Pakhala Groin Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: , Adductor Longus, Adductor Magnus, Pectineous

Ukuxhumana kwe Pakhala Groin Stretch

The Seated Groin Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri ntchafu zamkati, kuwongolera kusinthasintha komanso kuchepetsa kulimba kwa minofu. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena anthu omwe ali pa desiki ndipo amawumitsidwa chifukwa chokhala nthawi yayitali. Kuphatikizira izi muzochita zanu kumathandizira kusuntha kwanu, kukuthandizani kupewa kuvulala, komanso kumathandizira kuti mukhale ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pakhala Groin Stretch

• Pang'onopang'ono tsamirani kutsogolo kuchokera m'chiuno mwanu, kusunga nsana wanu molunjika, ndikufikira manja anu pansi.
• Gwirani malowa kwa masekondi pafupifupi 15 mpaka 30, mukumva kutambasula mkati mwa ntchafu zanu ndi malo a groin.
• Bwererani pang'onopang'ono pamalo oyambira ndikupumula kwa masekondi angapo.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Pakhala Groin Stretch

• Pang'onopang'ono ndi Chokhazikika: Cholakwika chofala ndikuthamangira kutambasula kapena kukakamiza miyendo kutali kwambiri, zomwe zingayambitse kupsinjika kwa minofu. M'malo mwake, chepetsani pang'onopang'ono mu kutambasula, kulola minofu yanu kumasuka mwachibadwa pakapita nthawi.
• Gwiritsani Ntchito Manja Anu: Manja anu akhoza kukhala chida chothandiza pakutambasula uku. Ikani iwo pa ntchafu zanu zamkati ndikusindikiza pang'onopang'ono kuti muwonjezere kutambasula. Komabe, pewani kukakamiza kwambiri kapena mutha kuvulazidwa.
• Kupuma: Osagwira mpweya wanu panthawi yotambasula. Kupuma koyenera kumathandiza kumasula minofu ndikuwonjezera mphamvu ya kutambasula. Pumani mpweya pamene mukuyamba kutambasula, ndikutulutsa mpweya pamene mukuzama.
• Kusasinthika: The Seated Groin Stretch ndiye ambiri

Pakhala Groin Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pakhala Groin Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Groin Stretch. Ndi kutambasula kofatsa komwe kumayang'ana mkati mwa ntchafu ndi groin. Nayi njira yosavuta yochitira izi: 1. Khalani pansi ndi nsana wanu molunjika. 2. Phimbani mawondo anu ndi kubweretsa mapazi pamodzi, kuti mawondo anu agwere pansi. 3. Gwirani mapazi anu ndi manja anu ndi kukanikiza mawondo anu pansi ndi zigongono zanu kuti muwonjeze kutambasula. Muyenera kumva kukokera pang'ono mkati mwa ntchafu zanu. 4. Gwirani kutambasula kwa masekondi 20-30, kenaka mutulutse. Kumbukirani, ndikofunikira kumvera thupi lanu osati kudzikakamiza kwambiri. Kutambasula kuyenera kukhala kosavuta osati kuyambitsa kupweteka. Ngati mukumva kusapeza bwino, masukaniko pang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pakhala Groin Stretch?

• Seated Groin Stretch ndi Forward Bend: Mukusintha uku, mumakhala ndi miyendo yanu yotambasulidwa motalikirana ndikutsamira patsogolo pang'onopang'ono, kuyesa kukhudza pachifuwa chanu pansi.
• Seated Groin Stretch ndi Kupotokola: Kusiyanaku kumaphatikizapo kukhala ndi miyendo yotalikirana, kenako kupotoza torso ku mwendo umodzi ndikufikira phazi lanu.
• Seated Groin Stretch with Resistance Band: Mtunduwu umaphatikizapo kukhala ndi miyendo yotalikirana ndikumangirira gulu lolimbana ndi mapazi anu, kenako ndikukokera gululo mozama kuti mutalike.
• Seated Groin Stretch ndi Yoga Block: Mukusintha uku, mumakhala ndi mapazi anu palimodzi ndikuyika chipika cha yoga pansi pa mawondo anu kuti muthandizidwe, kenako pindani mofatsa mawondo anu pansi.

Izinto zokufunda ezishisa ezivumelekile Pakhala Groin Stretch?

• Kutambasula kwa Hip Flexor: Poyang'ana minofu yozungulira chiuno, kutambasula uku kumakwaniritsa Seated Groin Stretch mwa kupititsa patsogolo kusinthasintha kwa chiuno ndi kuchepetsa chiopsezo cha kupsinjika pamene mukuchita kutambasula.
• Pigeon Pose: Yoga iyi imatambasula ma rotator ndi ma flexible, ndikumangirira Seated Groin Stretch polimbikitsa kusinthasintha kwa thupi lonse komanso kukhazikika, zomwe zitha kupititsa patsogolo kugwira ntchito kwa groin.