Mwendo Woyimilira Pansi pa Abductor Kutambasula
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Ukuxhumana kwe Mwendo Woyimilira Pansi pa Abductor Kutambasula
The Standing Leg Under Abductor Stretch ndi masewera olimbitsa thupi omwe amapangidwa kuti awonjezere kusinthasintha ndi mphamvu m'chiuno ndi ntchafu, makamaka kulunjika minofu ya abductor. Ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kupititsa patsogolo mphamvu zawo zam'munsi kapena omwe akuchira kuvulala komwe kumachitika. Kuphatikizira kutambasula uku muzochita zanu zolimbitsa thupi kumatha kukulitsa kuyenda, kuwongolera bwino, ndikuchepetsa chiwopsezo cha kuvulala, ndikupangitsa kuti ikhale yopindulitsa panjira iliyonse yolimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Mwendo Woyimilira Pansi pa Abductor Kutambasula
- Kwezani mwendo wanu wakumanja ndikuwoloka kutsogolo kwa mwendo wanu wakumanzere, ndikusunga phazi lanu lakumanja pansi.
- Pindani bondo lanu lakumanzere pang'ono ndikutsamira kumanzere, kusunga thupi lanu molunjika ndi kuyang'ana kutsogolo.
- Muyenera kumva kutambasula kumbali yakunja ya ntchafu yanu yakumanja ndi ntchafu. Gwirani izi kwa masekondi 20-30.
- Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kutambasula ndi mwendo wanu wakumanzere kuwoloka kutsogolo kwanu.
Izinto zokwenza Mwendo Woyimilira Pansi pa Abductor Kutambasula
- **Gwiritsani Ntchito Thandizo Ngati Mukufunikira:** Ngati mwangoyamba kumene kuchita izi kapena muli ndi vuto lokhazikika, musazengereze kugwiritsa ntchito khoma kapena mpando kuti muthandizire. Izi zidzakuthandizani kuyang'ana pa kutambasula m'malo modandaula za kugwa.
- **Pewani Kudumpha:** Cholakwika chomwe muyenera kupewa ndikudumpha mukamatambasula. Kudumpha kumatha kubweretsa kutambasula komanso kuvulala komwe kungachitike. M'malo mwake, tambasulani pang'onopang'ono, molamulirika, mukugwira malo kwa masekondi 15-30.
- **Kupuma:** Musagwire mpweya wanu panthawi yotambasula. Pumani bwino ndikupumula thupi lanu. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kupewa kukangana kwa minofu kosafunikira
Mwendo Woyimilira Pansi pa Abductor Kutambasula Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Mwendo Woyimilira Pansi pa Abductor Kutambasula?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi Oyimirira Pansi pa Abductor Stretch. Komabe, ndikofunikira kudziwa kuti ayambe pang'onopang'ono komanso mosamala kuti asavulale. Zingathandize kukhala ndi mpando kapena khoma pafupi kuti muteteze ngati pakufunika. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti ali ndi mawonekedwe olondola.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Mwendo Woyimilira Pansi pa Abductor Kutambasula?
- Kutambasula kwa Gulugufe: Izi zimachitika mwa kukhala pansi, kubweretsa mapazi pamodzi ndikukankhira mawondo anu pansi.
- Supine Leg Abductor Stretch: Kusiyanaku kumachitika mutagona kumbuyo kwanu, kukweza mwendo umodzi kumbali ndikusunga mwendo wina pansi.
- Pigeon Pose: Yoga iyi ndi yosiyana kwambiri pomwe mumapinda mwendo umodzi patsogolo panu ndikukulitsa wina kumbuyo, ndiye kutsamira kutsogolo kuti mutambasule minofu ya abductor.
- Lateral Lunge Stretch: Izi zimaphatikizapo kuponda phazi limodzi kupita kumbali motalikirapo, kupinda bondo la mwendo wotalikirapo, ndi kutsamira mbali imeneyo ndikuwongola mwendo winawo.
Izinto zokufunda ezishisa ezivumelekile Mwendo Woyimilira Pansi pa Abductor Kutambasula?
- Ma squats amathanso kuthandizira Kuyimilira kwa Leg Under Abductor Stretch pamene akuwongolera minofu ya m'munsi mwa thupi, makamaka quadriceps, hamstrings, ndi glutes, zomwe zingapangitse mphamvu ya kutambasula ndikuwonjezera mphamvu zonse za mwendo.
- Kukweza mwendo wam'mbali kungakhale ntchito ina yopindulitsa yophatikizana ndi Standing Leg Under Abductor Stretch, pamene amayang'ana pa abductors a m'chiuno ndi glutes, kuthandiza kuwongolera bwino, kukhazikika, ndi kayendetsedwe kake m'munsi mwa thupi.
Amaxabiso angamahlekwane kanye Mwendo Woyimilira Pansi pa Abductor Kutambasula
- Zochita zolimbitsa thupi m'chiuno
- Kutambasula kwa Leg Abductor
- Kuyimirira mchiuno kutambasula
- Zochita zochotsa kulemera kwa thupi
- Kuyimirira mwendo kutambasula
- Zochita zolozera m'chiuno
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kuyimirira kwa Abductor Kutambasula
- Mwendo Pansi pa Abductor Kutambasula
- Zochita zolimbitsa thupi za chiuno kusinthasintha