Iliotibial Stretch guzoro ọtọ
Ubwoko bw'ibiharuro
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Ijambo ryo kuri Iliotibial Stretch guzoro ọtọ
Sting Iliotibial Stretch bụ mmega ahụ bara uru e mere iji mee ka mgbanwe dịkwuo elu ma belata esemokwu na band iliotibial, eriri nke na-agbada n'èzí apata ụkwụ. Ọ bara uru karịsịa maka ndị na-agba ọsọ, ndị na-agba ígwè, na ndị na-eme ihe omume dị elu, n'ihi na ìgwè ndị a na-adịkarị mfe ịmalite ọrịa iliotibial band syndrome. Ịtinye mgbatị a n'ime usoro ihe omume gị nwere ike inye aka gbochie mmerụ ahụ, melite mmegharị ahụ, na ịkwalite arụmọrụ zuru oke na mmega ahụ.
Kubahiriza: Ijambo kwa Ikirari Iliotibial Stretch guzoro ọtọ
- Idobe aka ekpe gị na mgbidi maka nkwado, jiri nwayọọ nwayọọ gbadaa ikpere ekpe gị ntakịrị.
- Ka ị na-edobe ọnọdụ a, dabere n'elu ahụ gị n'akụkụ aka ekpe ma mee ka úkwù aka nri gị pụta ruo mgbe ị na-enwe mmetụta n'èzí nke úkwù aka nri gị na apata ụkwụ gị.
- Jide mgbatị a maka ihe dịka 20 ruo 30 sekọnd, wee jiri nwayọọ nwayọọ laghachi n'ọnọdụ mmalite.
- Tinyegharịa usoro ndị a maka akụkụ nke ọzọ site na ịgafe ụkwụ aka ekpe gị n'azụ aka nri gị na ịdabere n'akụkụ aka nri.
Komeza kuganiriza Iliotibial Stretch guzoro ọtọ
- Usoro ịdabere: Dabere n'akụkụ aka ekpe gị nwayọ na nwayọ ruo mgbe ị na-enwe mgbatị n'akụkụ apata ụkwụ aka nri gị. Zere ịdabere n'ebe dị anya ma ọ bụ ngwa ngwa, n'ihi na nke a nwere ike imebi akwara gị.
- Ọnọdụ ogwe aka: welie ogwe aka nri gị n'elu wee dabere ya n'akụkụ aka ekpe. Nke a ga-eme ka mgbatị ahụ dịkwuo elu. Agbanyeghị, zere ịgbatị oke ma ọ bụ ịmanye ogwe aka gị iru karịa ka ọ dị mma.
- Jide ma kwugharịa: Jide mgbatị ahụ maka ihe dịka 15-30 sekọnd, wee gbanwee akụkụ ma kwugharịa. Akwụsịla ma ọ bụ jiri mmegharị ahụ na-asọ oyi, n'ihi na nke a nwere ike ibute ịdọka akwara ma ọ bụ mgbakasị ahụ.
- Nhazi: Nkwenye bụ isi. Na-eme mgbatị ahụ mgbe niile, dị mma kwa ụbọchị, iji nọgide na-enwe mgbanwe ma gbochie njigide n'ime
Iliotibial Stretch guzoro ọtọ Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Iliotibial Stretch guzoro ọtọ?
Ee, ndị mbido nwere ike ịme mgbatị ahụ guzoro ọtọ Iliotibial Stretch. Agbanyeghị, ọ dị mkpa iji hụ na ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ nwere ike ịba uru ịnweta onye nkuzi ma ọ bụ onye nwere ahụmahụ na-elekọta na mbụ iji hụ na usoro ziri ezi. Na-echeta mgbe niile ka ị na-ekpo ọkụ tupu ị gbatịa ma ghara ịgbatị ruo n'ókè nke mgbu. Ọ bụrụ na ị na-enwe ahụ erughị ala, kwụsị mmega ahụ ozugbo.
Ibintu byinshi bijyanye no kwa Iliotibial Stretch guzoro ọtọ?
- Supine Iliotibial Band Stretch: Ka ị na-edina ala n'azụ gị, weta otu ikpere n'obi gị, wee jiri nwayọọ dọrọ ya n'ofe ahụ gị gaa n'ubu nke ọzọ.
- Side-Lying Iliotibial Band Stretch: Dina n'akụkụ gị jiri ụkwụ abụọ gbatịa, wee gbadaa ụkwụ elu gị n'azụ ụkwụ ala gị, jide ụkwụ nke elu ụkwụ ma jiri nwayọọ dọpụta ya n'akụkụ ụkwụ gị.
- Mgbidi Iliotibial Band Stretch: Guzo n'akụkụ mgbidi na ụkwụ kacha nso na mgbidi gafere n'azụ nke ọzọ, wee dabere na mgbidi ahụ iji gbatịa apata ụkwụ nke azụ azụ.
- Foam Roller Iliotibial Band Stretch: Ụdị a gụnyere iji igwe na-afụ ụfụfụ. Mgbe ị dinara n'akụkụ gị
Ibintu byiza bikanagorwa Iliotibial Stretch guzoro ọtọ?
- Mwepu Hip: Mmega ahụ na-elekwasị anya mọzụlụ nke apata ụkwụ mpụta, gụnyere eriri iliotibial, nke nwere ike inye aka melite arụmọrụ nke Sting Iliotibial Stretch site na ịbawanye ike na ntachi obi.
- Foam Rolling: Ọ bụ ezie na ọ bụghị mmega ahụ ọdịnala, ịfụfụ ụfụfụ nwere ike ịkwado Standing Iliotibial Stretch site n'inyere aka ịgbaji eriri ma belata esemokwu na band iliotibial, na-eduga n'ịgbanwe mgbanwe na nso nso a.
Amakuru ashobora gutuma Iliotibial Stretch guzoro ọtọ
- Iliotibial Band Stretch
- Mmega ahụ hip
- ITB Stretch guzoro ọtọ
- Mmega ahụ mgbanwe hip
- Oru IT Band gbatịa
- Usoro ịgbatị hip
- Mgbatị hip guzoro ọtọ
- Mmega ahụ nke ịdị arọ maka hips
- Mgbatị mgbanwe IT Band
- Emega ahụ guzoro maka mgbanwe hip