Pogwiritsa ntchito gulu lotanuka kuti muphunzitse thupi lonse ndikulimbitsa minofu, tsatanetsatane ndi ma seti zakonzedwa, kotero mutha kuchita moyenera.
Gulu lotsutsakuphunzitsa kukhazikika kwa miyendo m'munsi
Wonjezerani kuwongolera kwa miyendo yam'munsi pomwe mukulimbikitsa mutu wapakati wa quadriceps.
Konzani gulu lolimba kumbali yanu yakumanja, ikani phazi patsogolo panu, khalani ndi mwendo wakumanzere kutsogolo, sungani torso kuti ikhale yowongoka komanso kulemera kwa thupi pamzere wolunjika wa ntchafu yakutsogolo.Mzere wapakati wa torso kwa ndege yopita patsogolo kapena yopita mmwamba, kuonetsetsa kuti bondo, bondo ndi chiuno zimakhalabe zandale panthawi yonseyi.Izi zitha kubwerezedwa kasanu ndi kamodzi kwa seti zitatu.
Resistance band chiunoamakweza
Ikani gulu lotsutsa pamagulu onse awiri, pindani mawondo ndi chiuno pamalo ogona, kokerani gululo kumalo akunja a chiuno, ndikuchita masewera olimbitsa thupi osavuta.Mukadzuka, ntchafu zanu ndi ana a ng'ombe adzakhala pafupi madigiri makumi asanu ndi anayi, ndipo mukhoza kubwereza kakhumi kwa seti zitatu.
Gulu lotsutsazilonda zam'mbuyo
Wonjezerani gluteus maximus control.Gulu lotsutsa lidzakhazikitsidwa kutalika kwa mimba yaing'ono, phazi lakutsogolo pa gulu lotsutsa kuchita m'chiuno mphamvu kumbuyo planking kanthu, kumva kutenga nawo mbali m'chiuno, ndondomeko yonse kuonetsetsa kuti chiuno, bondo, bondo mu ndege, kuchita pamene pachimake chomangika kupewa chiuno patsogolo lumbar chipukuta misozi.Angathe kubwerezedwa kakhumi katatu magulu.
Gulu lotsutsakuyenda kwa nkhanu
Wonjezerani kuwongolera kwamagulu a hip abductor ndikuchepetsa mawondo amkati.
Malo agulu lotsutsakuzungulira m'chiuno, kukulunga chithunzi eyiti kuzungulira kutsogolo kwa akakolo, ndi kusuntha mozungulira, kuonetsetsa kuti kusintha ngodya ya chiuno flexion ndi mzere wolumikiza kulemera kwa thupi pakati pa akakolo awiri.Mukasuntha motsatira, mgwirizano wa m'chiuno umayendetsa bondo ndi bondo ndi kunja kwa chiuno kuti achite nawo mphamvu.Mutha kuyesa masitepe 20 ndi maulendo awiri ozungulira.
Gulu lotsutsamutu wapakati wa quadriceps
Zochita zowongolera mawondo kumapeto kuti mutsegule mutu wapakati wa quadriceps.Gulu lotsutsa limagwiridwa pamtunda wa popliteal kuti liwongolere mawondo akumapeto ndi kupindika kwa mutu wapakati wa quadriceps.Izi zitha kubwerezedwa kakhumi pamaseti atatu.
Nthawi yotumiza: Apr-14-2023