Ukunyuka kwe-Groin kunye ne-Inner Thigh Muscle

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Ukunyuka kwe-Groin kunye ne-Inner Thigh Muscle

Iqela le-muscular adductor, eliqhelekileyo ekubhekiselwe kuyo ngokuthi "i-groin" yiseti yeemisipha ezi-5 ezenza umlenze wakho ungene kumbindi womzimba wakho, okanye uthabathe iqhosha lakho ngasecaleni. Uninzi lwabaxhasi, omnye umgca we-muscle uqhotyoshelwe kwithambo le-pubic, kunye nesinye isiphelo sokubambisa okanye kufuphi nomthi wethanga (obizwa ngokuba yi "femur").

• Inxalenye ye-hamstring ye-adductor uMagnus iqala kwi-bone setting (ebizwa ngokuba yi-ischial tuberosity.)
• Umsila we-gracilis ufaka kwi-inside surface ye-tibia yakho (umlenze ophantsi).

Idibeneyo: Ngama-Muscle Yeenkuni

Kucingwa ukuba "isangqa sangaphakathi," abaxhasi basebenza ngokuchasene nabaphangi abangekho ngaphandle kwe-hip. Ezi zinto zihlangeneyo zidlala indima enkulu ekumiseni i-pelvic, leyo leyo ingayichaphazela ukulungelelanisa umlenze wakho.

Ngenxa yalolu hlobo, enye indlela yokutshintsha ngokuqinisekileyo ukuguquguquka komqolo wakho ophantsi kukukhulula zombini iintambo zangaphakathi nezangaphandle.

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Uhleli eNtanjeni yeSango

Indlela ecacileyo kwaye isetyenziswa ngokuqhelekileyo yokukhulula izihlunu ezincinci zangaphakathi zentambo kukulula, ewe. Nantsi ukuhamba okuqalayo okunokukunceda ukuvula iinqumlo zakho kwaye welula abathengisi bakho:

Hlala phantsi, okanye ukuba imfuneko yakho ibhedi yakho (nangona umgangatho ungcono kuba yindawo engqongqo, enokukunceda ukuphepha ukugqithwa kwemisipha.)

Beka iingqatha zeenyawo zakho kunye kunye nokuguqa ngamadolo akho. (Xa uqala ukuqala unokufumana amavilo akho awehla kude kakhulu. Oko kulungile-sebenze nento onayo.) Hlalani kule ndawo malunga nemizuzwana emihlanu uze wandise imilenze yakho ngqo ukuze unike abaxhasi bakho ikhefu. Phinda phakathi kwamaxesha amathathu ukuya kuma-5.

Olongezelelweyo luchaphazelayo: Ii-Quads

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Uhleli i-Adductor Stretch

Olunye udidi lwe-adductor okanye intambo yesangqa yangaphakathi nalo lwenziwa kwindawo ehleli.

Ngeli xesha, wandisa imilenze yakho ecaleni, wenze ububanzi bendawo "V" njengokuba ukhululekile. Musa ukuxhalaba xa bengaphumi kakhulu. Inqakrazo apha kukusebenza kwindawo ekhuselekileyo ekunika inselele ethile eselula kodwa apho ungayithandi. Ngamanye amagama, musa ukuya kwindawo apho uziva uxinzelele okanye udonsa kumqolo wakho, sacroiliac okanye i-hip. Uya kuphucula uze ufumane uluhlu olungaphezulu xa usebenza rhoqo, ngoko kulungile ukuwuthatha lula ekuqaleni.

Kwabanye abantu, ukuhlala nje nje oku kunokwanela ukuvelisa umlenze wangaphakathi.

Kodwa ukuba ufuna udweliso olungaphezulu, ugcine umqolo wakho ngokuthe tye, uxhomekeke kumgangatho ukusuka kwiindawo zakho zokunyakaza. Kwakhona, hamba kuphela ukufikelela kwakho ngaphandle kwentlungu okanye ukuphazamiseka. Hlalani khona malunga nemizuzwana emi-5-10; khumbula ukuphefumula!

Gcina umva wakho ngqo xa ufika kwaye ukuba uyayidinga, sebenzisa izandla zakho ukuba uphendule phantsi phantsi ukuze uphumelele.

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Ukukhula kweMisipha Ukuzinza - Yiba buchule

Iyakwazi ukuhlawula ukuba isicwangciso-qhinga xa usenza ukutshintsha kwethanga langaphakathi. Kanye kunye nokwelula kumaphepha amabini angaphambili, qwalasela ukuqinisa iqela elixhatshazwayo, i-abductors.

Abaphangi abanamandla bancedisa kwaye bayithwala ubunzima beeplavis yakho kunye nomgudu, okuza kuthi kunciphise izithanga zangaphakathi kwezinye zolu xanduva. Omnye oyisisiseko sokubamba i-abductor ukulala ngecala lakho, uziphakamise kwi-forearm yakho kwaye uphakamise kwaye unciphise umlenze wakho phezulu ngokukhawuleza. Phinda phantse amaxesha angama-10 ukuya kwimizuzu enye okanye ezimbini. Unokwenza njalo ngalunye usuku.

Zama: ISicwangciso soPhuhliso lweMigca ye-Hip ngaphandle

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Iingcebiso zeNtsholongwane yokuThuthazeka

Esinye isicwangciso sokuguqula isisindo sangaphakathi kukuba ukhethe imisebenzi osebenzisa ngayo umzimba wakho, ingakumbi imida yakho ephantsi, ukwandisa iindlela. Ngokomzekelo, umculi we-karate oboniswe ngentla unokufumana ulula kakhulu kwi-adductors ngexesha elifanayo kunye nokusebenzisa le mihla. Oku kungenxa yokuba umgca wakhe ophantsi ukhula ngelixa ephethe ubunzima kuwo.

Imisebenzi efanayo ifaka i-yoga, i-Pilates, umdaniso, i- tai chi, nezinye iintlobo zobugcisa be-karate.