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Kubedwa kwa Band Hip

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiNgoma
Imimiselo eqhaphoGluteus Medius
Amashwa eqhaphoTensor Fasciae Latae
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Ukuxhumana kwe Kubedwa kwa Band Hip

The Band Hip Abduction ndi masewera olimbitsa thupi omwe amalimbikitsa makamaka olanda chiuno, kuphatikizapo gluteus medius ndi minimus, zomwe ndizofunikira kuti pakhale bata ndi kuyenda. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda zolimbitsa thupi, kapena anthu omwe akuchira kuvulala kwa m'chiuno kapena mawondo, ndicholinga chofuna kulimbitsa thupi lawo lakumunsi ndi kukhazikika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti muzichita zinthu zosiyanasiyana zolimbitsa thupi, kukuthandizani kupewa kuvulala, komanso kukuthandizani kukhala ndi kaimidwe kabwino komanso moyenera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubedwa kwa Band Hip

  • Sungani pakati panu molimba ndi msana wanu mowongoka, sinthani kulemera kwanu ku phazi lanu lakumanzere, ndikusunga lamanja pang'ono pansi.
  • Yendetsani pang'onopang'ono mwendo wanu wakumanja kumbali, motsutsana ndi kukana kwa gululo, kusunga zala zanu kutsogolo osati mmwamba.
  • Gwirani malowo kwa mphindi imodzi pamene mwendo wanu watambasulidwa, ndiye pang'onopang'ono mubwererenso mwendo wanu wakumanja pamalo oyamba.
  • Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza ndikusinthira ku mwendo wakumanzere.

Izinto zokwenza Kubedwa kwa Band Hip

  • Mayendedwe Olamuliridwa: Mukasuntha mwendo wanu kumbali, chitani mowongolera. Pewani kubweza mwendo wanu mmbuyo mwachangu, chifukwa izi zitha kusokoneza minofu kapena kupangitsa kuti gululo liduke. M'malo mwake, pang'onopang'ono bwererani mwendo wanu kumalo oyambira, kusunga kukana pa gululo.
  • Pitirizani Kuchita Zolimbitsa Thupi: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, sungani minofu yanu yapakati panthawi yonseyi. Izi sizidzangokuthandizani kuti mukhalebe bwino komanso muzigwira ntchito minofu ya m'mimba.
  • Pewani Kutsamira: Cholakwika chofala ndikutsamira thupi lanu lakumtunda kumbali ina ndikusuntha mwendo. Izi zitha kuchepetsa mphamvu yolimbitsa thupi ndikuyika zovuta zosafunikira pamsana wanu. Yesetsani kusunga thupi lanu mowongoka momwe mungathere.
  • Sankhani Kukaniza Koyenera: Kugwiritsa Ntchito

Kubedwa kwa Band Hip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubedwa kwa Band Hip?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Hip Abduction. Ndi masewera osavuta omwe amalimbana ndi minofu ya hip abductor, yomwe nthawi zambiri imanyalanyazidwa pochita masewera olimbitsa thupi. Komabe, ndikofunikira kuti muyambe ndi gulu lolimbikira lomwe likuyenera kulimba kwanu. Kwa oyamba kumene, tikulimbikitsidwa kuti tiyambe ndi bandi yolimbana ndi kuwala. Komanso, onetsetsani kuti mukusunga mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungachitire izi, zingakhale zothandiza kukaonana ndi mphunzitsi wanu kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubedwa kwa Band Hip?

  • Lateral Band Walk: Mwakusiyana uku, mumayika gulu lotsutsa kuzungulira akakolo anu ndikutenga masitepe am'mbali, omwe amagwira ntchito zonse za abductor ndi adductor m'chiuno mwanu.
  • Seated Band Hip Abduction: Pakusiyana uku, mumakhala pampando ndi gulu lotsutsa lomangidwa pamawondo anu, ndikukankhira mawondo anu padera kuti mugwirizane ndi minofu ya m'chiuno.
  • Supine Band Hip Abduction: Izi zimaphatikizapo kugona chagada ndi gulu lokulunga ntchafu zanu, ndikusuntha miyendo yanu motsutsana ndi kukana kwa gululo.
  • Mbali-Ling Band Hip Abduction: Pakusiyana uku, mumagona pambali panu ndi gulu lozungulira m'mapazi anu ndikukweza mwendo wapamwamba motsutsana ndi kukana, ndikugwira ntchito kunja kwa chiuno.

Izinto zokufunda ezishisa ezivumelekile Kubedwa kwa Band Hip?

  • Mapapo am'mbali amathandiziranso Band Hip Abduction chifukwa amagwiritsa ntchito minofu ya abductor kuti ikhale yogwira ntchito, yolemetsa, kupititsa patsogolo bwino komanso kugwirizanitsa komanso kulimbitsa magulu aminyewa aminyewa.
  • Mabwalo a Glute amatha kukhala owonjezera pa Band Hip Abduction, chifukwa amayang'ana kwambiri gluteus maximus komanso amaphatikizanso olanda m'chiuno, ndikupereka masewera olimbitsa thupi bwino komanso chiuno.

Amaxabiso angamahlekwane kanye Kubedwa kwa Band Hip

  • Kulimbitsa thupi kwa Hip Abduction ndi gulu
  • Zochita zolimbitsa thupi zolimbana ndi m'chiuno
  • Zochita za Band Hip Abduction
  • Kulimbitsa m'chiuno ndi gulu lotsutsa
  • Kulimbitsa thupi kwa band kwa minofu ya m'chiuno
  • Maphunziro a Hip Abduction resistance
  • Zochita zolimbitsa thupi m'chiuno
  • Elastic band Exercise for hip Abduction
  • Resistance band kulimbitsa thupi m'chiuno
  • Kuphunzitsa m'chiuno ndi magulu otsutsa