Myendo Wogona Wopachika Abductor Wotambasula
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Ukuxhumana kwe Myendo Wogona Wopachika Abductor Wotambasula
The Lying Leg Hang Abductor Stretch ndi masewera olimbitsa thupi opindulitsa omwe amayang'ana mkati mwa ntchafu minofu, kuwongolera kusinthasintha komanso kuchepetsa chiopsezo chovulala. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zam'munsi ndi kuyenda. Anthu angafune kuchita izi kuti azitha kuchita bwino pamasewera, kuwathandiza pazochitika zatsiku ndi tsiku, kapena kukhala ndi dongosolo lokwanira la masewera olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Myendo Wogona Wopachika Abductor Wotambasula
- Kwezani miyendo yanu molunjika padenga, ndikuyiyika molunjika momwe mungathere.
- Pang'onopang'ono tambasulani miyendo yanu kutali momwe mungathere, ndi cholinga chopanga mawonekedwe a 'V'.
- Gwirani izi kwa masekondi pafupifupi 20 mpaka 30, mukumva kutambasula mkati mwa ntchafu zanu ndi minofu ya m'chiuno.
- Pang'onopang'ono bweretsani miyendo yanu palimodzi ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.
Izinto zokwenza Myendo Wogona Wopachika Abductor Wotambasula
- Mayendedwe Olamuliridwa: Chepetsani pang'onopang'ono mwendo umodzi kumbali momwe mungathere ndikuwongoka mwendo winawo. Chinsinsi ndicho kuyenda pang'onopang'ono komanso mowongolera. Cholakwika chofala ndikugwetsa mwendo mofulumira kapena popanda kuwongolera, zomwe zingayambitse kupsinjika kwa minofu.
- Sungani Miyendo Yonse Yowongoka: Pamene mwendo umodzi ukutsikira kumbali, onetsetsani kuti mwendo wina umakhala wowongoka komanso wolozera mmwamba. Izi zimathandiza kugwirizanitsa bwino minofu ya abductor. Cholakwika chofala ndikupinda mwendo woyima, womwe umachepetsa mphamvu ya kutambasula.
- Kuyikira Kwambiri Kupuma: Kumbukirani kupuma mozama komanso
Myendo Wogona Wopachika Abductor Wotambasula Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Myendo Wogona Wopachika Abductor Wotambasula?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Leg Leg Hang Abductor Stretch. Komabe, monga zolimbitsa thupi zilizonse zatsopano, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti mupewe kuvulala. Ndibwinonso kupeza chitsogozo kuchokera kwa akatswiri olimbitsa thupi kapena akatswiri odziwa zakuthupi kuti muwonetsetse mawonekedwe ndi luso lolondola. Kutambasula uku ndikopindulitsa pakuwongolera kusinthasintha komanso mphamvu mwa olanda m'chiuno.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Myendo Wogona Wopachika Abductor Wotambasula?
- Kutambasula kwa Butterfly: Mwakusiyana uku, mumakhala pansi ndi phazi lanu litapanikizidwa ndi mawondo m'mbali, ndiye kutsamira kutsogolo ndikukankhira mawondo anu pansi ndi mawondo anu.
- Standing Adductor Stretch: Kusiyanaku kumaphatikizapo kuyimirira ndi mapazi anu motalikirana, kenaka kugwada bondo limodzi ndikutsamira mbali imeneyo kuti mutambasule ntchafu yamkati ya mwendo wowongoka.
- Kutambasulira kwa Adductor Kumbali: Kusiyanaku kumaphatikizapo kugona pambali panu, kusunga mwendo wanu wapansi molunjika ndi kukweza mwendo wanu wapamwamba pamwamba pake, ndikufikira phazi lanu kuti mutambasule ntchafu yanu yamkati.
- Pigeon Pose: Yoga iyi ndikusintha kwina komwe mumabweretsa mwendo umodzi kutsogolo ndikuupinda pamabondo, kwinaku mukutambasula mwendo wanu wina kumbuyo kwanu, ndikutsamira kutsogolo kuti mutambasule.
Izinto zokufunda ezishisa ezivumelekile Myendo Wogona Wopachika Abductor Wotambasula?
- Ma Clamshell: Ma Clamshell amalimbitsa olanda chiuno, omwe ndi minofu yomwe imatambasulidwa panthawi ya Ling Leg Hang Abductor Stretch, potero imapangitsa kuti chiuno chikhale chokhazikika komanso chokwanira.
- Mitsempha Yam'mbali: Mitsempha Yam'mbali imagwira ntchito mkati ndi kunja kwa ntchafu minofu, kupereka kutambasula kosunthika komwe kumayenderana ndi kutambasula kwa Lying Leg Hang Abductor Stretch, ndipo kumathandizira kupititsa patsogolo mphamvu ya mwendo ndi kusinthasintha.
Amaxabiso angamahlekwane kanye Myendo Wogona Wopachika Abductor Wotambasula
- Zolimbitsa thupi zolimbitsa thupi
- Kugona mwendo kulendewera kutambasula
- Zochita zolimbitsa thupi za Abductor
- Kulimbitsa thupi kwa abductor
- Zolimbitsa thupi zolunjika mchiuno
- Leg hang abductor kutambasula
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kugona mwendo kutambasula m'chiuno
- Abductor kutambasula ndi kulemera kwa thupi
- Zochita zolimbitsa thupi zoloza m'chiuno