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Standing Hip Out Adductor Stretch

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Ukuxhumana kwe Standing Hip Out Adductor Stretch

The Standing Hip Out Adductor Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu ya adductor mu ntchafu zamkati, zomwe zimathandiza kusintha kusinthasintha ndi kuchepetsa chiopsezo cha kuvulala. Ndi masewera olimbitsa thupi abwino kwa othamanga, makamaka othamanga ndi omwe akuchita nawo masewera omwe amafunikira kusuntha kwambiri, komanso aliyense amene akufuna kupititsa patsogolo mphamvu zawo zam'munsi ndi kusinthasintha. Anthu angafune kuchita kutambasula uku kuti achepetse kulimba kwa minofu, kuonjezera kusuntha, ndikuthandizira kaimidwe bwino komanso kuyenda bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Standing Hip Out Adductor Stretch

  • Sinthani kulemera kwanu ku phazi lanu lakumanzere, kwezani phazi lanu lamanja kuchokera pansi, ndipo pindani bondo lanu lakumanja kuti phazi lanu libwerere kumbuyo kwanu.
  • Pang'onopang'ono tambasulani mwendo wanu wakumanja kumbali, kusunga phazi lanu ndi zala zanu kutsogolo.
  • Gwirani izi kwa masekondi 20-30, mukumva kutambasula mkati mwa ntchafu ndi m'chiuno.
  • Pang'onopang'ono tsitsa mwendo wanu kubwerera kumalo oyambira ndikubwereza mbali inayo.

Izinto zokwenza Standing Hip Out Adductor Stretch

  • Kusuntha Koyendetsedwa: Mukamasuntha mwendo wanu kumbali, chitani pang'onopang'ono komanso mowongolera. Zochita izi sizokhudza kuthamanga, koma za kutambasula minofu yanu ya adductor bwino. Kulakwitsa kofala ndiko kugwedeza kapena kugwedeza mwendo, zomwe zingayambitse kuvulala.
  • Pitirizani Kusamala: Gwiritsani ntchito khoma kapena mpando kuti muthandizidwe ngati mukuwona kuti zikukuvutani kusunga bwino. Izi zingathandize kupewa kugwa ndi kuvulala. Ndi kulakwitsa kofala kuyesa kutambasula popanda kuthandizidwa, ngakhale pamene kulingalira kuli kogwedezeka.
  • Sungani Zala Zanu Zolunjika Patsogolo: Pamene mukutambasula mwendo wanu kumbali, onetsetsani kuti zala zanu zalunjika kutsogolo, osati mmwamba kapena pansi. Izi zimathandizira kuwongolera zowonjezera

Standing Hip Out Adductor Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Standing Hip Out Adductor Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Hip Out Adductor Stretch. Ndiko kutambasula kosavuta komwe kumayang'ana minofu ya adductor, yomwe ili mkati mwa ntchafu. Nayi chitsogozo choyambira momwe mungachitire: 1. Imirirani molunjika mapazi anu motalikirana m’lifupi mwake. 2. Sinthani kulemera kwanu ku mwendo wanu wakumanja ndikupinda bondo lanu lakumanja pang'ono. 3. Kwezani mwendo wanu wakumanzere kumbali, ndikusunga phazi lanu pansi. 4. Sungani msana wanu mowongoka ndi chiuno chanu molunjika kutsogolo. 5. Tsatirani kumanja kwanu, kukankhira chiuno chakumanzere. Muyenera kumverera kutambasula mkati mwa ntchafu yanu yakumanzere. 6. Gwirani kutambasula kwa masekondi 30. 7. Bwerezani mbali inayo. Kumbukirani kuti nthawi zonse mayendedwe anu azikhala odekha komanso owongolera, ndipo musamakankhire mpaka kupweteka. Ngati muli ndi vuto lililonse la thanzi kapena kuvulala, nthawi zonse ndi bwino kukaonana ndi dokotala kapena katswiri wodziwa masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Standing Hip Out Adductor Stretch?

  • Lateral Lunge Adductor Stretch: Kutambasula uku kumachitika potenga mbali yayikulu ndikugwada bondo limodzi ndikutsamira mbali imeneyo, ndikusunga mwendo wina wowongoka kuti atambasule minofu ya adductor.
  • Kutambasula kwa Gulugufe: Mwakusiyana uku, mumakhala pansi ndi mapazi anu pamodzi ndi mawondo anu, kenaka mugwiritse ntchito manja anu kukanikizira mawondo anu pafupi ndi pansi.
  • Kutambasula kwa Frog: Izi zimaphatikizapo kukwera pamiyendo yonse inayi, kutambasula mawondo anu motalikirana, ndiyeno pang'onopang'ono kukankhira m'chiuno mwanu ku zidendene zanu.
  • Supine Adductor Stretch: Pa kutambasula uku, gonani kumbuyo kwanu ndi miyendo yanu molunjika, kenaka kwezani mwendo umodzi ndikuwukokera pang'onopang'ono pachifuwa chanu, ndikusunga mwendo wina pansi.

Izinto zokufunda ezishisa ezivumelekile Standing Hip Out Adductor Stretch?

  • Kutambasula kwa Lunging Hip Flexor: Kutambasula uku kumathandizira Kuyimirira kwa Hip Out Adductor Stretch chifukwa imagwira ntchito pazitsulo za m'chiuno, gulu la minofu yomwe imagwira ntchito limodzi ndi owonjezera pamagulu ambiri, motero amapereka ndondomeko yowonjezera ya chiuno.
  • The Squats: Squats ndi wothandizira kwambiri kwa Standing Hip Out Adductor Stretch chifukwa amalimbitsa glutes, quads, ndi hamstrings, zomwe ziri zofunika kwambiri kuti zikhalebe bwino komanso zokhazikika mu mgwirizano wa chiuno, motero kumapangitsanso mphamvu ya adductor kutambasula.

Amaxabiso angamahlekwane kanye Standing Hip Out Adductor Stretch

  • Thupi lolemera mchiuno kutambasula
  • Kuyimirira chiuno chotambasula
  • Zochita zolimbitsa thupi za Adductor
  • Zolimbitsa thupi zolozera mchiuno
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Ataima adductor kutambasula
  • Chizoloŵezi cha Hip out stretch routine
  • Kulimbitsa thupi mchiuno
  • Kutambasula kwa minofu ya Adductor
  • Kuchita masewera olimbitsa thupi m'chiuno