Recumbent Hip External Rotator Ndi Hip Extensor Stretch
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Ukuxhumana kwe Recumbent Hip External Rotator Ndi Hip Extensor Stretch
Recumbent Hip External Rotator ndi Hip Extensor Stretch ndi masewera opindulitsa omwe cholinga chake ndi kupititsa patsogolo kusinthasintha ndi mphamvu mu minofu ya m'chiuno, makamaka kulunjika ozungulira akunja ndi owonjezera. Kutambasula kumeneku ndi koyenera kwa othamanga, anthu omwe akuchira kuvulala kokhudzana ndi chiuno, kapena aliyense amene akufuna kupititsa patsogolo kuyenda kwawo ndi kukhazikika kwa ntchafu zawo. Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuchepetsa chiopsezo cha kuvulala kwa chiuno, kupititsa patsogolo masewera olimbitsa thupi, ndi kuthandizira mayendedwe a tsiku ndi tsiku monga kuyenda kapena kukwera masitepe.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Recumbent Hip External Rotator Ndi Hip Extensor Stretch
- Phimbani bondo lanu lakumanja ndikuyika phazi lanu lakumanja kunja kwa bondo lanu lakumanzere.
- Gwirani pang'onopang'ono pa bondo lanu lakumanja pogwiritsa ntchito dzanja lanu lamanja kuti muwonjeze kutambasula, muyenera kumva kutambasula m'chiuno chanu chakumanja ndi matako.
- Gwirani izi kwa masekondi pafupifupi 20-30, kenako ndikumasula.
- Bwerezani ndondomeko yomweyi ndi mwendo wanu wakumanzere, kuonetsetsa kuti kutambasula ngakhale mbali zonse ziwiri.
Izinto zokwenza Recumbent Hip External Rotator Ndi Hip Extensor Stretch
- Kutambasula Pang'onopang'ono: Pewani kuthamangira mu kutambasula. Kwezani phazi lanu lakumanzere pansi, ndikubweretsa bondo lanu lakumanzere pachifuwa chanu. Fikirani dzanja lanu lamanja kudzera pa "dzenje" lomwe miyendo yanu idapanga ndikukumana ndi dzanja lanu lamanzere kuti mugwire kumbuyo kwa ntchafu yanu yakumanzere. Kokani pang'onopang'ono pa ntchafu yanu kuti muyandikire pafupi ndi chifuwa chanu, chomwe chimazama kutambasula.
- Lingalirani Thupi Lanu: Ndikofunikira kumvetsera thupi lanu pamene mukuchita kutambasula uku. Ngati mukumva kusapeza bwino kapena kupweteka, siyani nthawi yomweyo. Kutambasula kuyenera kumva bwino osati kuyambitsa kupweteka.
- Kupuma: Kupuma n’kulakwitsa kofala
Recumbent Hip External Rotator Ndi Hip Extensor Stretch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Recumbent Hip External Rotator Ndi Hip Extensor Stretch?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Recumbent Hip External Rotator ndi Hip Extensor Stretch. Komabe, ndikofunikira kuyiyandikira mosamala komanso mosamala mawonekedwe. Nthawi zonse amalangizidwa kuti oyamba kumene ayambe ndi kutambasula pang'onopang'ono ndikuwonjezera mphamvu pamene kusinthasintha kumakula. Ngati ululu uliwonse ukukumana, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Ndibwinonso kwa oyamba kumene kupeza chitsogozo kuchokera kwa katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera komanso motetezeka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Recumbent Hip External Rotator Ndi Hip Extensor Stretch?
- The Supine Hip External Rotator ndi Hip Extensor Stretch: Mukusintha uku, mumagona cham'mbuyo, pindani bondo limodzi ndikudutsa mwendo wina, kenako kukoka bondo lakumunsi molunjika pachifuwa chanu.
- The Standing Hip External Rotator ndi Hip Extensor Stretch: Izi zimaphatikizapo kuyimirira, kuika bondo limodzi pa bondo lina, ndikutsitsa pang'onopang'ono thupi lanu kukhala squatting.
- The Wall-Assisted Hip External Rotator ndi Hip Extensor Stretch: Pakusinthasintha uku, mumayima pafupi ndi khoma kuti muthandizidwe, kuwoloka bondo limodzi pa bondo lina, ndikugwada mofatsa kwinaku mukuwongoka msana wanu.
- Yoga Pigeon Pose: Uku ndikusintha kwa yoga komwe mumayambira pa thabwa, bweretsani bondo limodzi kutsogolo.
Izinto zokufunda ezishisa ezivumelekile Recumbent Hip External Rotator Ndi Hip Extensor Stretch?
- Pigeon Pose mu yoga imathandizira Recumbent Hip External Rotator ndi Hip Extensor Stretch popeza imalimbikitsanso kusinthasintha ndi mphamvu mu chiuno chozungulira ndi zowonjezera, kuthandizira kusuntha kwa chiuno chonse ndi kukhazikika.
- Zochita zolimbitsa thupi za Clamshell ndizothandizanso kwambiri chifukwa zimalimbitsa olanda m'chiuno ndi ozungulira akunja, potero kumathandizira kuti Recumbent Hip External Rotator ndi Hip Extensor Stretch ikuwongolere bwino minofu ndi kukhazikika kwa chiuno.
Amaxabiso angamahlekwane kanye Recumbent Hip External Rotator Ndi Hip Extensor Stretch
- Zochita zolimbitsa thupi m'chiuno
- Recumbent m'chiuno kutambasula
- Kulimbitsa thupi kwa Hip Extensor
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kutambasula kwakunja kwa chiuno cha rotator
- Zochita zolimbitsa m'chiuno
- Recumbent m'chiuno extensor kutambasula
- Zochita zolimbitsa thupi za m'chiuno extensor
- Zochita za rotator zakunja
- Zolimbitsa thupi za m'chiuno kunyumba