Zochita M'chiuno Zomanga Mphamvu za Adductor ndikuletsa Kuvulala

Zamkati

• Zochita za m'chiuno za 6 zomwe mungachite kunyumba
• 1. Mwendo wam'mbali umakweza
• 2. Zipolopolo
• 3. Mwendo wotsatira womwe ukuimirira
• 4. Mgulu wamiyendo yonse
• 5. Kutsika pang'ono
• 6. Zipangizo zozimitsira moto
• Momwe mungapewere mavuto a adductor
• Tengera kwina

Othandizira m'chiuno ndi minofu mu ntchafu yanu yamkati yomwe imathandizira kulumikizana ndi mayendedwe. Minofu yolimbikitsayi imagwiritsidwa ntchito kuwonjezera m'chiuno ndi ntchafu kapena kuyisunthira kumapeto kwa thupi lanu.

Kuti muthane ndi masewera othamanga ndikupewa kuvulala, ndikofunikira kuti mulankhule, mulimbikitse, ndikutambasula minofu yanu yonse ya m'chiuno, kuphatikiza owonjezera m'chiuno.

Nazi masewera olimbitsa thupi asanu ndi amodzi omwe mungachite kunyumba kuti muwonjezere kusinthasintha, mukhale ndi mphamvu, komanso kupewa kuvulala. Ma adductors ndiomwe amasunthira pamachitidwe awa.

Zochita za m'chiuno za 6 zomwe mungachite kunyumba

1. Mwendo wam'mbali umakweza

Zochita izi ndizoyenera magawo onse. Zimagwira m'chiuno mwako, glutes, ndi miyendo.

Malangizo:

1. Gona kumanja kwanu ndikutambasula miyendo yanu molunjika.
2. Gwiritsani ntchito dzanja lanu lamanja kapena khushoni kuti muthandizire mutu wanu.
3. Pepani mwendo wanu wamanzere momwe mungathere.
4. Gwiritsani malowa kwa masekondi pang'ono musanatsike mwendo wanu pansi.
5. Chitani 2 mpaka 3 seti ya kubwereza 8 mpaka 16 mbali iliyonse.

2. Zipolopolo

Zochita zamkati mwa ntchafuzi zimatha kuchitika atakhala pampando. Mutha kuchita izi ndi gulu lotsutsa mozungulira ntchafu zanu kuti mutambasuke bwino.

Malangizo:

1. Gona kumanja kwanu ndi mawondo opindika.
2. Pepani mwendo wanu wamanzere momwe mungathere.
3. Gwirani malowa kwa masekondi pang'ono kenako ndikutsikira komwe mwayambira.
4. Chitani 2 mpaka 3 seti ya kubwereza 8 mpaka 16 mbali iliyonse.

3. Mwendo wotsatira womwe ukuimirira

Kuchita masewera olimbitsa thupi kumalimbitsa mphamvu komanso kusinthasintha kwa glutes, adductors, ndi hamstrings. Lonjezerani kuvutikako pogwiritsa ntchito zolemera zamakolo kapena gulu lotsutsa.

Malangizo:

1. Imani pa phazi lanu lamanja ndi phazi lanu lakumanzere litakwezedwa pang'ono.
2. Ikani manja anu pakhoma kapena pampando kuti muthandizire ndikukhazikika.
3. Sungani m'chiuno mwanu momwe mumagwiritsira ntchafu zanu zamkati kuti mukweze mwendo wanu wamanzere momwe mungathere.
4. Imani kaye kwakanthawi musanabwezeretse mwendo wanu pang'onopang'ono.
5. Chitani 2 mpaka 3 seti ya kubwereza 8 mpaka 14 mbali iliyonse.

4. Mgulu wamiyendo yonse

Masewerawa amalunjika kwa adductors, quadriceps, ndi glutes. Gwiritsani ntchito bandi yolimbana m'ntchafu mwanu kuti mukulitse kulimbana ndikusunga thupi lanu.

Malangizo:

1. Imani ndi mapazi anu wokulirapo kuposa chiuno chanu.
2. Pepani m'chiuno mwanu momwe mungathere.
3. Imani panjira iyi, ndikuphatikitsani ntchafu zanu zamkati.
4. Bwererani pamalo oyambira.
5. Chitani 2 mpaka 3 seti ya 8 mpaka 12 yobwereza.

5. Kutsika pang'ono

Izi zimayang'ana ma glute, adductors, ndi miyendo yanu. Ganizirani za kutalika kwa msana wanu ndikumira m'chiuno mwanu.

Malangizo:

1. Kuchokera pa tebulo lapamwamba, pendani phazi lanu lakumanja kutsogolo ndikuyika bondo lanu pansi pa bondo lanu.
2. Onjezerani bondo lanu lakumanzere pang'ono ndikudina mofanana m'manja onse.
3. Gwiritsani ntchito malowa mpaka 1 miniti.
4. Kenako chitani mbali inayo.

6. Zipangizo zozimitsira moto

Kuchepetsa kupweteka kwakumbuyo ndikugwiranso ntchito pachimake, mchiuno mosinthasintha, ndi glutes ndi izi.

Malangizo:

1. Kuchokera pa tebulo lapamwamba, perekani kulemera kwanu mofanana m'manja mwanu ndi bondo lanu lakumanja.
2. Pepani mwendo wanu wakumanzere kutali ndi thupi lanu, kuti bondo lanu likhale lopindika.
3. Imani apa musanabwerere poyambira.
4. Chitani 2 mpaka 3 seti ya kubwereza 8 mpaka 12 mbali iliyonse.

Momwe mungapewere mavuto a adductor

Kuchita masewera olimbitsa thupi ndi owonjezera olimba omwe sanatenthedwe bwino ndichomwe chimayambitsa kuvulala kwa othamanga.

Pofuna kupewa mavuto a adductor, konzekera kwa mphindi 5 mpaka 10 musanayambe kuchita masewera olimbitsa thupi. Phatikizani kutambasula pang'ono, kulumpha jacks, ndikuyenda mwachangu. Mangani pang'onopang'ono mukamayamba pulogalamu yatsopano yochitira masewera olimbitsa thupi ndikusiya kuchita chilichonse chomwe chimapweteka.

Nthawi yomweyo yesani malo omwe akhudzidwa ngati mukumva kuwawa. Muthanso kudzipukuta pogwiritsa ntchito mafuta opindika, mafuta ofunikira, kapena chowongolera thovu. Zachidziwikire, kupanga nthawi yokumana ndi katswiri wodziwa kutikita minofu kapena mphini ndi kothandizanso.

Tengera kwina

Samalani thupi lanu, makamaka m'malo ovutawa. Mutha kuchita izi kuti mukhale ndi mphamvu, musinthe kusinthasintha, komanso kupewa kuvulala.

Ndikofunikira kwambiri kuchita izi ngati muli pachiwopsezo cha ma adductor chifukwa chovulala m'mbuyomu, mayendedwe olumikizana, kapena kutenga nawo mbali pamasewera.

Pang'ono ndi pang'ono onjezani kulimba kwachitetezo chilichonse chatsopano ndikumvetsera thupi lanu kuti musadziponyetse kupitirira malire anu. Lankhulani ndi dokotala wanu ngati muli ndi zovuta zamankhwala zomwe muyenera kusamala pochita izi.