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Standing Outer Hip Stretch

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Ukuxhumana kwe Standing Outer Hip Stretch

The Standing Outer Hip Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti awonjezere kusinthasintha ndi kuchepetsa kupsinjika kwa m'chiuno, makamaka kulunjika minofu yakunja ya chiuno. Masewerawa ndi abwino kwa othamanga, ogwira ntchito muofesi, kapena aliyense amene ali ndi chiuno cholimba chifukwa chokhala nthawi yayitali kapena masewera enaake. Kuchita Standing Outer Hip Stretch nthawi zonse kumatha kupititsa patsogolo kuyenda, kupititsa patsogolo masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha kuvulala kokhudzana ndi chiuno.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Standing Outer Hip Stretch

  • Phimbani bondo lanu lakumanzere pang'ono ndikukankhira chiuno kumbuyo, ngati kuti mwatsala pang'ono kukhala pampando.
  • Kwezani manja anu kuti muchepetse ndikutsamira torso yanu patsogolo pang'ono.
  • Gwirani malowa kwa masekondi pafupifupi 30, mukumva kutambasula m'chiuno chanu chakumanja.
  • Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kutambasula ndi phazi lanu lakumanzere pa bondo lanu lakumanja.

Izinto zokwenza Standing Outer Hip Stretch

  • Pitirizani Kukhazikika: Kuti musataye mtima, yang'anani chinthu chomwe chili patsogolo panu. Mukhozanso kugwiritsa ntchito khoma kapena mpando pothandizira. Osanyengerera kukhazikika kwanu kuti muwonjezere kutambasula; m'pofunika kwambiri kukhala osamala.
  • Gwirani Ntchito Yanu Yoyambira: Kuchita minofu yanu yayikulu sikungokuthandizani kuti mukhalebe bwino, komanso kumateteza kumbuyo kwanu. Cholakwika chofala ndikulola mimba yanu ndi m'munsi kumbuyo kugwedezeka panthawi yotambasula, zomwe zingayambitse mavuto kapena kuvulala.
  • Kuzama Kutambasula: Kuti muwonjezere kukula kwa kutambasula, pindani pang'onopang'ono pa bondo la mwendo wanu wokwezeka ndi dzanja lanu kapena pindani kutsogolo.

Standing Outer Hip Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Standing Outer Hip Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Outer Hip Stretch. Ndi ntchito yosavuta komanso yothandiza kutambasula ndi kulimbikitsa minofu yakunja ya m'chiuno. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kusunga mawonekedwe olondola kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati akumva kusapeza bwino kapena kupweteka, ayenera kusiya nthawi yomweyo ndikufunsana ndi akatswiri azachipatala kapena mphunzitsi wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Standing Outer Hip Stretch?

  • The Lying Outer Hip Stretch imaphatikizapo kugona chagada, kuwoloka bondo limodzi pa bondo lina ndikukokera mwendo wakumunsi ku chifuwa chanu.
  • The Pigeon Pose Outer Hip Stretch ndi kaimidwe ka yoga komwe mumayambira pamtunda, kenaka mubweretse bondo limodzi kutsogolo ndikutuluka kumbali, kwinaku mukutambasula mwendo wina kumbuyo.
  • Kutambasula kwa Gulugufe ndi kusiyana kwina komwe mumakhala pansi, bweretsani mapazi anu pamodzi ndikulola mawondo anu kugwa m'mbali, ndiye dalirani kutsogolo kuti mumve kutambasula m'chiuno mwako.
  • The Wall Outer Hip Stretch imaphatikizapo kuyimirira pafupi ndi khoma, kuwoloka bondo limodzi pa bondo lina, kenako ndikutsamira m'malo a squat pakhoma.

Izinto zokufunda ezishisa ezivumelekile Standing Outer Hip Stretch?

  • Clamshells: Zipolopolo ndizochita zolimbitsa thupi kwambiri chifukwa sizimangotambasula chiuno chakunja komanso zimalimbitsa minofu ya gluteus medius, yomwe imathandizira chiuno ndikuwongolera ntchito yonse ya chiuno.
  • Foam Kugudubuza Ntchentche Zakunja: Ntchitoyi ikugwirizana ndi Standing Outer Hip Stretch mwa kumasula kugwedezeka kwa minofu yozungulira chiuno chakunja, kuphatikizapo gulu la iliotibial, lomwe lingakhale lolimba chifukwa chogwiritsidwa ntchito mopitirira muyeso ndikuthandizira kupweteka kwa chiuno.

Amaxabiso angamahlekwane kanye Standing Outer Hip Stretch

  • Thupi lolemera mchiuno kutambasula
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi akunja
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kuyimirira kunja kwa ntchafu yotambasula chizolowezi
  • M'chiuno molunjika masewera olimbitsa thupi
  • Zolimbitsa thupi zolimbitsa thupi kuti muzitha kusinthasintha
  • Kuchita masewera olimbitsa thupi kutambasula chiuno chakunja
  • Tambata mchiuno choyimirira ndi kulemera kwa thupi
  • Kuphunzitsa kulemera kwa thupi kuti mukhale ndi mphamvu m'chiuno