Adductor Brevis

Iyo Adductor Brevis kurovedza muviri ndeyekurovedzera chaiko kunonangana mukati mehudyu tsandanyama, zvichibatsira kusimbisa uye toni iyi inowanzo furatirwa nzvimbo. Yakanakira vatambi, kunyanya vamhanyi nevatyairi vemabhasikoro, kana chero ani zvake ari kutsvaga kuvandudza simba ravo rezasi uye kugadzikana. Kubatanidza chiitwa ichi mumuitiro wako kunogona kusimudzira kufamba, kuwedzera kuita kwemitambo, uye kubatsira kudzivirira kukuvara nekusimudzira kukura kwemhasuru.

Instructions

Step-by-step guide:

1. Benda gumbo rako repamusoro uye isa tsoka yako pasi pamberi pegumbo rako rezasi, uchichengeta gumbo rako rezasi rakananga.
2. Zvishoma nezvishoma simudza gumbo rako rezasi kubva pasi, uchengetedze tsoka yako uye gumbo rakarurama.
3. Bata nzvimbo iyi kwemasekonzi mashoma, uchinzwa kutambanudza mukati mehudyu yako.
4. Deredza gumbo rako pasi zvishoma nezvishoma uye dzokorora chiitwa chenhamba yaunoda yekudzokorora usati washandura kune rumwe rutivi.

Exercise Tips:

• Kudzora Movement: Dzivisa kukurumidza kurovedza muviri. Chinokosha chekushanda zvinobudirira Adductor Brevis muscle ndeyekuita basa racho nenzira inononoka uye inodzorwa. Izvi zvinobatsira kuparadzanisa tsandanyama uye kudzivirira kukuvara.
• Range of Motion: Ita shuwa kushandisa yako yakazara huwandu hwekufamba. Izvi zvinoreva kusimudza gumbo rako zvakakwirira sezvinobvira uye kudzikisa pasi pasina kubata rimwe gumbo. Kushandisa huwandu hushoma hwekufamba hazvizobatanidze zvizere musuru uye zvinogona kuderedza kushanda kwekuita.
• Kufema: Usabate mweya wako panguva yekurovedza muviri. Inhale sezvaunosimudza gumbo rako uye uchifemesa sezvaunoridzikisa. Kufema kwakakodzera kunobatsira kuchengetedza BP uye oxygenate tsandanyama, zvichikugonesa

FAQ

What are good complementing exercises for the Adductor Brevis?

• The Lateral Lunges exercise inozadzisa Adductor Brevis nekubatanidza kufamba-kune-kurutivi kufamba, iyo inobata uye inosimbisa mukati mehudyu mhasuru uye inowedzera huwandu hwavo hwekufamba.
• Iyo Sumo Squat Exercise inotsigirawo iyo Adductor Brevis sezvo ichida chimiro chakafara uye yakadzika squat, nekudaro ichida zvakawanda kubva kumisungo yeadductor, kuwedzera simba ravo nekutsungirira.