Chinamagulu a chiunoamatsimikiziridwa kuti ndi othandiza popanga chiuno ndi miyendo ndipo amatha nthawi yaitali.Ngakhale anthu ena amatha kudalira magulu otsutsa kuti azichita masewera olimbitsa thupi apamwamba ndi apansi.Komabe, gwiramagulu a chiuno perekani zogwira komanso chitonthozo kuposa magulu achikhalidwe.
Chifukwa chiyani muyenera kuchita masewera olimbitsa thupi?
Pamene mawu akuti: Mphamvu imachokera ku gluteus maximus, ndipo kukhazikika kumachokera ku gluteus medius.
Gluteus Maximus
The gluteus maximus ndi imodzi mwa minofu yofunikira kwambiri pakuthamanga.Zili ngati "motor" yomwe imayikidwa kumbuyo kwa thupi.Zimapatsa thupi mphamvu yakutsogolo ndikupititsa patsogolo thupi.
Ngati mukumva kuti palibe mphamvu mukathamanga, liwiro silingakwere.Ndiye gluteus maximus akhoza kukhala ofooka.Muyenera kuganizira maphunziro a glute kuti muwonjezere mphamvu za gluteus maximus.
Gluteus medius
Gluteus medius ndi minofu yofunikira pakupanga kaimidwe koyenera.Zimagwirizanitsidwa ndi fupa la pelvis ndi ntchafu, koma nthawi zonse zimanyalanyazidwa.Kuthamanga kolakwika, kupweteka kwa mawondo, ndi kupotoza kwa chiuno mmwamba ndi pansi zonse zikhoza kukhala zokhudzana ndi gluteus medius yofooka.
Ngati mukupeza kuti mukuthamanga ndi mawondo opindika nthawi zonse, mapazi opindika, kupweteka kwa mawondo, ndi chiuno chikugwedezeka mmwamba ndi pansi.Ndiye kufooka kwa gluteus medius kungakhale chifukwa.Apa ndi pamene muyenera kuganizira maphunziro a glute kuti mukhale ndi mphamvu ya gluteus medius.
Kodi agulu la hip?
Gulu la m'chiuno limadziwikanso ngati gulu la m'chiuno, gulu lolumikizana m'chiuno, kapena gulu la matako.Magulu a chiunonthawi zambiri amapangidwa ndi nsalu zofewa komanso zotanuka.Mkati mwagulu la hipadzakhala ndi chogwira chosagwedezeka kuti ateteze kutsetsereka ndi kusapeza bwino.
Thegulu la hipakhoza kukupatsani chithandizo chochulukirapo ndi kukana.Izi zimabweretsa kupanga mizere ya minofu ya miyendo, m'chiuno, matako, akakolo, ndi ana ang'ombe.Chofunika kwambiri, ndigulu la hipakhoza kulimbikitsa ndi kukonzanso thupi lapansi.
Kodi agulu la hipkuchita?
Mutha kudziwa zina mwazogwiritsa ntchitomagulu a chiuno.Magulu a m'chiuno nthawi zambiri amagwiritsidwa ntchito pochita masewera olimbitsa thupi apansi.Koma chifukwagulu la hipimalunjika kwambiri kumagulu ang'onoang'ono a minofu.Chifukwa chake nthawi zina atha kugwiritsidwa ntchito kukankha ndi kukoka mayendedwe, monga kukanikiza mapewa kapena kukanikiza pachifuwa.
Pochita masewera olimbitsa thupi a m'chiuno, mutha kumveketsa komanso kumangitsa msana wanu.Ndichifukwa chakemagulu a chiunondi zofunika.
Ndisankha bwanji agulu la hip?
Choyamba, muyenera kuganizira khalidwe lagulu la hip.Izi ndichifukwa choti ndi chinthu chomwe muzigwiritsa ntchito pafupipafupi ndipo chikuyenera kukhala kwanthawi yayitali.
Kachiwiri, muyenera kuganizira zinthu za gulu la m'chiuno.Muyenera kuyang'ana gulu la m'chiuno lomwe lili ndi mawonekedwe osasunthika mkati.Mwanjira iyi, mudzatha kuwonetsetsa kuti simukuterera kapena kudzipanikiza mukamagwira ntchito.Mukufunanso kuwonetsetsa kuti zinthuzo sizimakusokonezani komanso ndizomasuka kuvala.Mwanjira iyi idzakhala ndi inu pamene mukuyenda ndikukhala ndi kusinthasintha kwabwino.
Chachitatu, muyenera kuganizira kukula ndi kukana mlingo wagulu la hip.Muyenera kusankha kukula koyenera ndi kukana kutengera mulingo wanu weniweni.Nthawi zambiri, magulu a chiuno amasiyana kukula kuchokera mainchesi 13 mpaka 16 mainchesi kapena kupitilira apo.Zosankha zanu zigwirizane ndi kulemera kwanu.Mwachitsanzo, kulemera kwa mapaundi 120 kapena kucheperapo, gulu la ntchafu 13-inch limaonedwa ngati laling'ono.Kukana kwa izigulu la hipndi pakati pa 15 ndi 25 mapaundi.
Nditanena izi, sindikudziwa ngati mumamvetsetsa bwinogulu la hip.Kenako, ndi nthawi yoti muchite kusankha kwanu.Sankhani choyeneragulu la hipza maphunziro anu.
Nthawi yotumiza: Nov-21-2022