Mapazi Ogona Mmbali Kwezani

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: , Adductor Longus, Adductor Magnus, Gracilis
• Amashwa eqhapho: Pectineous

Ukuxhumana kwe Mapazi Ogona Mmbali Kwezani

The Side Lying Feet Kukweza ndi masewera olimbitsa thupi omwe amalimbitsa chiuno, glutes, ndi ntchafu, kupititsa patsogolo mphamvu za thupi lonse komanso kukhazikika. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuphatikiza oyamba kumene, chifukwa chakuchepa kwake. Anthu angafune kuchita masewerawa kuti azitha kulimbitsa thupi, kulimbitsa minofu, ndikuthandizira kaimidwe kabwinoko, zomwe zimapangitsa kuti zikhale zowonjezera pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapazi Ogona Mmbali Kwezani

• Sungani dzanja lanu lamanzere pansi patsogolo panu kuti muyese bwino.
• Pang'onopang'ono kwezani mwendo wanu wakumanzere momwe mungathere, kuusunga mowongoka komanso osasuntha torso.
• Imani pang'onopang'ono pamwamba pa kukweza, kenaka tsitsani mwendo wanu pang'onopang'ono mpaka pomwe munayambira.
• Bwerezaninso izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani kumanzere kwanu ndikusuntha komweko ndi mwendo wanu wakumanja.

Izinto zokwenza Mapazi Ogona Mmbali Kwezani

• Kuyenda Kwambiri: Pamene mukukweza mapazi akugona kumbali, onetsetsani kuti kayendetsedwe kake kakuchedwa komanso koyendetsedwa. Pewani kuthamangira masewera olimbitsa thupi chifukwa angayambitse mawonekedwe osayenera komanso kuvulala.
• Gwirani Ntchito Yanu: Panthawi yonse yochita masewera olimbitsa thupi, ndikofunikira kuti pakhale chidwi chanu. Izi sizidzangothandizira kukhazikika kwa thupi lanu, komanso kuonjezera mphamvu ya masewera olimbitsa thupi pogwiritsa ntchito minofu ya m'mimba.
• Pewani Kutsekereza Msana Wanu: Cholakwika chofala ndikubweza kumbuyo panthawi yochita masewera olimbitsa thupi. Izi zitha kuyika kupsinjika kosafunikira pamsana wanu ndikuchepetsa mphamvu yolimbitsa thupi. Onetsetsani kuti thupi lanu limakhala lolunjika nthawi yonse yochita masewera olimbitsa thupi.
• Range of Motion: Onetsetsani kuti mwakweza mwendo wanu m'mwamba monga momwe mungakhalire

Mapazi Ogona Mmbali Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapazi Ogona Mmbali Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Liing Feet. Ndi masewera olimbitsa thupi osavuta komanso ogwira mtima omwe amalunjika m'chiuno, glutes, ndi ntchafu. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kupweteka pamene mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapazi Ogona Mmbali Kwezani?

• Mapazi Olemetsa Mbali Yakunama Kwezani: Mukusintha uku, mumavala zolemera za akakolo kuti muwonjezere kukana komanso kulimbitsa thupi.
• Mapazi Ogona Pambali Amakwezera ndi Kuchotsa M'chiuno: Apa, mumakweza mwendo wanu wakumtunda kumbali kwinaku mukukweza mapazi anu, kulunjika ntchafu yakunja ndi minofu ya glute.
• Mapazi Ogona Pambali Amakwezera ndi Knee Bend: Kusiyanaku kumaphatikizapo kupinda bondo lanu pamtunda wa 90-degree pamene mukukweza mapazi anu, zomwe zingathandize kutsata minofu yosiyanasiyana m'miyendo yanu ndi glutes.
• Mapazi Onama M'mbali Amakwezera ndi Kuthamanga: Pakusiyana uku, mumawonjezera kachidutswa kakang'ono pamwamba pa kukweza, komwe kungathandize kuwonjezera mphamvu ndikuwongolera minofu mwanjira ina.

Izinto zokufunda ezishisa ezivumelekile Mapazi Ogona Mmbali Kwezani?

• Kuchita masewera olimbitsa thupi a Glute Bridge kumakwaniritsa Mapazi Ogona Pambali Amakweza mwa kulimbikitsa gluteus maximus, yomwe imagwira ntchito limodzi ndi minofu yomwe imayang'aniridwa mu Side Liing Feet Kukweza, kulimbikitsa mphamvu zonse zochepetsera thupi ndi kulimbitsa thupi.
• Kuchita masewera olimbitsa thupi a Fire Hydrant ndi chinthu china chothandizira kwambiri ku Side Lying Feet Kukweza pamene imayang'ana olanda m'chiuno ndi minofu ya glute, kupititsa patsogolo ubwino wa chiuno ndi glute kulimbitsa koperekedwa ndi Side Lying Feet Raises.