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Pakhala Groin Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoAdductor Longus, Adductor Magnus
Amashwa eqhapho
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Ukuxhumana kwe Pakhala Groin Stretch

The Seated Groin Stretch ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amayang'ana kwambiri minofu yamkati ya ntchafu, kulimbikitsa kusinthasintha komanso kupititsa patsogolo mphamvu zam'munsi za thupi lonse. Ndizoyenera aliyense, kuyambira othamanga omwe akufuna kupititsa patsogolo masewerawo mpaka anthu omwe akufuna kuchepetsa kulimba kwa minofu kapena kusintha kaimidwe. Kuchita masewera olimbitsa thupi kungathandize kupewa kuvulala, kuyenda bwino, komanso kuchita masewera olimbitsa thupi, zomwe zimapangitsa kukhala kofunikira kuwonjezera pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pakhala Groin Stretch

  • Gwirani mapazi anu kapena akakolo, kuonetsetsa kuti msana wanu ndi wowongoka ndipo mapewa anu ali pansi.
  • Gwirani pang'onopang'ono mawondo anu mpaka pansi pogwiritsa ntchito zigongono zanu, ndicholinga chowonjezera kutambasula uku mukuwongoka msana wanu.
  • Gwirani izi kwa masekondi 20 mpaka 30, kupuma mozama ndikupumula mukutambasula.
  • Tulutsani kutambasula pang'onopang'ono, kukweza mawondo anu ndikuwongola miyendo yanu patsogolo panu.

Izinto zokwenza Pakhala Groin Stretch

  • Kutambasula Pang'onopang'ono: Pewani kulakwitsa kukankhira mawondo anu pansi mwamphamvu kwambiri. Kutambasula kuyenera kuchitika pang'onopang'ono ndikuwongolera. Gwirani bwino mawondo anu pansi ndi zigongono zanu panthawi yolimbitsa thupi. Ngati mukumva ululu uliwonse, masukani. Muyenera kumva kusapeza pang'ono potambasula, osati kupweteka.
  • Kupumira: Osagwira mpweya pamene ukutambasula. Onetsetsani kuti mupume bwino, chifukwa izi zidzathandiza kuti minofu yanu ipumule ndikuwonjezera mphamvu ya kutambasula. Kulakwitsa kofala ndikusunga mpweya wanu, womwe ukhoza kuwonjezera kupsinjika m'thupi.
  • Kuchita Zosasintha

Pakhala Groin Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pakhala Groin Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Groin Stretch. Ndi ntchito yosavuta komanso yothandiza kuti muzitha kusinthasintha m'chiuno ndi m'dera lamkati la ntchafu. Momwe mungachitire izi: 1. Khalani pansi ndi nsana wanu molunjika. 2. Phimbani mawondo anu ndi kubweretsa mapazi pamodzi, kuti mawondo anu agwere pansi. 3. Gwirani mapazi kapena akakolo anu ndikukankhira pansi mawondo anu mozama ndi zigongono zanu kuti kutambasulako kukhale kozama. 4. Gwirani malowa kwa masekondi 20-30, kenaka mutulutse. Kumbukirani, ndikofunikira kutenthetsa musanayambe kutambasula ndipo musamakankhire kutambasula mpaka kupweteka. Nthawi zonse mverani thupi lanu ndikupita patsogolo pa liwiro lanu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pakhala Groin Stretch?

  • Seated Groin Stretch ndi Forward Bend: Khalani ndi miyendo yanu motalikirana, ndiye pang'onopang'ono kutsamira kutsogolo kuchokera m'chiuno mwanu mpaka mutamva kutambasula m'dera lanu.
  • Tambasulani Phazi Lokhala Ndi Mwendo Umodzi: Kwezerani mwendo umodzi kumbali kwinaku mukuweramira wina ndi phazi kupita mkati mwa ntchafu ya mwendo wotambasuka. Tsatirani mwendo wotambasula mpaka mutamva kutambasula m'buuno mwanu.
  • Tambasulani Chiphuphu Ndi Chopukutira: Khalani pansi ndi miyendo yanu yotambasula, ikani chopukutira kuzungulira mapazi anu ndikuchigwira ndi manja onse awiri. Kokani chopukutira pang'onopang'ono kuti mutsamira patsogolo ndikukulitsa kutambasula kwanu.
  • Tambasulani Groin ndi Mnzanu

Izinto zokufunda ezishisa ezivumelekile Pakhala Groin Stretch?

  • Kutambasula kwa Hip Flexor kumagwirizananso pamene amagwira ntchito pa minofu ya m'chiuno, yomwe imagwirizanitsidwa ndi minofu ya groin, motero imathandizira kusinthasintha kwa thupi lonse ndikuchepetsa chiopsezo cha kuvulala.
  • Pigeon Pose, yoga yodziwika bwino yotambasula, imathandizira Seated Groin Stretch pogwira ntchito pazitsulo za chiuno ndi zozungulira, kupereka kutambasula mozama kudera la groin ndikuthandizira kupititsa patsogolo kayendetsedwe kake.

Amaxabiso angamahlekwane kanye Pakhala Groin Stretch

  • Bodyweight groin kutambasula
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Seated Groin Stretch njira
  • Zochita zotambasula za m'chiuno
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Zolimbitsa thupi zolunjika mchiuno
  • Atakhala atatambasula m'chiuno
  • Kutambasula groin pogwiritsa ntchito kulemera kwa thupi
  • Zolimbitsa thupi zolimbitsa thupi kuti muzitha kusinthasintha
  • Atakhala mchiuno ndi groin kutambasula