Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ruji

Ukuxhumana kwe Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch

The Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti apititse patsogolo kuyenda ndi kusinthasintha kwa chiuno, makamaka kulunjika kwa chiuno chozungulira kunja ndi zowonjezera. Ndichizoloŵezi chabwino kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akukumana ndi zothina kapena kusamva bwino m'chiuno mwawo. Mwa kuphatikizira gawoli muzochita zawo zolimbitsa thupi, anthu amatha kusintha mayendedwe awo, kuchepetsa chiwopsezo cha kuvulala, komanso kupititsa patsogolo magwiridwe antchito awo onse pazochita zosiyanasiyana zolimbitsa thupi.

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

• Phimbani mawondo anu ndikuyika mapazi anu pansi, motalikirana ndi chiuno.
• Kwezani phazi lanu lakumanja pang'onopang'ono ndikuyika phazi lanu lakumanja pa bondo lanu lakumanzere, ndikupanga chithunzi-mawonekedwe anayi ndi miyendo yanu.
• Gwirani ntchafu yanu yakumanzere ndi manja onse ndikuikokera pachifuwa chanu, kwinaku bondo lanu lakumanja likukankhira kunja. Muyenera kumva kutambasula m'chiuno chanu chakumanja ndi matako.
• Gwirani malowa kwa masekondi 20-30, kenaka mutulutse pang'onopang'ono ndikusintha mbali kuti mutambasule chiuno china. Bwerezani ntchitoyi 2-3 mbali iliyonse.

Izinto zokwenza Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch

• Kuchita Moyenera: Thirani bondo lanu lakumanja pa bondo lanu lakumanzere. Kenako, gwira ntchafu yako yakumanzere ndikukokera pachifuwa chako mofatsa. Muyenera kumva kutambasula m'chiuno chanu chakumanja ndi glute. Onetsetsani kuti mupewe kukoka mwamphamvu kwambiri kapena mwachangu chifukwa izi zitha kusokoneza minofu yanu.
• Njira Yopumira: Ndikofunikira kuti muzipuma mokhazikika komanso mokhazikika panthawi yonse yolimbitsa thupi. Inhale pamene mukuyamba kutambasula ndikutulutsa mpweya pamene mukukokera ntchafu yanu pafupi. Kugwira mpweya wanu kapena kupuma molakwika kungayambitse kupsinjika m'thupi lanu, kuchepetsa mphamvu ya kutambasula.
• Symmetry: Onetsetsani kuti mwatambasula mbali zonse ziwiri kuti mukhalebe bwino m'thupi lanu. Mukatambasula chiuno chakumanja

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 atha kuchita masewera olimbitsa thupi a Roll Recumbent Hip External Rotator ndi Hip Extensor Stretch. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhale zothandiza kukhala ndi mphunzitsi wanu kapena wothandizira thupi kuti akutsogolereni muzochitazo poyamba. Nayi njira yosavuta yochitira izi: 1. Gona chagada ndikuweramitsa mawondo onse ndi mapazi pansi. 2. Ikani chopukutira chaching'ono kapena chopukutira thovu pansi pa chiuno chanu. 3. Dulani bondo lanu lakumanja pa bondo lanu lakumanzere. 4. Pewani pang'onopang'ono bondo lanu lakumanja kutali ndi inu mpaka kutambasula kumamveka m'chiuno chanu chakumanja. 5. Gwirani kwa masekondi 30, kenaka sinthani mbali. Kumbukirani, kusinthasintha kwa aliyense ndi milingo yamphamvu ndizosiyana. Ngati mukumva kupweteka kapena kusapeza bwino, siyani masewerawa nthawi yomweyo ndikufunsani dokotala.

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

• The Standing Hip External Rotator ndi Hip Extensor Stretch, pomwe mumayima mowongoka, kuwoloka bondo limodzi pa bondo lina, ndi kugwada pang'onopang'ono kwinaku mukuwongoka msana wanu.
• Kutambasulira Kwakunja kwa Hip ndi Hip Extensor Stretch, komwe mumagona chagada, kuwoloka bondo limodzi pabondo lina, ndikukokera mwendo womwe sunapitilitsidwe molunjika pachifuwa chanu.
• Yoga Pigeon Pose, pomwe mumayambira pa thabwa, bweretsani bondo limodzi kutsogolo ndikuliyika kumbuyo kwa dzanja lanu ndi mwendo wina kumbuyo, ndikutsamira kutsogolo kuti mutambasule.
• The Supine Figure-4 Stretch, pomwe mwagona chagada, kuwoloka bondo limodzi pabondo lina ndikukokera mwendo wosapindika pachifuwa chanu pogwiritsa ntchito manja kapena lamba.

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

• Mlatho wa Glute: Zochita izi zimakwaniritsa Roll Recumbent Hip External Rotator ndi Hip Extensor kutambasula popeza makamaka imayang'ana zowonjezera m'chiuno, makamaka gluteus maximus. Mwa kulimbikitsa minofu imeneyi, imatha kupititsa patsogolo mphamvu ya kutambasula ndikupititsa patsogolo ntchito ya chiuno ndi kukhazikika.
• The Pigeon Pose: Yoga iyi ndi yotambasula yakuya ya ntchafu yomwe imayang'ana ozungulira kunja ndi zowonjezera chiuno, zofanana ndi kutambasula kwa Roll Recumbent. Zimakwaniritsa kutambasula popereka mlingo wozama wa kutambasula, zomwe zingathandize kuonjezera kusinthasintha ndi kayendetsedwe kake m'chiuno.