Roll Hip Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ruji
• Imimiselo eqhapho: Gluteus Medius
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae

Ukuxhumana kwe Roll Hip Stretch

The Roll Hip Stretch ndi masewera olimbitsa thupi omwe amayang'ana ma flex hip, glutes, ndi m'munsi kumbuyo, kulimbikitsa kusinthasintha ndi kuchepetsa kusagwirizana m'maderawa. Ndi yabwino kwa othamanga, ogwira ntchito muofesi, kapena aliyense amene akukumana ndi kupsinjika m'chiuno kapena kumbuyo chifukwa chokhala nthawi yayitali kapena kulimbitsa thupi kwambiri. Mwa kuphatikiza kutambasula uku muzochita zanu, mukhoza kupititsa patsogolo kuyenda kwanu, kupititsa patsogolo masewera anu othamanga, komanso kupewa kuvulala komwe kungagwirizane ndi minofu yolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Roll Hip Stretch

• Dulani bondo lanu lakumanja pamwamba pa bondo lanu lakumanzere, ndikusunga bondo lanu lakumanja.
• Gwirani pang'onopang'ono bondo lanu lakumanja paphewa lanu lakumanzere kwinaku mukuwongoka msana wanu ndi mapewa anu pansi.
• Gwirani kutambasula kwa masekondi 30, mukumva kutambasula m'chiuno ndi matako.
• Bwerezani ndondomeko yomweyi ndi mwendo wanu wakumanzere.

Izinto zokwenza Roll Hip Stretch

• Malo Oyenera: Yalani pansi pamalo olimba komanso athyathyathya, makamaka pa yoga mat. Phimbani mawondo anu ndikusunga mapazi anu pansi. Pang'onopang'ono pindani m'chiuno mwanu kumbali imodzi, ndikusunga msana wanu pansi. Uku ndi kulakwitsa kofala - anthu ambiri amakweza msana wawo pansi zomwe zingayambitse kupsinjika kapena kuvulala.
• Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Chinsinsi chothandizira kwambiri pa kutambasula kwa chiuno ndikuchichita pang'onopang'ono komanso mowongolera. Izi zimathandiza kuti kutambasula kumangoyang'ana m'chiuno mwanu ndikupewa zovuta zosafunikira pazigawo zina za thupi lanu.
• Kupuma: Kumbukirani kupuma moyenera panthawi yonse yolimbitsa thupi. Kugwira mpweya wanu kungathe

Roll Hip Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Roll Hip Stretch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Roll Hip Stretch. Ndizochita masewera olimbitsa thupi kuti muwonjezere kusinthasintha ndi kuyenda m'chiuno. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera mwamphamvu kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Zingakhalenso zopindulitsa kukhala ndi katswiri wolimbitsa thupi awonetse mawonekedwe olondola kuti atsimikizire kuti ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Roll Hip Stretch?

• Kutambasulira kwa Hip Kugona: M'bukuli, mumagona cham'mbuyo, pindani mawondo anu ndikusiya kuti agwere mbali imodzi, ndikusunga msana wanu pansi.
• Pigeon Pose Hip Roll Stretch: Kutambasula kolimbikitsidwa ndi yoga kumaphatikizapo kulowa mu njiwa, kenaka ndikugudubuza chiuno chanu pansi kuti mutambasule minofu ya m'chiuno.
• Standing Hip Roll Stretch: Kusinthaku kumachitika ataimirira, mwendo umodzi utawoloka inzake, kenako nkuwerama pang'onopang'ono m'chiuno molunjika mwendo wowoloka.
• Kutambasula kwa Gulugufe wa Gulugufe: M'mawonekedwe awa, mumakhala pansi, bweretsani mapazi anu pamodzi, mawondo anu agwere m'mbali ndipo pang'onopang'ono mutembenuzire chiuno chanu kutsogolo ndi kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Roll Hip Stretch?

• Kutambasula kwa Butterfly : Zochitazi zimagwirizanitsanso ndi Roll Hip Stretch monga momwe zimayang'ana mkati mwa ntchafu ndi m'chiuno, kulimbikitsa kusinthasintha ndi kuthetsa kusagwirizana m'maderawa mofanana ndi kutambasula kwa chiuno.
• Mapiritsi a Glute: Milatho ya Glute imathandizana ndi Roll Hip Stretch mwa kulimbikitsa minofu ya glute, yomwe imathandiza kuthandizira kusinthasintha kwa chiuno komwe kumatambasulidwa panthawi yotambasula chiuno.