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Side Lying Clam

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Medius
Amashwa eqhaphoTensor Fasciae Latae
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Ukuxhumana kwe Side Lying Clam

The Side Lying Clam ndi masewera olimbitsa thupi opindulitsa omwe makamaka amalimbitsa gluteus medius, minofu yofunikira kuti chiuno chikhazikike komanso mphamvu zochepa za thupi. Ndi chisankho chabwino kwambiri kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akuchiritsidwa kapena akuchira kuvulala kwam'munsi. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kukhoza kuwongolera, kupititsa patsogolo ntchito zina zolimbitsa thupi, ndikuthandizira kupewa kuvulala polimbikitsa chiuno champhamvu, chokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Lying Clam

  • Phimbani mawondo anu pamtunda wa madigiri 90, kusunga mapazi anu pamodzi.
  • Pang'onopang'ono kwezani bondo lanu lapamwamba momwe mungathere popanda kusuntha chiuno kapena kusiya mwendo wanu wapansi kuchoka pansi, kutsanzira kutsegula kwa clamshell.
  • Gwirani izi kwakanthawi, kuwonetsetsa kuti pachimake chanu chikugwira ntchito ndipo m'chiuno mwanu mulibe.
  • Pang'onopang'ono tsitsani bondo lanu pamalo oyambira, ndikumaliza kubwereza kumodzi kwa masewera olimbitsa thupi a Side Lying Clam.

Izinto zokwenza Side Lying Clam

  • **Kuyenda Koyendetsedwa**: Pewani kuthamanga mothamanga. Mukatsegula ndi kutseka miyendo yanu, iyenera kukhala yoyenda pang'onopang'ono, yoyendetsedwa. Izi zidzakuthandizani kuonetsetsa kuti mukugwiritsa ntchito minofu yanu, osati kuthamanga, kuchita masewera olimbitsa thupi.
  • **Pewani Kuzungulira kwa Hip**: Cholakwika china chofala ndikutembenuza chiuno chambuyo ndikukweza bondo. Kuti mupewe izi, sungani mapazi anu akugwirana wina ndi mzake panthawi yonse yochita masewera olimbitsa thupi ndipo onetsetsani kuti chiuno chanu chakumtunda sichikubwerera.
  • **Mindful Muscle Engagement**: Yang'anani pa minofu yomwe mukuyesera kuti mugwire ntchito, yomwe ndi gluteus medius pankhaniyi

Side Lying Clam Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Lying Clam?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Side Lying Clam. Ndi masewera olimbitsa thupi osavuta komanso ogwira mtima omwe amalimbana ndi gluteus medius ndi minimus minofu. Momwe mungachitire izi: 1. Gona m'mbali mwako ndi chiuno ndi mawondo akuwerama pamtunda wa 90-degree. Miyendo yanu iyenera kupakidwa ndipo mutu wanu ukhale pa mkono wanu. 2. Sungani mapazi anu kukhudza, kwezani bondo lanu lakumtunda momwe mungathere popanda kusuntha chiuno. Onetsetsani kuti bondo lanu lina likugwirabe pansi. 3. Imani kaye, kenaka bweretsani bondo lanu lakumtunda pamalo oyambira osalola kuti likhudze bondo lakumunsi. Kumbukirani kuyamba pang'onopang'ono ndikuyang'ana pa mawonekedwe pa liwiro. Ngati mukumva ululu uliwonse, siyani masewerawo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Lying Clam?

  • The Elevated Side Lying Clam: Mu Baibulo ili, mwendo wapansi umakwezedwa pansi, ndikuwonjezera vuto linalake pamtima wanu ndi glute minofu pamene mukukhalabe bwino.
  • Mphepete mwa Mphepete mwa Mphepete mwa Mphepete mwa Hip Extension: Kusiyanasiyana kumeneku kumaphatikizapo kutambasula mwendo wamtunda molunjika pambuyo poukweza, osagwira ntchito zokometsera zokha komanso kusinthasintha kwa chiuno ndi minofu ya ntchafu.
  • Mphepete mwa Kugona M'mbali ndi Kulemera kwa Ankle: Pomanga kulemera kwa mwendo ku mwendo wogwira ntchito, mukhoza kuwonjezera kukana ndikupangitsa kuti ntchitoyo ikhale yovuta kwambiri.
  • The Side Lying Clam ndi Pilates Ball: Kusiyanaku kumaphatikizapo kuyika mpira wawung'ono wa Pilates pakati pa mawondo anu, omwe mumafinya pamene mukukweza bondo lanu lakumtunda, ndikuwonjezera chinthu china cha ntchafu yamkati.

Izinto zokufunda ezishisa ezivumelekile Side Lying Clam?

  • Ma Hydrants amoto ndi masewera ena oyenera omwe amakwaniritsa Side Lying Clam chifukwa amaphatikiza olanda m'chiuno ndi ozungulira akunja, magulu ofanana a minofu omwe amayendetsedwa pa Side Lying Clam, motero amathandizira kusuntha kwa chiuno chonse komanso kukhazikika.
  • Donkey Kicks amagwira ntchito mogwirizana ndi Side Lying Clam pamene akuyang'ana pa glutes ndi minofu yotsika kumbuyo, kulimbikitsa kaimidwe kabwinoko ndi kugwirizanitsa, zomwe zingathe kupititsa patsogolo ntchito ya Side Lying Clam poonetsetsa kuti mawonekedwe ndi njira yoyenera.

Amaxabiso angamahlekwane kanye Side Lying Clam

  • Side Lying Clamshell masewera olimbitsa thupi
  • Zochita zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi zolimbitsa chiuno
  • Zochita kunama m'mbali za m'chiuno
  • Kusuntha kwa clamshell kwa minofu ya m'chiuno
  • Zochita zolimbitsa thupi zolimbitsa mchiuno
  • Side Lying Clam yolimbitsa thupi
  • Kuchita masewera olimbitsa thupi a Clamshell
  • Maphunziro a chiuno cha bodyweight
  • Side Lying Clamshell yolimbitsa thupi m'chiuno