Tambasulani Mwendo Woyimilira Mmwamba Adductor
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Ukuxhumana kwe Tambasulani Mwendo Woyimilira Mmwamba Adductor
The Standing Leg Up Adductor Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu ya adductor mkati mwa ntchafu ya mkati, kuthandiza kusintha kusinthasintha ndi kuchepetsa chiopsezo cha zovuta kapena kuvulala. Ndi masewera olimbitsa thupi abwino kwa othamanga, makamaka othamanga ndi omwe akuchita nawo masewera omwe amafunikira mayendedwe apambuyo, komanso anthu omwe akufuna kupititsa patsogolo mphamvu zawo zam'munsi komanso kuyenda. Anthu angafune kuchita nawo masewerawa kuti apititse patsogolo luso lawo lamasewera, kulimbikitsa kukhazikika kwa thupi, komanso mayendedwe atsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Tambasulani Mwendo Woyimilira Mmwamba Adductor
- Kwezani mwendo wanu wakumanja mmwamba ndi kumbali, kusunga bondo lanu mowongoka ndi phazi lanu.
- Gwirani kutambasula kwa masekondi 20 mpaka 30, mukumva kutambasula mkati mwa ntchafu yanu ndi m'chiuno.
- Pang'onopang'ono tsitsani mwendo wanu kubwerera kumalo oyambira.
- Bwerezani ndondomekoyi ndi mwendo wanu wakumanzere, ndikuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono ndikuwongolera kuti mutambasule bwino.
Izinto zokwenza Tambasulani Mwendo Woyimilira Mmwamba Adductor
- Kwezerani Pang'onopang'ono: Kwezerani mwendo umodzi m'mbali, ndikuwuyika mowongoka ndipo zala zanu zikuloza kutsogolo. Kutalika kwa kukweza kuyenera kukhala komasuka komanso mkati mwamayendedwe anu. Pewani kulakwitsa kofala kwa kukweza mwendo wanu pamwamba kwambiri zomwe zingayambitse kupsinjika kwa minofu kapena kuvulala.
- Engage Core: Pitirizani kuchitapo kanthu panthawi yonse yolimbitsa thupi. Izi zidzakuthandizani kuti mukhale okhazikika komanso okhazikika, komanso kuwonjezera mphamvu ya kutambasula. Kulakwitsa kofala ndiko kunyalanyaza pachimake, zomwe zingayambitse kusakhazikika komanso kutambasula kosagwira ntchito.
- Pang'onopang'ono komanso Mokhazikika: Chitani kutambasula pang'onopang'ono komanso mowongolera. Pewani mayendedwe ogwedezeka kapena othamanga omwe angayambitse kuvulala. Kuchita bwino kwa ntchitoyi
Tambasulani Mwendo Woyimilira Mmwamba Adductor Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Tambasulani Mwendo Woyimilira Mmwamba Adductor?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Leg Up Adductor Stretch. Komabe, ndikofunikira kuzindikira kuti masewera olimbitsa thupi atsopano ayenera kuchitidwa ndi mawonekedwe oyenera kuti asavulale. Oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kukula kwa kutambasula pamene kusinthasintha kwawo kukukula. Ngati ululu uliwonse kapena kusapeza bwino akumva, ayenera kusiya masewerawa nthawi yomweyo ndikufunsana ndi akatswiri olimbitsa thupi kapena othandizira thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Tambasulani Mwendo Woyimilira Mmwamba Adductor?
- Supine Adductor Stretch: Mu kusiyana kumeneku, mumagona kumbuyo kwanu, pindani mawondo anu ndikuyika mapazi anu pamodzi, ndiyeno mofatsa mawondo anu agwere kumbali kuti mutambasule ma adductors.
- Kuwomba M'mbali Kumangirira Adductor: Izi zimaphatikizapo kugona pambali panu, kusunga mwendo wanu wapansi mowongoka ndikuweramitsa bondo lanu lakumtunda, kenaka mubwerere ndikugwira phazi lanu lakumtunda kuti mutambasule adductors.
- Kutambasula kwa Butterfly Adductor : Mofanana ndi kutambasula kwakhala, kusiyana kumeneku kumaphatikizapo kukhala pansi ndi mapazi anu pamodzi ndi mawondo padera, ndikutsamira kutsogolo m'chiuno kuti mutambasule adductors.
- Wide-Stance Adductor Stretch: Kusiyanaku kumaphatikizapo kuyimirira ndi mapazi anu motalikirana, kenako kugwada bondo limodzi ndikutsamira mbali imeneyo kuti mutambasule zowonjezera.
Izinto zokufunda ezishisa ezivumelekile Tambasulani Mwendo Woyimilira Mmwamba Adductor?
- "Sumo Squats" ndi masewera ena omwe angapangitse ubwino wa Standing Leg Up Adductor Stretch pamene akugwira minofu ya adductor pamodzi ndi glutes ndi quads, kulimbikitsa mphamvu zochepetsera thupi ndi kukhazikika.
- "Hip Bridges" ingathenso kuthandizira Kuyimirira kwa Leg Up Adductor Stretch mwa kulimbikitsa glutes ndi hamstrings, zomwe zingathandize kulimbitsa mphamvu ndi kusinthasintha kwa minofu yanu yamkati ya ntchafu ndikupewa kuvulala.
Amaxabiso angamahlekwane kanye Tambasulani Mwendo Woyimilira Mmwamba Adductor
- Zochita zolimbitsa thupi m'chiuno
- Tambasulani Mwendo Woyimirira
- Kutambasula kwa minofu ya Adductor
- Zochita zolozera m'chiuno
- Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kuyimirira kutambasula kwa minofu ya adductor
- Zochita zolimbitsa thupi za Hip flexor
- Kuchita masewera olimbitsa thupi a Standing Leg Up Adductor
- Zochita zolimbitsa chiuno
- Thupi lolemera adductor kutambasula