Pectineus

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Pectineus

Zochita za Pectineus makamaka zimayang'ana minofu ya pectineus, minofu yomwe ili kumtunda kwa ntchafu yamkati, kuthandiza kulimbikitsa ndi kupititsa patsogolo kusinthasintha kwa chiuno. Ndi yoyenera kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akuchiritsidwa, makamaka omwe amafunikira kuti chiuno chikhale cholimba kapena akuchira kuvulala komwe kumachitika. Anthu angafune kuchita izi kuti azitha kuyenda bwino, kupititsa patsogolo masewerawo, kapena kuwongolera njira yawo yochira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pectineus

• Imani molunjika ndi mapazi anu motalikirana m’lifupi. Awa ndi malo anu oyambira.
• Tengani sitepe yaikulu kutsogolo ndi phazi lanu lakumanja, kusunga phazi lanu lakumanzere.
• Tsitsani thupi lanu mpaka bondo lanu lakumanja litapindika pamakona a digirii 90. Bondo lanu lakumbuyo liyenera kukhala pamwamba pa nthaka koma osakhudza.
• Kankhirani kuchokera ku phazi lanu lakumanja ndikubwerera kumalo oyambira.
• Bwerezani zolimbitsa thupi ndi mwendo wanu wakumanzere. Izi zimamaliza kubwereza kamodzi. Chitani ma reps angapo ndi seti malinga ndi msinkhu wanu wolimbitsa thupi.

Izinto zokwenza Pectineus

• **Kutenthetsa Moyenera**: Musanachite masewera olimbitsa thupi aliwonse, ndikofunikira kutenthetsa. Izi zimathandiza kukonzekera thupi lanu kuchita masewera olimbitsa thupi, kuonjezera kugunda kwa mtima wanu, ndi kupititsa patsogolo kuthamanga kwa magazi ku minofu yanu. Kutenthetsa kungaphatikizepo kuwala kwa cardio kapena kutambasula kwamphamvu.
• ** Sungani Mawonekedwe Oyenera **: Mukamachita masewera olimbitsa thupi omwe amayang'ana pectineus, monga kukweza miyendo, ndikofunikira kuti mukhale ndi mawonekedwe oyenera. Sungani msana wanu mowongoka ndipo pewani kutsamira patsogolo kapena kumbuyo. Komanso, onetsetsani kuti mayendedwe anu akuwongolera komanso osasunthika, musafulumire kuchita masewera olimbitsa thupi.
• **Pewani Kuchita Mopambanitsa**: Cholakwa chimodzi chofala ndikuchita mopambanitsa, zomwe zingayambitse kuvulala.

Pectineus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pectineus?

Mwamtheradi, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana minofu ya pectineus, yomwe ili mkati mwa ntchafu. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kapena kukana kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani panjira ndi njira yoyenera. Zochita zina zomwe zimatha kukhudza pectineus zimaphatikizapo kukweza mwendo, kuyimirira mwendo, ndi mitundu ina ya mapapo ndi ma squats. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Izinto zokufunda ezishisa ezivumelekile Pectineus?

• Mtsinje wa mwendo wokhala pansi ndi ntchito ina yopindulitsa yomwe imagwira ntchito Pectineus mosalunjika, chifukwa imafunika kugwirizanitsa chiuno cha adductors pamene ikukankhira kulemera, motero kulimbitsa minofu.
• Zochita zolimbitsa thupi za m'chiuno, monga kukweza mwendo kumbali, zingathenso kuthandizira Pectineus monga momwe zimafunira kuti minofu ikhale yokhazikika m'chiuno ndi m'chiuno panthawi yosuntha, kulimbikitsa mphamvu zake ndi kusinthasintha.