Standing Hip Adduction Stretch
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Ukuxhumana kwe Standing Hip Adduction Stretch
The Standing Hip Adduction Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri minofu yamkati ya ntchafu, kumapangitsa kuti kusinthasintha ndi mphamvu m'madera a chiuno ndi groin. Ndi chisankho chabwino kwambiri kwa othamanga, ovina, kapena aliyense amene akufuna kukonza mayendedwe awo otsika komanso okhazikika. Mwa kuphatikiza kutambasula uku muzochita zanu, mukhoza kupititsa patsogolo kayendetsedwe kanu, kuchepetsa chiopsezo cha kuvulala, ndi kupititsa patsogolo ntchito zonse zolimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Standing Hip Adduction Stretch
- Dulani phazi lanu lakumanzere pamwamba pa phazi lanu lakumanja, ndikuyika mapazi onse awiri pansi.
- Pang'onopang'ono kukankhira chiuno chakumanzere kumbali, kumverera kutambasula m'chiuno ndi ntchafu.
- Gwirani malowa kwa masekondi pafupifupi 30, kupuma mozama kuti minofu yanu ipumule.
- Pang'onopang'ono bwererani kumalo oyambira ndikubwereza zolimbitsa thupi kumbali inayo podutsa phazi lanu lamanja kumanzere kwanu.
Izinto zokwenza Standing Hip Adduction Stretch
- Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, tambasulani pang'onopang'ono, molamulidwa. Izi zimachepetsa chiopsezo cha kuvulala ndikuonetsetsa kuti minofu yomwe ikukhudzidwayo ikutambasulidwa bwino.
- Gwiritsani Ntchito Thandizo: Makamaka ngati mwangoyamba kumene kuchita izi, kugwiritsa ntchito khoma, mpando, kapena chinthu china cholimba kuti muthandizidwe kungathandize kuti mukhale oyenerera. Izi zimakuthandizani kuti muziganizira kwambiri za kutambasula m'malo modandaula za kugwa.
- Osatambasula: Ndikofunikira kumva kukokera pang'ono, koma musamamve kupweteka panthawiyi. Ngati mutero, zikhoza kukhala chizindikiro chakuti mukutambasula kwambiri. Pang'onopang'ono onjezerani kuchuluka kwa mayendedwe anu pakapita nthawi
Standing Hip Adduction Stretch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Standing Hip Adduction Stretch?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Hip Adduction Stretch. Komabe, ndikofunikira kuchita izi moyenera kuti musavulale. Nayi kalozera wosavuta: 1. Imirirani molunjika ndikugwira chinthu cholimba, monga mpando kapena khoma, kuti muchepetse. 2. Dulani mwendo wanu wakumanja kumbuyo kwa mwendo wanu wakumanzere. 3. Kusunga phazi lanu lakumanja pansi, kanikizani pang'onopang'ono chiuno chakumanja kumbali. 4. Muyenera kumva kutambasula m'chiuno chanu chakumanja ndi ntchafu. 5. Gwirani kutambasula kwa masekondi pafupifupi 30, kenaka sinthani mbali. Kumbukirani, musatambasule mpaka pamene mukupweteka. Kukoka pang'ono kapena kukhumudwa pang'ono ndikokwanira. Ngati mukumva ululu uliwonse, siyani kutambasula nthawi yomweyo. Mofanana ndi masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi dokotala kapena katswiri wa masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino komanso mosamala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Standing Hip Adduction Stretch?
- Kutambasulira kwa Hip: Mwakusiyana uku, mumagona chagada ndi miyendo yanu molunjika mmwamba. Kenako mumatambasula miyendo yanu pang'onopang'ono kuti mutambasule zowonjezera za m'chiuno.
- Kutambasula kwa Gulugufe: Kusiyanaku kumaphatikizapo kukhala pansi ndi mapazi anu atapanikizidwa pamodzi ndipo mawondo anu akuweramira m'mbali. Kenako mumakankhira mawondo anu pansi pang'onopang'ono kuti mutambasule ma adductors a chiuno.
- Kutambasula M'mbali Kugona M'chiuno: Izi zimaphatikizapo kugona chammbali, kutambasula mwendo wanu wakumunsi ndikuwoloka mwendo wanu wakumtunda pamwamba pake. Kenako mumakweza mwendo wanu wapansi kuti mutambasule minofu yamkati ya ntchafu.
- Supine Hip Adduction Stretch: Kusiyanaku kumaphatikizapo kugona chagada ndi miyendo yanu ku khoma. Inu ndiye mumatambasula miyendo yanu pang'onopang'ono
Izinto zokufunda ezishisa ezivumelekile Standing Hip Adduction Stretch?
- Mapapo ndi ntchito ina yopindulitsa yomwe ingagwirizane ndi Standing Hip Adduction Stretch, pamene imagwira ntchito pamagulu omwewo a minofu, kupititsa patsogolo kusinthasintha ndi mphamvu m'chiuno ndi ntchafu.
- Zochita za Clamshell ndizothandizanso kwambiri ku Standing Hip Adduction Stretch chifukwa imayang'ana owonjezera m'chiuno ndi olanda, kupititsa patsogolo kuyenda ndi kukhazikika kwa chiuno.
Amaxabiso angamahlekwane kanye Standing Hip Adduction Stretch
- Bodyweight Hip Stretch
- Ntchito Yoyimilira Yowonjezera
- Hip Flexibility Workout
- Zolimbitsa Thupi Zolimbitsa Thupi
- Standing Hip Stretch
- Ndondomeko Yotambasula Yowonjezera
- Masewero a Hip Targeted Bodyweight
- Standing Hip Addduction Workout
- Kuphunzitsa Kulimbitsa Thupi kwa Minofu ya M'chiuno
- Kulimbitsa Mchiuno Kuyimirira Kutambasula