Dula Lengole Flexor Le Hip Adductor Otlolla
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Letsatsi la Dula Lengole Flexor Le Hip Adductor Otlolla
Seated Knee Flexor le Hip Adductor Stretch ke boitšhidullo bjo bo holago bjo bo hlamilwego go godiša go fetofetoga le maemo le maatla ka go di-hip adductors le di-knee flexor, go kgothaletša bophelo bjo bobotse bja manonyeletšo ka kakaretšo le go sepela. Boitšhidullo bjo bo loketše batho ka o tee ka o tee ba maemo ka moka a go swanelega, kudu-kudu bao ba nyakago go kaonefatša go feto-fetoga ga bona ga mmele wa ka tlase, go thibela dikgobalo goba go tsošološa go tšwa go dikgateletšo tša karolo ya ka tlase ya mmele. Go akaretša go otlolla mo mokgweng wa gago wa ka mehla go ka thuša go kaonefatšeng go šoma gabotse medirong e fapa-fapanego ya go itšhidulla, go fokotša go gagamala ga mešifa le go tlaleletša lenaneong la go itšhidulla leo le kgobokeditšwego gabotse.
Go seka: Phuto ka Phuto Dula Lengole Flexor Le Hip Adductor Otlolla
- Koba lengwele la gago la le letona gomme o bee leoto la leoto la gago la le letona kgahlanong le serope sa ka gare sa leoto la gago la nngele, o boloke leoto la gago la nngele le otlologile.
- Tobetsa lengwele la gago la go ja ka boleta go leba fase o šomiša seatla sa gago goba sekonokono go oketša go otlolla lethekeng la gago le serope.
- Swara go otlolla metsotswana ye e ka bago ye 20-30, ke moka o fetoše gomme o boeletše go otlolla ka lengwele la gago la nngele.
- Dira boitšhidullo bjo ka makga a 2-3 ka lehlakoreng le lengwe le le lengwe, o kgonthišetše gore o hema ka mo go tseneletšego gomme o iketle ka gare ga go otlolla.
Dithuto tsa go seka Dula Lengole Flexor Le Hip Adductor Otlolla
- Go Otlolla Ganyenyane-ganyenyane: Ge o dira go otlolla, kgonthišetša gore o go dira ganyenyane-ganyenyane. Phema phošo ye e tlwaelegilego ya go gapeletša mangwele a gago fase go fihla bokgoleng bjo bo ka kgonago go tloga go get-go. Go e na le moo, tobetša mangwele a gago ka boleta go leba fase go fihlela o ekwa go otlolla dirope tša gago tša ka gare. Swara boemo bjo metsotswana ye e ka bago ye 20-30 gomme ka morago o lokolle.
- Go Hema ka go se fetoge: Gopola go hema ka go se fetoge nakong ka moka ya boitšhidullo. Batho ba bangwe ba na le tshekamelo ya go swara moya ge ba otlolla, e lego seo se ka oketšago go gagamala ga mešifa le go šitiša go šoma gabotse ga go otlolla. Hema ka gare ge o thoma go otlolla gomme o hema ka ntle
Dula Lengole Flexor Le Hip Adductor Otlolla Ditet Mighta a Kgothatso: FAQs
Badi ba ipakanye ba ka seka Dula Lengole Flexor Le Hip Adductor Otlolla?
Ee, bao ba thomago ruri ba ka dira boitšhidullo bja Seated Knee Flexor le Hip Adductor Stretch. Ye ke go otlolla mo go bonolo le mo go šomago mo go lebišitšego di- hip adductor le di- knee flexor, tšeo gantši di tiilego go batho ba bantši, kudu-kudu bao ba dulago kudu. Tsela ya go e dira še: 1. Dula fase o otlologile mokokotlo. 2. Koba mangwele a gago gomme o kopanye ditlhako tša maoto a gago. 3. Swara maoto goba maqaqailaneng ka diatla. 4. Tobetsa mangwele a gago ka bonolo ka di-elbow tša gago. 5. Swara otlolla metsotswana e ka bago e 30, ke moka o lokolle. Gopola go hema ka mo go tseneletšego le ka mehla nakong ya go otlolla. Ge e ba o ekwa bohloko le ge e le bofe, emiša go itšhidulla gatee-tee. Go swana le ka go itšhidulla le ge e le gofe, ke kgopolo e botse go bolela le moabi wa tlhokomelo ya tša maphelo goba setsebi sa go itšhidulla pele o thoma mokgwa o mofsa wa go itšhidulla.
Ke eng tse di tsweletseng tsa Dula Lengole Flexor Le Hip Adductor Otlolla?
- Go Otlolla Serurubele: Dula fase, kopanya ditlhako tša maoto a gago gomme o di gogele mmeleng wa gago. Tobetsa di- elbow tša gago mangoleng a gago gomme o di kgoromeletše ka boleta go leba fase go otlolla di- adductor tša gago.
- Side Lying Adductor Stretch: Robala ka lehlakoreng la gago o kobegile leoto la gago la ka godimo gomme leoto le beilwe ka pele ga leoto la ka fase la go otlologa. Ka bonolo phagamiša leoto la ka tlase fase go otlolla mešifa ya adductor.
- Seated Adductor Stretch le Resistance Band: Dula fase o atološitše maoto a gago. Phuthelela sehlopha sa go ganetša maoto a gago gomme o goge ka boleta mafelelong go hlola kgatelelo, ke moka o kgoromeletše maoto a gago ka thoko go otlolla mešifa ya adductor.
- Wide-Legged Forward Bend: Ema ka maoto a gago a sephara go feta bophara bja letheka ka thoko, hinge
Ke eng ditintlha tse di lekanang le tse Dula Lengole Flexor Le Hip Adductor Otlolla?
- Butterfly Stretch: Boitšhidullo bjo bo nepiša dirope tša ka gare le ditheka, go swana le Seated Knee Flexor le Hip Adductor Stretch, ka go rialo bo godiša go feto-fetoga le maemo le matla a mešifa ye, e lego seo se ka godišago go šoma gabotse ga boitšhidullo bjo bogolo.
- Hip Flexor Stretch: Otlolla ye e tlaleletša Seated Knee Flexor le Hip Adductor Stretch ka go šoma mešifa go dikologa lelokololo la letheka, go kgothaletša go sepelasepela mo go kaone le go fetofetoga, e lego seo se ka thušago go phethagatša metsamao ka go Seated Knee Flexor le Hip Adductor Stretch ka bokgoni bjo bogolo.
Dikarolo tse ling mpe ka Dula Lengole Flexor Le Hip Adductor Otlolla
- Bodyweight serope boitšhidullo
- Dutše lengole flexor otlolla
- Hip adductor boima ba 'mele ikoetlisa
- Ditlwaetšo tša go nepiša dirope
- Bodyweight dithutiso bakeng sa dirope
- Dutše letheka adductor otlolla
- Lengole flexor le letheka adductor ikoetlisa
- Bodyweight ikoetlisa bakeng sa hip adductors
- Seated otlolla bakeng sa mesifa serope
- Thigh matlafatsa bodyweight dithutiso