Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ruji
• Imimiselo eqhapho: Gluteus Maximus, Hamstrings
• Amashwa eqhapho: Gluteus Medius, Tensor Fasciae Latae

Ukuxhumana kwe Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch

Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti apititse patsogolo kusinthasintha ndi mphamvu muzowonjezera m'chiuno ndi zozungulira zakunja. Ndizoyenera makamaka kwa othamanga, okonda masewera olimbitsa thupi, kapena anthu omwe akuchira m'chiuno kapena kuvulala kwam'munsi. Kuchita kutambasula uku kungathandize kupititsa patsogolo kuyenda, kuchepetsa kulimba kwa minofu, ndi kuteteza kuvulala, ndikupangitsa kukhala kofunikira pa pulogalamu iliyonse yolimbitsa thupi kapena kukonzanso.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch

• Gwirani mawondo anu onse awiri, ndikusunga mapazi anu pansi.
• Kwezani phazi lanu lakumanja pang'onopang'ono ndikuliyika pa bondo lanu lakumanzere, ndikupanga chithunzi "4" ndi miyendo yanu.
• Gwirani pang'onopang'ono ntchafu yanu yakumanzere ndi manja onse ndikuikokera pachifuwa chanu, mukumva kutambasuka kwa ntchafu yanu yakumanja ndi glute.
• Gwirani malowa kwa masekondi pafupifupi 30, kenaka mutulutse pang'onopang'ono ndikusintha mwendo wina. Bwerezani izi ngati pakufunika kutero.

Izinto zokwenza Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch

• Fomu Yoyenera: Chotsatira ndicho kupanga kutambasula bwino. Gwirani ntchafu yanu yakumanzere ndi manja onse ndikuikokera pachifuwa chanu, bondo lanu lakumanja likukankhira kunja. Muyenera kumva kutambasula m'chiuno chanu chakumanja ndi glute. Pewani kukoka ntchafu yanu mwamphamvu kwambiri kapena pafupi kwambiri ndi chifuwa chanu chifukwa izi zimatha kusokoneza minofu yanu.
• Kupuma: Osagwira mpweya wanu panthawi yolimbitsa thupi. Pumani mozama komanso mosadukiza nthawi yonseyi. Pumulani mpweya pamene mukukokera ntchafu yanu ku chifuwa chanu, ndikupuma mpweya pamene mukuimasula. Kupuma koyenera kumathandiza kupumula minofu ndikuwonjezera mphamvu ya kutambasula.
• Pitirizani Kulamulira: Sungani nthawi zonse kulamulira

Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuyang'ana pakupanga mawonekedwe kuti musavulale. Ngati mukumva kusapeza bwino kapena kupweteka, siyani masewerawa nthawi yomweyo. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri amene akukutsogolerani muzolimbitsa thupi kangapo koyamba kuti mutsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch?

• Kuyimirira kwa Hip External Rotator ndi Extensor Stretch: Zochitazi zimachitika poyimirira, kuwoloka mwendo umodzi pamwamba pa mzake, ndikumangirira kutsogolo pang'onopang'ono m'chiuno kuti mutambasule minofu ya m'chiuno.
• Supine Hip External Rotator ndi Extensor Stretch: Mukusintha uku, mumagona chagada, kuwoloka bondo limodzi pa bondo lina, ndikukokera mwendo wosadutsa pachifuwa chanu kuti mutambasule minofu ya m'chiuno.
• Pigeon Pose Hip External Rotator ndi Extensor Stretch: Yoga iyi imaphatikizapo kugwada pamphasa, kubweretsa bondo limodzi kutsogolo ndi kutambasula mwendo wina kumbuyo kwanu, ndikutsamira kutsogolo kuti mutambasule minofu ya m'chiuno.
• Wall Hip External Rotator ndi Extensor Stretch: Mukusintha uku, mumayima moyang'anizana ndi khoma, kwezani mwendo umodzi.

Izinto zokufunda ezishisa ezivumelekile Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch?

• The Seated Spinal Twist ndi ntchito ina yopindulitsa, chifukwa sikuti imangoyenda bwino msana komanso imatambasula m'chiuno ndi matako, potero imathandizira kutambasula kwa Roll Recumbent mwa kupititsa patsogolo kusinthasintha kwa chiuno ndi kuyenda.
• Bridge Pose imathanso kuthandizira kutambasula kwa Roll Recumbent. Imalimbitsa zowonjezera m'chiuno ndi m'munsi kumbuyo, zomwe zimatha kupititsa patsogolo mphamvu ya Roll Recumbent kutambasula mwa kukonza chiuno chonse ndi mphamvu yakumbuyo ndi kukhazikika.