Hip Exercises Yekuvaka Adductor Simba uye Kudzivirira Kukuvara

Zvemukati

• 6 hudyu kurovedza iwe kwaungaita kumba
• 1. Side gumbo rinomuka
• 2. Mafuro
• 3. Gumbo rakamira rakamira
• 4. Yakafara gumbo squat
• 5. Yakadzika lunge
• 6. Mafirita emoto
• Maitiro ekudzivirira an adductor strain
• Tora woenda nazvo

Hip adductors ndiyo mhasuru dziri mukati mehudyu yako inotsigira chiyero uye kuenderana. Iyi mhasuru inogadzikana inoshandiswa kuwedzera mahudyu nemahudyu kana kuifambisa yakananga kumidline yemuviri wako.

Kuvandudza mashandiro emitambo uye kudzivirira kukuvara, zvakakosha kuti iwe utaure, usimbise, uye utambanudze mhasuru dzako dzese dzechiuno, kusanganisira yako maadductors.

Heano matanho matanhatu emuhudyu iwe aunogona kuita kumba kuwedzera kushanduka, kuvaka simba, uye kudzivirira kukuvara. Iwo maadductors ndiwo anonyanya kufambisa mune yega yeaya maekisesaizi.

6 hudyu kurovedza iwe kwaungaita kumba

1. Side gumbo rinomuka

Ichi chiitwa chakakodzera kumatunhu ese. Inoshanda chiuno chako, kubwinya, uye makumbo.

Mirayiridzo:

1. Rara parutivi rwako rwerudyi makumbo akatambanudzwa akatwasuka.
2. Shandisa ruoko rwako rwerudyi kana kUSUKU kutsigira musoro wako.
3. Zvishoma nezvishoma simudza gumbo rako rekuruboshwe zvakanyanya sezvaunogona.
4. Bata chinzvimbo ichi kwemasekonzi mashoma usati wadzikisa gumbo rako pasi.
5. Ita maviri kusvika matatu seti e8 kusvika 16 kudzokorora kune rumwe rutivi.

2. Mafuro

Ichi chiitiko chemukati chechidya chinogona kuitwawo ugere pachigaro. Iwe unogona kuita izvi nebhandi rekumirisana rakatenderedza chidya chako chezasi kutwasuka zvirinani.

Mirayiridzo:

1. Rara kurudyi kwako nemabvi akakotama.
2. Zvishoma nezvishoma vhura gumbo rako rekuruboshwe kusvika paunogona.
3. Bata chinzvimbo ichi kwemasekonzi mashoma wobva wadzikira pasi pasi kunzvimbo yekutanga.
4. Ita maviri kusvika matatu seti e8 kusvika 16 kudzokorora kune rumwe rutivi.

3. Gumbo rakamira rakamira

Ichi chiitwa chinovaka simba uye chinja mukati mako glutes, adductors, uye hamstrings. Wedzera kunetsekana nekushandisa zviyero zvemakumbo kana bhendi rekudzivirira.

Mirayiridzo:

1. Mira netsoka yako yekurudyi netsoka yako yekuruboshwe yakasimudzwa zvishoma.
2. Isa maoko ako pamadziro kana chigaro chekutsigira uye batanidza yako yepamoyo.
3. Chengeta chiuno chako chakaenzana apo iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiita.
4. Imbomira pano kwenguva pfupi usati wadzosera gumbo rako pasi zvishoma nezvishoma.
5. Ita maviri kusvika matatu seti e8 kusvika ku14 anodzokorora kune rumwe rutivi.

4. Yakafara gumbo squat

Aya squats anotarisa ako adductors, quadriceps, uye glutes. Shandisa bhanhire rekudzivirira rakatenderedza chidya chako kuti uwedzere kushorwa uye chengetedza muviri wako kuenderana.

Mirayiridzo:

1. Mira netsoka dzako dzakafara kupfuura chiuno chako.
2. Zvishoma nezvishoma dzikisa chiuno chako pasi sezvaunogona.
3. Mira panzvimbo iyi, uchibatanidza mahudyu ako emukati.
4. Dzokera kunzvimbo yekutanga.
5. Ita maviri kusvika matatu seti e8 kusvika ku12 ekudzokorora.

5. Yakadzika lunge

Iyi pose inotarisa kubwinya kwako, vatengesi, uye makumbo. Tarisa pakureba musana wako uchinyura pasi muhudyu mako.

Mirayiridzo:

1. Kubva padanho repafurafura, nhanha tsoka yako yekurudyi kumberi uye isa ankle yako pasi pebvi rako.
2. Wedzera bvi rako rekuruboshwe kumashure zvishoma uye wobva wadzvanya zvakaenzana mumaoko maviri.
3. Bata chinzvimbo ichi kusvika paminiti imwe.
4. Wobva waita rimwe divi rinopesana.

6. Mafirita emoto

Deredza marwadzo kumashure uye shanda yako yepamoyo, hudyu inoshanduka, uye kubwinya neichi chiitiko.

Mirayiridzo:

1. Kubva patafura yetafura, govera huremu hwako zvakaenzana pamaoko ako uye pamabvi ekurudyi.
2. Zvishoma nezvishoma simudza gumbo rako rekuruboshwe kure nemuviri wako, chengetedza mabvi ako akakotama.
3. Imbomira pano usati wadzokera kunzvimbo yekutanga.
4. Ita maviri kusvika matatu seti e8 kusvika ku12 anodzokorora kune rumwe rutivi.

Maitiro ekudzivirira an adductor strain

Kurovedza muviri pamwe nevakaomeswa vanyengeri vasina kunyatso kudziirwa chikonzero chinowanzoitika chekukuvara muvatambi.

Kuti udzivise an adductor strain, kudziya kwemaminetsi mashanu kusvika gumi usati watanga kuita Workout. Sanganisira zvinyoro nyoro, kusvetuka majeki, uye kufamba nekukurumidza. Vaka zvishoma nezvishoma paunotanga chirongwa chitsva chekusimbisa muviri uye rega kuita chero chinhu chinokonzera kurwadziwa.

Pakarepo chando nzvimbo yakakanganiswa kana iwe uchinge uchinge uchinge uchirwadziwa. Iwe unogona zvakare kuzvisimbisa-wega uchishandisa mhasuru rubs, zvakakosha maoiri, kana furo roller. Ehezve, kuita musangano newemitambo massage nyanzvi kana acupuncturist zvakare kunobatsira.

Tora woenda nazvo

Chengetedza muviri wako, kunyanya munzvimbo ino yakaoma. Iwe unogona kuita izvi zviitwa kuti uvake simba, kugadzirisa shanduko, uye kudzivirira kukuvara.

Zvinonyanya kukosha kuti uite maexercises aya kana iwe uri panjodzi yekuwedzera kwekuwedzera nekuda kwekukuvara kwekare, kunetsekana kwekuenzanirana, kana kutora chikamu kwemitambo.

Zvishoma nezvishoma wedzera kusimba kwechero chiitiko chitsva chemuviri uye teerera kumuviri wako kuti urege kuzvimanikidza kupfuura miganho yako. Taura nachiremba wako kana iwe uine chero zvinetswa zvekurapa zvinoda kungwarira pakuita izvi zviitwa.