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Mlendo Wowongoka Wakunja kwa Hip Abductor

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Medius, Tensor Fasciae Latae
Amashwa eqhapho
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Ukuxhumana kwe Mlendo Wowongoka Wakunja kwa Hip Abductor

Zochita zolimbitsa thupi za Straight Leg Outer Hip Abductor ndizochita zolimbitsa thupi zomwe zimalimbitsa minofu ya m'chiuno, yomwe imathandizira kukonza bwino, kukhazikika, komanso kutsika kwamphamvu kwa thupi lonse. Ndi masewera ochita masewera olimbitsa thupi oyenera kwa othamanga, anthu omwe akuchira chifukwa chovulala m'chiuno kapena m'miyendo, kapena aliyense amene akufuna kulimbitsa thupi lawo. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti azitha kuyenda bwino, kuchepetsa chiopsezo cha kuvulala, ndikuthandizira kuchita masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mlendo Wowongoka Wakunja kwa Hip Abductor

  • Sungani dzanja lanu lamanzere m'chiuno mwanu kapena pansi patsogolo panu kuti mukhale oyenerera ndi chithandizo.
  • Pang'onopang'ono kwezani mwendo wanu wam'mwamba (mwendo wakumanzere) momwe mungathere pamene mukuwongoka ndikusunga bwino.
  • Gwirani malowo kwa kamphindi, kenaka muchepetse mwendo wanu pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezaninso izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani mbali ndikuchitanso chimodzimodzi ndi mwendo wanu wakumanja.

Izinto zokwenza Mlendo Wowongoka Wakunja kwa Hip Abductor

  • Mayendedwe Oyendetsedwa: Kuyenda kwa mwendo wanu kuyenera kuyendetsedwa ndi kukhazikika. Pewani kugwedezeka kapena kusuntha mwachangu komwe kungayambitse minofu kapena kuvulaza. Cholinga chiyenera kukhala pa khalidwe la kayendetsedwe kake, osati kuchuluka kwake.
  • Sungani mwendo Wanu Wowongoka: Kulakwitsa kofala ndikupinda bondo la mwendo wogwira ntchito. Sungani mwendo wanu molunjika pamene mukuukweza ndikuutsitsa pansi. Izi zidzaonetsetsa kuti minofu yolondola ikuyang'aniridwa ndikuthandizira kupewa kuvulala.
  • Phatikizani Core Yanu: Kuchita nawo pachimake ndikofunikira kuti mukhale bata komanso kukhazikika. Zimathandizanso kuteteza msana wanu ku zovuta. Cholakwika chofala ndikuyiwala kuchita nawo pachimake pakuchita masewera olimbitsa thupi.
  • Osakwera Kwambiri:

Mlendo Wowongoka Wakunja kwa Hip Abductor Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mlendo Wowongoka Wakunja kwa Hip Abductor?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Straight Leg Outer Hip Abductor. Ndi masewera osavuta komanso othandiza kuti mulimbikitse minofu ya m'chiuno. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe ndi zolemera zopepuka kapena zopanda zolemetsa, ndikuwonjezera pang'onopang'ono pamene mphamvu ndi kusinthasintha zikuwonjezeka. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati kupweteka kapena kusapeza bwino, kuchita masewera olimbitsa thupi kuyenera kuyimitsidwa nthawi yomweyo ndikufunsana ndi dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mlendo Wowongoka Wakunja kwa Hip Abductor?

  • Kumayambiriro kwa Miyendo Yogona Pambali: Mwakusiyana uku, mumagona pambali panu ndi miyendo yanu yokhazikika ndi yowongoka, kenaka mukweze mwendo wapamwamba kuti mugwire minofu yakunja ya ntchafu.
  • Kubera Miyendo ya Resistance Band: Pakuchita izi, mutha kuwonjezera bandi yolimbana ndi akakolo anu kapena pamwamba pa mawondo anu ndikuchita masewerawa mutayimirira kapena mutagona.
  • Kukweza Miyendo ya Ankle: Kusinthaku kumaphatikizapo kuvala zolemera za akakolo pamene mukuchita masewera olimbitsa thupi, kuwonjezera kukana komanso kulimba.
  • Pilates Side Leg Lifts : Mu kusiyana kouziridwa ndi Pilates, mumagona pambali panu ndi thupi lanu molunjika, kenaka mukweze mwendo wanu pamwamba pamene phazi lanu likuyenda. Kusintha kumeneku nthawi zambiri kumaphatikizapo mayendedwe ang'onoang'ono, olamulidwa kwambiri.

Izinto zokufunda ezishisa ezivumelekile Mlendo Wowongoka Wakunja kwa Hip Abductor?

  • Side Plank Hip Abductions: Zochita izi sizimangolimbitsa minofu yakunja ya m'chiuno, komanso imagwiranso ntchito pachimake, kupereka masewera olimbitsa thupi omwe amakwaniritsa kudzipatula kwa masewera olimbitsa thupi a Straight Leg Outer Hip Abductor.
  • Lateral Band Walks: Zochitazi zimayang'ananso olanda chiuno ndi ma glutes, ofanana ndi Straight Leg Outer Hip Abductor, koma amawonjezera gawo losunthika, logwira ntchito pakulimbitsa thupi kwanu, kulimbikitsa mphamvu zochepera za thupi lonse komanso kukhazikika.

Amaxabiso angamahlekwane kanye Mlendo Wowongoka Wakunja kwa Hip Abductor

  • Kulimbitsa Mlendo Wam'chiuno Abductor
  • Zolimbitsa Thupi Zolimbitsa Thupi
  • Zochita Zolimbitsa Thupi Zakunja
  • Bodyweight Abductor Workout
  • Masewero a Hip Targeted Bodyweight
  • Kulimbitsa Mlendo Wolunjika Kunja kwa M'chiuno
  • Zochita Zolimbitsa Thupi Zolimbitsa Thupi
  • Kuchita Zolimbitsa Thupi Zakunja kwa Hip Abductor
  • Limbitsani Mchiuno Ndi Kulemera Kwa Thupi
  • Kuchita Zolimbitsa Thupi Zolimbitsa Thupi Zolimbitsa Thupi