Kugwiritsira ntchito Mpukutu Wowononga
Kugwiritsira ntchito pulojekiti yamtunduwu ndi njira yabwino yochepetsera ululu kuchokera ku zovulaza zofewa kapena kuchita masewera olimbitsa thupi. Mpukutu wothamanga sikuti umangotulutsa minofu ndi matope, koma umaphwanyaphanso zofewa zofewa ndi minofu. Zochita zolimbitsa thupizi zimagwiritsa ntchito zojambulazo kuti zilowetse gulu la IT.
Mmene Mungagwiritsire Ntchito Pulogalamu Yowonongeka kwa Foam kwa IT Band Pain
Kugwiritsira ntchito pulogalamu yazitsulo pa IT band kungakhale kowawa, koma anthu ambiri amapeza kuti ndi imodzi mwazothandiza kwambiri zomwe mungachite ndi mpukutu wa thovu.
- Lembani pamagalasi kumbali yanu, ndi mpukutu womwe uli pansi pa chiuno. Mgugu wako wamwamba ukhoza kukhala wofanana ndi mwendo wapansi ngati mukufuna kupanikizika kwambiri. Kapena, konzekeretseni patsogolo panu kuti mutulutse zina za thupi lanu ndikupereka bwino.
- Gwiritsani ntchito manja anu kuti muthandizidwe ndi kugubuduka kuchokera m'chiuno mpaka kugwa lanu, mukuyimira pazomwe zili zovuta kapena zowawa. Bwerezani kumbali inayo.
Kutambasula IT Band Stretch
Izi ndizowonjezereka kwambiri ku IT band ndipo amadziwika kuti Pigeon Pose mu yoga. Udindo umenewu ukhoza kugwedeza mawondo a bondo, choncho ngati muli ndi kuvulala kwa bondo kapena zoperewera pamadzulo, mungafunikire kusintha kapena kupewa njirayi.
Phindu lochita njiwa chifukwa cha kupweteka kwa mtundu wa IT ndiko kuwonjezera pa kutambasula gulu la IT mwachindunji, malowa amakhalanso ndi minofu (minofu yamtundu). Nthawi zina, kugwedeza kwakukulu kumapangitsa kuti ululu wa IT ukupweteke, choncho ndizothandiza kulumikiza madera awiriwo.
Mmene Mungapangire Zowonjezera za IT IT Stretch
- Yambani mukukweza dzanja lanu ndi zala.
- Lembani bondo lanu lakumanja kumbuyo kudzanja lanu lamanja. Yambani bondo lanu kuti chemba chamkati chikukhudze pansi (onani chithunzi).
- Gwirani mwendo wanu wakumanzere kumbuyo mpaka mutasuka.
- Sungani malo anu m'chiuno mpaka pansi.
- Muyenera kumamatira kwambiri m'chiuno chanu chakumanja ndi muja.
- Mukhoza kukhala mmanja mwanu kapena kutsogolo ndikulolani masomphenya anu akhale pansi pamaso panu kapena kukulitsa mkono wanu kutsogolo kwanu.
- Kupuma pang'onopang'ono ndi mimba mwathu. Gwirani masekondi 30 mpaka 60 otambasula ndikumasulidwa. Bwerezani ku mwendo wina.
Kuyimirira IT Band Stretch
Kupweteka kwa bande (IT) (idiotilial) ndi chifukwa chofala cha ululu wa mawondo pakhoma lapansi (lapambuyo) bondo ndi ntchafu. Kupweteka kwa bulu kungapangidwe ndi zifukwa zambiri, kuphatikizapo kugwiritsidwa ntchito molimbika kapena kugwiritsidwa ntchito mopitirira muyeso, gulu lolimba kapena lofooka, komanso zovulala zoopsa komanso zoopsa. Pulogalamuyi yowonjezera ikhoza kuchepetsa kupweteka kwa mtundu wa IT.
Mmene Mungayendetsere Bungwe la IT Band
Pali njira zambiri zowonjezera gulu lanu la IT. Pano pali njira yosavuta yomwe mungathe kuchita pamene mukuyima.
- Imani ndi mwendo wanu wakumanja kuwoloka kutsogolo kwa mwendo wanu wakumanzere.
- Ndi dzanja lanu lakumanzere likukwera pamwamba, tifizani kumanja kwanu monga momwe taonera.
- Ikani dzanja lanu lamanja pa chiuno chanu.
- Sakanizani kumanja kwanu kumanja kuti musamutse m'chiuno kwanu kumanzere; mudzamva pang'ono pang'ono kumbali ya kumanzere kwa chifuwa chanu.
- Pitirizani kutambasula kotero kuti muzimva kutambasula kwathunthu kumtunda, chiuno, chapamwamba ndi bondo la mwendo wanu wamanzere.
- Gwiritsani masekondi 20 mpaka 30, kenako musinthe mbali.
- Kuti muyambe kutambasula, sungani mapazi anu patali, pongani bondo la phazi lanu lakumbuyo ndi kuweramitsa bondo lakumbuyo.
Ndakhala pansi IT Band Stretch
Pano pali gulu lophweka la IT lotambasula limene mungathe kuchita mutakhala pansi.
Mmene Mungachitire Okhazikika Mndandanda wa Band
- Pamene mutakhala pamtunda, mutsetsere mwendo pambali pa mzake monga momwe mukusonyezera.
- Ponyani bondo lanu loyang'ana pamtima mwanu kuti mkati mwa bondo muli pafupi ndi msolo wanu.
- Pewani pang'onopang'ono thupi lanu ndikukweza mkono wanu pamwamba pa bondo lanu.
- Pachikhalidwe ichi, mudzatha kugwiritsa ntchito phokoso lachikondi ku thivi lanu kuti muzimva kutambasula kunja kwa chiuno chanu ndi glutes (minofu yamtundu).
- Gwirani chingwechi kwa masekondi 15-20, pumulani ndikusintha miyendo. Bweretsani 3-5 nthawi kumbali.
Mbalame ya Crossover
Mbalame yotchedwa crossover yotambasula kwa IT band ndikutambasula pang'ono komwe kumalowera gulu la IT ndi glutes. Apa, David Beckham, mpira wa mpira, akuwonetsa njira yabwino yogwiritsira ntchito pokonzekera.
Mmene Mungapangidwire Mbalame Yam'madzi
- Loloka kumanzere kumanzere kumbuyo kwa mwendo wamanja.
- Pang'onopang'ono, gwedezani pamadzulo.
- Pitirizani kulemera kwanu pamtunda wathanzi ndikusiya chidendene chanu chakumanja.
- Bendani pang'ono m'chiuno.
- Kwezani manja anu mmwamba kuchokera kunja kwa inu, ndipo kwezani manja anu mmwamba.
- Muyenera kumangirira limodzi ndi gulu la IT la mwendo wanu wakumanja pafupi ndi chiuno ndi chiuno.
- Gwiritsani ntchito malowa kwa masekondi 20, kenako pezani ndi kubwereza pamlendo wina. Pangani katatu pambali.
- Gwiritsani chithandizo patsogolo panu ngati mutatopa.
- Njira ina yosungira chingwechi ndi kugwiritsa ntchito kutambasula kumeneku ngati gawo lachizoloŵezi chozizira komanso chozizira.