Imisipha Yokudla Nokungaphakathi Kwangaphakathi

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Imisipha Yokudla Nokungaphakathi Kwangaphakathi

Iqembu le-muscular adductor, elivame ukubhekwa ngokuthi "i-groin" liyisethi yemisipha emihlanu eyenza umlenze wakho ungene emkhatsini womzimba wakho, noma uthathe uhlangothi lwakho eceleni. Ngabaningi be-adductors, ukuphela komfutho kufakwe emathini we-pubic, omunye okuphela kokuhlanganiswa noma eduze kwethanga lesenzeni (okuthiwa "i-femur.") Okuhlukile kokubili yi:

• Ingxenyana ye-adductor Magnus iqala emathangeni ehlezi (okubizwa nangokuthi isifo sofuba ischial.)
• Umsila we-gracilis ufaka emkhathini wangaphakathi we-tibia yakho (ithambo elingaphansi) ithambo.

Okuhlobene: Mayelana Nemisipha Yomzimba Yomzimba

Njengoba kubhekwa "imisipha yangaphakathi," abadobi basebenza ngokumelene nabathumbi abatholakala ngaphandle kwe-hip. Ngokubili la maqembu ama-muscle amabili athatha indima enkulu ekubekeni kwe-pelvic, okungathi kungathinta ukulungiswa komgogodla wakho.

Ngenxa yalokhu, enye indlela yokwenza ithonya eliguquguqukayo le-back back yakho ukukhulula kokubili imisipha yangaphakathi nangaphandle kwethanga.

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Uhlezi eNtanjeni Yezintambo

Indlela evelele kakhulu futhi evame ukusetshenziswa ngayo yokukhulula imisipha yangaphakathi yethanga kuwukulula, yebo. Nasi ukuthutha okuqala okungasiza ukuvula iziqhakazi zakho futhi welule izikhangiso zakho:

Hlala phansi, noma uma kunesidingo sakho umbhede wakho (nakuba phansi kungcono ngoba kuyindawo ekhudlwana, engakusiza ukuba ugweme ukugqamuka kwesisindo.)

Beka izinyawo zezinyawo zakho ndawonye bese uguqa amadolo akho ohlangothini. (Uma uqala ukuqala ungathola amadolo akho awehle kakhulu. Lokhu kulungile - sebenzisa ngalokho onakho.) Hlalani kule ndawo cishe imizuzwana engu-5 bese unwebisa imilenze yakho ngqo ukuze unikeze izidakamizwa ikhefu. Phinda phakathi kwama-3 kuya ku-5 izikhathi.

Okubambelela okuningi: Imibuzo

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Uhlezi u-Adductor Stretch

Omunye u-adductor ovamile noma owekhondla wezintambo zangaphakathi naye wenziwa endaweni ehlezi.

Lesi sikhathi, wandisa imilenze yakho eceleni, wenze ububanzi obuningi "V" njengoba wena ukhululekile. Ungakhathazeki uma bengaphumi kakhulu. Isihluthulelo lapha ukuthi usebenze endaweni ephephile ekunika inselela ethile yokwehlisa kepha lapho ungayinqobe khona. Ngamanye amazwi, ungangeni endaweni lapho uzizwa unzima noma udonsela emuva, sacroiliac noma u-hip. Uzothola futhi uthole uhla olubanzi uma usebenza njalo, ngakho-ke kulungile ukuwuthatha kalula ekuqaleni.

Kwabanye abantu, ukumane nje uhlezi njengalokhu kukwanele ukukhiqiza isithanga sangaphakathi.

Kodwa uma udinga ukunwetshwa okuningi, ukugcina umhlane wakho uqonde, sithele phansi phansi ezinhlangothini zakho ze-hip. Nalapha, hamba kuphela ngangokunokwenzeka ngaphandle kokubuhlungu noma ukungakhululeki. Hlala lapho cishe imizuzwana engu-5-10; khumbula ukuphefumula!

Gcina imhlane yakho iqondile uma ufika futhi uma udinga, sebenzisa izandla zakho ukuqhuma phansi ukuze usebenzise.

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I-Groin Muscle Flexibility - Yiba Isiqhinga

Kungakhokhela ukuba kube isisindo uma uthola ukushintshashintsha kwethanga langaphakathi. Kanye nama-stretches emakhasini amabili adlule, cabanga ngokuqinisa iqembu lezinsizwa eziphikisanayo, abaqashi.

Abductors abanamandla bayasiza ukusekela futhi baphathe isisindo se-pelvis yakho nomgogodla, okungaholela ekunciphiseni amathanga angaphakathi kulo mthwalo wemfanelo. Omunye oqinisayo we-abductor onamandla ukulala eceleni kwakho, uziphakamise phezulu ebusweni bakho futhi uphakamise futhi wehlisa umlenze wakho phezulu kancane kancane. Phinda izikhathi ezingaba ngu-10 kuya kwesinye noma ezimbili. Ungakwenza lokhu njalo ngolunye usuku.

Zama: Ukukhishwa kwe-Strategic Outer Hip Muscle

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Inner Thigh Flexibility Tips

Olunye uhlelo lwangaphakathi lokuthinteka kwethanga ukukhetha imisebenzi osebenzisa ngayo umzimba wakho, ikakhulukazi emiphakathini yakho engezansi, ezindleleni ezandayo. Isibonelo, umculi we-kartial okhonjisiwe ngenhla cishe uzothola uhlaka oluhle kakhulu kulabo abasebenzisa izidakamizwa ngenkathi ngesikhathi esifanayo enkontileka futhi esebenzisa lezi musipha. Lokhu kungaba ngoba umkhawulo wakhe ophansi ukhula ngenkathi ethwele isisindo kuso.

Imisebenzi efanayo ihlanganisa yoga, Pilates, dance, tai chi, nezinye izinhlobo zobuciko bokulwa.