenako, tsitsani phazi lanu lakumanja ndikubwerera pamalo oyamba.
• Bwerezani izi ndi mwendo wanu wakumanzere, ndipo pitirizani kusinthana miyendo panthawi yonse yolimbitsa thupi.

Izinto zokwenza Ma flexor a m'chiuno

• Fomu Yolondola: Chimodzi mwa zolakwika zomwe anthu amachita akamachita masewera olimbitsa thupi a chiuno ndikugwiritsa ntchito mawonekedwe olakwika. Mwachitsanzo, pochita mapapu, onetsetsani kuti bondo lanu lili pamwamba pa bondo lanu ndipo msana wanu uli wowongoka. Izi zingathandize kupewa mavuto ndi kuvulala.
• Mayendedwe Oyendetsedwa: Chitani mayendedwe aliwonse pang'onopang'ono komanso mowongolera. Izi sizimangothandiza kugwirizana ndi chiuno chowongolera bwino, komanso kuchepetsa chiopsezo cha kuvulala. Pewani kugwiritsa ntchito mphamvu kuti mudutse masewera olimbitsa thupi, chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Musapitirire: Ngakhale kuli kofunika kudzitsutsa nokha, ndikofunikanso kuti musakankhire thupi lanu patali. Ngati

Ma flexor a m'chiuno Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ma flexor a m'chiuno?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a hip flexor. Ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kulimbitsa thupi kuti musavulale. Zochita zolimbitsa thupi zoyambira bwino za m'chiuno zimaphatikizira maulendo oyimirira, agulugufe okhala pansi, ndi kuyimirira ntchafu. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi akatswiri ochita masewera olimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ma flexor a m'chiuno?

• Minofu ya Iliacus, yochokera ku iliac fossa, ndi chiuno chinanso chomwe chimagwira ntchito pamodzi ndi Psoas Major kuti alole kusinthasintha kwa chiuno.
• Rectus Femoris, gawo la gulu la minofu ya quadriceps, limagwiranso ntchito ngati chiuno cha chiuno pothandizira kukweza bondo kupita ku thupi.
• Minofu ya Sartorius, minofu yayitali kwambiri m'thupi la munthu, ndi chiuno chopindika chomwe chimathandiza kupindika kwa bondo ndi chiuno komanso kuchotsa m'chiuno ndi kuzungulira kozungulira.
• Tensor Fasciae Latae ndi chiuno chowongolera chomwe chimathandiza kusinthasintha ndi kulanda m'chiuno, zomwe zimapangitsa kuti zikhale zofunika kwambiri pamayendedwe monga kuyenda ndi kuthamanga.

Izinto zokufunda ezishisa ezivumelekile Ma flexor a m'chiuno?

• Mapapo ndi opindulitsa pamene akugwira ntchito yowonjezera m'chiuno mwanu, kupititsa patsogolo kuyenda ndi mphamvu za ma flexor a m'chiuno mwanu komanso akugwira minofu yanu yapakati ndi yapansi.
• Kuchita masewera olimbitsa thupi kwa Bridge kumakhudza makamaka ma glutes ndi hamstrings komanso kumapangitsa kuti chiuno chikhale chokhazikika, chomwe chimathandiza kuti chiuno chikhale chokhazikika komanso chokhazikika chomwe chimathandizira kugwira ntchito bwino kwa chiuno.