Zowawa zapweteka zingayambidwe ndi zinthu zambiri, kuphatikizapo mitsempha yolimba, yofooka ( osakaniza ) kapena zokopa zomwe zimakoka kapena zovuta. Chizoloŵezi chochita masewera olimbitsa thupi chomwe chimayendetsa kusamvetsetsa kwa minofu kapena kuvulazidwa koyambirira ndiyo njira yabwino kwambiri yothetsera vuto la mimba.
Pamene mukulimbikitsidwa kuti mugwire ntchito ndi munthu wodziwa masewera olimbitsa thupi kapena wophunzitsira kuti apange ndondomeko yabwino ya matenda anu, pali njira zina zothandizira kuti muthandizire nokha. Pulogalamu yotambasula yomwe imakhala yotentha komanso yowonjezera ikhoza kukhala malo abwino kuyamba. Zochitikazi zotsatirazi zingagwiritsidwe ntchito monga pulogalamu yotambasula pakatha masewera olimbitsa thupi kuti athandize kupweteka kwapweteka komanso kupewa kutentha kwa mtsogolo.
Kuyimira Zochita Zolimbitsa Zam'madzi
Mmene Mungapangire Groin Stretch
- Imani miyendo yanu mosiyana.
- Sungani kulemera kwanu kumanzere.
- Lolani bondo lanu lakumanzere kuti ligulire mpaka litadutsa phazi lanu lakumanzere. Mudzamva kutambasulika kwanu m'mimba mwanu.
- Sungani mapazi anu pansi kutsogolo patsogolo.
- Gwiritsani masekondi 20 mpaka 30.
- Bwerezani kutambasula kumbali yina, kenaka tibweretseni katatu mbali iliyonse.
Anakhala pa Groin Stretch
Ulendo wosavuta, womwe nthawi zina umatchedwa gulugufe , umatambasula ululu ndi ntchafu yamkati. Nazi momwe mungachitire molondola.
Momwe Mungachitire Okhazikika Pa Groin Stretch
- Lowani pamalo okhala.
- Bwerani mawondo anu ndipo mubweretse phazi limodzi.
- Gwirani mapazi anu ndi manja anu ndi kupumula maondo anu pa mawondo anu.
- Mukamayang'ana kumbuyo kwanu (osagwedeza), perekani mawondo anu agwe pansi. Mungagwiritse ntchito phokoso lamkati pamphuno mwa mkati mwa kukanikiza mofulumira pa mawondo ndi zidutswa. Muyenera kumangokhalira kumangokhalira kumangokhalira kumangokhalira kukangana. Musamapse mtima (phunzirani malamulo a kutambasula ). Musati mukanike ndi mphamvu yayikulu.
- Gwirani kutambasula kwa masekondi 20 mpaka 30. Tulutsani ndi kubwereza katatu.
- Kuonjezera kutambasula, bweretsani mapazi kumbali yanu.
Pamene mukukhala osinthasintha, mukhoza kupeza chiuno chachikulu ndi kubwerera kumbuyo m'chiuno. Exhale ndi kutsamira patsogolo, sungani nsana wanu pansi ndipo mulole chifuwa chanu chikhale pafupi kwambiri momwe mungathere.
Kusakanikirana Kwambiri
Izi ndi zowawa pang'ono kwambiri zomwe zimapangitsa kuti ntchitoyi ikhale yolimba kwambiri.
Mmene Mungapangidwire Momwe Mungayendetsere
- Imani pambali panu.
- Pewerani pansi mpaka maondo anu ali pampando mwakachetechete ndi kugulira madigiri 90.
- Ikani manja anu pamwamba pa ntchafu zanu zamkati ndipo pang'anani pang'onopang'ono kuti mutsegule m'chiuno. Mudzamva kutambasula mu minofu ya mimba m'milendo yonse.
- Gwiritsani masekondi 20 mpaka 30, tonthola ndi kubwereza katatu.
Mukhozanso kupanga kutambasula kwa adductor.
Hip Opener ndi Groin Stretch
Zochitazi zimapangitsa minofu, kuphuka, ndi kumbuyo.
Mmene Mungagwiritsire Ntchito Hip Opener ndi Groin Stretch
- Yambani mtsogolo kutsogolo ndipo muponye bondo lanu lakumanzere pansi.
- Ikani mbali yanu yolondola mkati mwa bondo lanu lakumanja monga mukuyimira.
- Lembani mzere wanu wamanja moyenera mu bondo lanu lakumanja ndi kupotoza miyendo yanu kumanzere.
- Fikirani mkono wanu wakumanzere kumbuyo kwanu mpaka mutamveketsa bwino m'mbuyo ndi kumbuyo kwanu.
- Lembani kutambasula kwa masekondi pafupifupi 20 mpaka 30, kumasula ndi kubwereza pa mwendo wina.
Mungathe kusintha malongosoledwe ameneŵa pogwiritsa ntchito maonekedwe anu, kusinthasintha, ndi zoperewera. Onetsetsani kuti muyang'ane patsogolo panu kapena kumbuyo kwa bondo lanu osati kutsogolo kwa bondo lanu.