Zochita Zozizwitsa za Ochita Masewera

Ngati mumakhala nthawi yambiri , mumatha kukhala ndi thotho, zosavuta , ndi zolimba zouluka . Gwiritsani ntchito pulojekiti yowonjezera kuti muzitha kuwombera bwino pamapeto pa zolimbitsa thupi.

Poonjezerapo kufunika kokhala ndi zozizwitsa zanu, yesetsani kuchita izi monga gawo loyamba lakutentha , musanayambe ntchito, kapena mutakhala nthawi yaitali.

1 - Hip Flexor ndi Psoas Stretch

Musanayambe kuchita zinthu zolimbitsa thupi, onetsetsani kuti msuzi wanu akusinthasintha. Gwiritsani ntchito mapuloteniwa pang'onopang'ono, otsetsereka otchinga kuti athetse kupsinjika kwa mchiuno, makamaka mphamvu ya psoas, pamene mukuwombera.

Chitani Choyenera

1. Yambani mtsogolo kutsogolo ndi kugwetsa bondo lanu kumbuyo.
2. Onetsetsani mchiuno chanu kutsogolo ndi pansi mpaka pansi. Yambani kupyola mumphuno, chiuno, kubuula, ndi ntchafu.
3. Lembani kutambasula kwa masekondi pafupifupi 20 mpaka 30, kumasula ndi kubwereza pa mwendo wina.
4. Mungathe kusintha malongosoledwe amenewa pogwiritsa ntchito kusintha kwanu ndi zolephera zanu, koma onetsetsani kuti muyang'ane patsogolo kapena kutsogolo kwanu.

2 - Kuchita Zolimbitsa Thupi

Zochita masewera a mlatho ndizoyamba ndikukhala njira yosavuta yowotchera. Gululo ndiloling'ono komanso lofunikirako, choncho pitani pang'onopang'ono ndipo mudzamva kuti mukukweza "kudzuka."

Chitani Choyenera

1. Ikani kumbuyo kwanu ndi manja anu ndi mbali zanu, mawondo anu akuwerama ndi mapazi apansi pansi. Onetsetsani kuti mapazi anu ali pansi pa mawondo anu.
2. Limbani minofu yanu ya m'mimba ndi nsomba.
3. Kwezani m'chiuno kuti mupange mzere wolunjika kuchokera m'maondo anu kupita kumapewa anu.
4. Finyani pachimake ndikuyesa kubweza mimba yanu kumsana wanu. Cholinga ndi kukhalabe mzere woongoka kuchokera kumapewa anu ndikugwada ndikugwira masekondi 20 mpaka 30.

Ngati chiuno chanu chikugwera kapena chigwetseni, dzichepetseni nokha pansi.

Onetsetsani kuti mukugwiritsira ntchito glutes mwakhama ndikusungunula momasuka. Mungafunikire kuyika dzanja lanu pazitsulo zanu kuti mukhale otsika.

Mwina mungafunikire kuyamba mwa kugwiritsa ntchito mlatho wokhala ndi masewera ochepa pamene mupanga mphamvu zanu. Ndi bwino kugwira malo olondola kwa nthawi yochepa kusiyana ndi kupita nthawi yayitali pa malo osayenera.

3 - Quadruped Hip Extension

Kuti mutseke maso anu, gwiritsani ntchito ntchito yopititsa patsogolo m'chiuno. Pofuna kudzipatula ndi kuchepetsa kusakanikirana, ndibwino kuti uwonjezere chiuno mu malo amodzimodzi osati kukhala pansi (nkhope pansi).

Chitani Choyenera

1. Yambani mu malo a quadruped (mmanja mwanu ndi mawondo).
2. Tsimikizani kuti mumagwira ntchito yanu ndikugwiritsira ntchito abs yanu kuti mutha kukhazikika msana.
3. Onetsetsani kuti mukugwiritsira ntchito kugwedeza kwamanzere. Mungafunikire kuyika dzanja lanu pazomwe mumakhala kuti mutsimikizidwe.
4. Pang'onopang'ono muthamangitse mwendo wakumanzere ndikusunga bondo la 90 digiri pa bondo.
5. Ntchafu yakumanzere iyenera kukhala yofanana ndi nthaka.
6. Pang'onopang'ono mpaka pamalo oyambira ndi kubwereza mobwerezabwereza 10 mbali iliyonse.
7. Kuti muwonjezere kukula kwa ntchitoyi, ikani chidutswa chaching'ono kumbuyo kwa bondo lanu kapena kuwonjezera kulemera kwake kwa ngongole.

4 - Single Bridge Bridge Kuchita Zochita

Mutatha kudziwa zovuta zolimbitsa thupi, muli wokonzeka kupita kuntchito imodzi yokhala ndi mlatho.

Chitani Choyenera

1. Ikani kumbuyo kwanu ndi mawondo anu atawerama ndipo mapazi anu ali pansi pa mawondo anu.
2. Limbikitsani minofu yanu ya m'mimba ndi minofu ndipo pang'onopang'ono musamutse mchiuno mwako kuti mupange mzere wolunjika kuchokera pa mawondo anu mpaka mapewa.
3. Pewani ndikulitsa phazi limodzi pang'onopang'ono ndikukweza mapepala anu. Ngati chiuno chanu chikugwera kapena chigwetseni, bwererani mwendo pansi ndikupanga mlatho wamagulu awiri mpaka mutakula.
4. Gwiritsani ntchito mphindi 10 ndikuchepetsa. Bwerezani ndi mwendo wotsutsana.

Onetsetsani kuti mupitirize kukhalabe m'chiuno mwathunthu. Ndi bwino kugwira malo olondola kwa nthawi yochepa kusiyana ndi kupita nthawi yayitali pa malo osayenera.

Ngati simungathe kugwira ntchitoyi, bwererani ku Basic Exercise kuti mumange mphamvu ndikupita ku mlatho wamlendo.

Pamene mukukhala wamphamvu, mutha kukhala ndi nthawi yayitali kapena mutengenso mbali 10 ndikukwera pansi mbali iliyonse musanasinthe.

5 - Kumbali Yokwatira Kuloledwa kwa Hip (Kulimbitsa Thupi)

Zochita zitatu zoyambirira zogwiritsira ntchito modzikongoletsera zimagwiritsa ntchito gluteus maximus, yemwe amayamba kupititsa patsogolo nthawi yochulukirapo. Ntchito yotsatirayi imalimbikitsa gluteus medius, yomwe imawombera nthawi ndi nthawi. Kuti mulekanitse mulingo wa glute, gwiritsani ntchito zolimbitsa thupi.

Chitani Choyenera

1. Pamene mukugona pambali panu, pembedzani maondo anu onse ndikusinthasintha m'chiuno mpaka madigiri 30.
2. Pamene mukusunga zidendene zanu zokhudzana ndi mapepala, khalani omangako pogwiritsa ntchito glute medius yanu. Izi ndizomwe zikuyenda pang'onopang'ono, zochepa komanso zovuta.
3. Ikani dzanja lanu pa gluteus medius (pansipa ndi kumbuyo kwa chiuno) kuti muwone kuti ikuwombera panthawiyi.
4. Bwerezani kayendetsedwe kamodzi pang'onopang'ono 10 mpaka 15 ndikusintha mbali.