Mbali ya Plank Hip Adduction

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis
• Amashwa eqhapho: Iliopsoas, Obliques, Tensor Fasciae Latae

Ukuxhumana kwe Mbali ya Plank Hip Adduction

The Side Plank Hip Adduction ndi ntchito yovuta yomwe imayang'ana pachimake, m'chiuno, ndi m'munsi mwa thupi, kupereka mphamvu, mphamvu, ndi kukhazikika. Ndizopindulitsa makamaka kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kupititsa patsogolo machitidwe awo a thupi kapena kukonzanso kuvulala kwa m'chiuno kapena m'munsi mwa thupi. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kulimbikitsa minofu, kuonjezera kulamulira thupi, ndikulimbikitsa kaimidwe kabwino, ndikupangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kupititsa patsogolo kulimbitsa thupi ndi machitidwe a thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mbali ya Plank Hip Adduction

• Kwezani thupi lanu mmwamba kuti mupange mzere wowongoka kuchokera kumutu mpaka kumapazi anu, kufananiza mbali ya phazi lanu lakunsi ndi mkono wanu, uku ndiko kuyamba kwanu kwa thabwa lakumbali.
• Kwezani mwendo wanu wam'mwamba momwe mungathere, kuusunga mowongoka, iyi ndi gawo lowonjezera m'chiuno mwazochitazo.
• Gwirani malowa kwa masekondi angapo, kenaka tsitsani mwendo wanu wakumtunda kuti mukakumane ndi mwendo wanu wapansi.
• Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kenaka sinthani mbali kuti mugwiritse ntchito chiuno china.

Izinto zokwenza Mbali ya Plank Hip Adduction

• Phatikizani Ma Core ndi Glutes: Kulakwitsa kofala sikukuphatikiza pachimake ndi glutes panthawi yonse yolimbitsa thupi. Izi zitha kubweretsa malo osakhazikika komanso kuvulala komwe kungachitike. Nthawi zonse sungani pachimake chanu cholimba ndi glutes kuti mukhalebe bwino ndikuwongolera pamene mukukweza mwendo wanu.
• Mayendedwe Oyendetsedwa: Mukakweza mwendo wanu wam'mwamba, chitani pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kuthamanga chifukwa izi zingayambitse kupsinjika kapena kuvulala. Kuchita bwino kwa ntchitoyi kumachokera ku zovuta zolamulidwa ndi kumasulidwa kwa minofu.
• Sungani Thupi Limodzi: Cholakwika chimodzi chomwe muyenera kupewa ndikusiya m'chiuno mwanu kapena thupi lanu ligwedezeke pakati. Onetsetsani thupi lanu

Mbali ya Plank Hip Adduction Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mbali ya Plank Hip Adduction?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Side Plank Hip Adduction, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kukhazikika. Ndikofunikira kuyamba ndi kusinthidwa ngati kuli kofunikira ndikupita patsogolo mpaka kumapeto. Nthawi zonse onetsetsani mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwachitika, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mbali ya Plank Hip Adduction?

• Side Plank Hip Adduction ndi Resistance Band: Pakusiyana uku, gulu lotsutsa likuwonjezeredwa kuzungulira m'mapazi kuti liwonjezere kuwonjezereka kwa chiuno.
• Weighted Side Plank Hip Adduction: Izi zimaphatikizapo kunyamula dumbbell kapena mbale yolemetsa pamyendo wakumtunda pamene mukuchita masewera olimbitsa thupi kuti muwonjezere kukana.
• Mbali ya Plank Hip Adduction ndi Kupotoza: Kusiyanaku kumaphatikizapo kupotoza pamwamba pa kayendetsedwe kake, komwe kumapangitsa ma obliques kwambiri.
• Kupititsa patsogolo kwa Plank Hip pa Mpira Wokhazikika: Kuchita masewera olimbitsa thupi pa mpira wokhazikika kumawonjezera vuto lanu ndipo kumapangitsa kuti minofu yanu ikhale yovuta kwambiri.

Izinto zokufunda ezishisa ezivumelekile Mbali ya Plank Hip Adduction?

• Kuchita masewera olimbitsa thupi kwa Mbalame ya Mbalame kumaphatikizapo Kupititsa patsogolo kwa Side Plank Hip polimbikitsa kukhazikika kwapakati ndi kukhazikika, mofanana ndi thabwa lakumbali, komanso kumaphatikizapo kugwirizanitsa kumbuyo ndi gluteal minofu, kulimbikitsa mphamvu za thupi lonse ndi kugwirizana.
• Kuchita masewera olimbitsa thupi a Glute Bridge ndi ntchito ina yowonjezera ku Side Plank Hip Adduction monga momwe imayang'ananso zowonjezera chiuno, koma imayang'ana kwambiri pa glutes ndi hamstrings, zomwe zingathandize kupititsa patsogolo mphamvu ndi kukhazikika kwa thupi lochepa komanso kupititsa patsogolo mphamvu ya mbali. matabwa.