Mmene Mungachitire Zochita Zolimbitsa Thupi

Mphuno yotsalirayo imatambasula ndi imodzi mwa machitidwe opambana kwambiri omwe ali kunja kwa chiuno. Zikuwoneka ngati kusunthira, koma mukapeza ngati mukuganiza, zimakhala zabwino. Ndimakonda chifukwa ndi zophweka ndipo ndimatha kulamulira momwe kutambasula kulili.

Zomwe Mukufunikira pa Hip Stretch

Mudzafunika masewera olimbitsa thupi kapena malo olimbitsa thupi koma kuti muzitha kuchita izi.

Mukhoza kuyendetsa pakhomo pakhomo, kumalo oonera masewera kapena Pilates studio.

• Zovuta: Zosavuta - Kutambasula uku ndi koyenera kwa Oyamba
• Nthawi Yofunika: Mphindi 2. Mukhoza kulumikiza pang'onopang'ono.

Mmene Mungachitire Hip Stretch Yotsutsidwa

1. Ugone pambuyo pako ndi mawondo ako atakulungama ndipo mapazi apansi pansi. Msana wanu sungalowerere . Inu simukusowa kuti mugwetsere msana wanu.
2. Gwiritsani bondo lanu lakumanja mpaka chifuwa chikhale chapansi mpaka pansi. Shin ikhoza kugwa - sikuyenera kukhala patebulo lapamwamba .
3. Bweretsani bondo lanu lakumanzere, mutembenuze mwendo wanu wamanzere panja pa mchiuno kuti muthe mpumulo wanu wamanzere kumanzere lanu pamwamba pa bondo.
4. Tenga dzanja lako lamanja kunja kwa ntchafu yolondola ndikukweza dzanja lako lakumanzere kupyolera pa kutsegulidwa kwa mwendo wako wamanzere. Gwirani manja anu kumbuyo kwa thifu lakumanja.
5. Lembani dzanja lanu lakumanzere likugwedeza ndi mbali yanu ya kumanzere pamene inu mukakwera pamphuno lanu lamanja pamapiko anu ndi manja anu. Mudzamva bwino kutambasula kunja kwa chiuno chanu chakumanzere. Yang'anani ndi kukula kwa kutambasula.

1. Pumirani kwambiri .
2. Gwiritsani masekondi 30. Bwerezani kumbali inayo.

Malangizo a Hip Stretch amene adakanidwa

1. Mukakweza mawondo anu, ganiziraninso kuti mupange mchiuno mwakuya, ndipo mutasiya mchira wanu pansi kuti mchiuno musakwera ndi bondo. Mapepala amphongo ndizochita zabwino pa lingaliro ili.

1. Monga nthawi zonse, mapewa anu ndi khosi zimakhala momasuka.

Minofu Yotambidwa ndi Reclined Hip Stretch

Kutambasula uku kumapangitsa minofu ndi matope kunja kwa mchiuno ndi matako. Izi zikuphatikizirapo chidwi cha fascia latae ndi banditi zamagulu komanso gluteus medius ndi gluteus maximus. Othawa amatha kukhala olimba m'mapiko akunja, ndipo gulu lovuta likhoza kukhala dera lalikulu. Kusunga ndi kubwezeretsa kusinthasintha m'chiuno chamkati ndikofunikira pa ntchito. Ochita masewera ena komanso ochita masewera olimbitsa thupi amagwiritsa ntchito pulojekiti yotulutsa thovu kuti atulutse dera lino.

Nthawi zambiri Hip imayenda

• Mtambo Wotsutsana ndi Utsi Kutambasula : Kutambasulaku kumayang'ana kutsogolo kwa ntchafu ndi kupsinjika kwake. Pamene muli pamatayi, ndi kosavuta kuwonjezera kuwonjezera pa chizoloŵezi chanu.
• Kuthamanga kwa Hip Flexor - The Lunge: Ngati mumakhala mochuluka, kutambasula mchiuno chanu ndikofunika. Inu mukhoza kuchita izi kusuntha kulikonse. Mutha kudzikumbutsa kuti muzichita kangapo patsiku ngati muli ndi ntchito yokhala pansi.
• Nkhono Yokongola ndi Mphamvu Zojambula Zojambula ndi Khoma : Kutambasulaku kumaphatikizapo kupsinjika kwa chiuno ndi quads. Zonse zomwe mukusowa ndi mpira wa masewera olimbitsa thupi komanso khoma lomveka bwino.
• Kutambasula Bungwe la IT Band : Izi zimathandiza kwambiri kwa omwe akukumana ndi ululu wa bandu.