Boikoetliso ba Hip bakeng sa ho aha Matla a Adductor le ho Thibela Kotsi

Litaba

• Boikoetliso ba 6 ba letheka boo u ka bo etsang lapeng
• 1. Leoto le lehlakoreng lea phahama
• 2. Likhetla tse hlabang
• 3. Leoto le emeng le emeng lea phahama
• 4. Leoto le leholo la squat
• 5. Lunge e tlaase
• 6. Li-hydrants tsa mollo
• Mokhoa oa ho thibela khatello ea li-adductor
• Tsa Tsau-tsau

Li-adductors tsa Hip ke mesifa e ka har'a serope sa hau se kahare e tšehetsang botsitso le tatellano. Matšifa ana a tsitsisang a sebelisetsoa ho kenya letheka le lirope kapa ho a suthisetsa bohareng ba 'mele oa hau.

Ho ntlafatsa ts'ebetso ea liatleletiki le ho thibela kotsi, ho bohlokoa hore o be le molumo, o matlafatse, mme o otlolle mesifa eohle ea letheka, ho kenyeletsoa le ba kenyang letheka.

Mona ke mekhoa e tšeletseng ea letheka eo u ka e etsang lapeng ho eketsa ho tenyetseha, ho aha matla le ho thibela kotsi. Li-adductors ke tsona tse ka sehloohong tse fetisang boikoetliso bona ka bong.

Boikoetliso ba 6 ba letheka boo u ka bo etsang lapeng

1. Leoto le lehlakoreng lea phahama

Boikoetliso bona bo loketse maemo ohle. E sebetsa letheka, glutes le maoto.

Litaelo:

1. Robala ka lehlakoreng la hau le letona mme maoto a hao a otlolohile.
2. Sebelisa letsoho la hau le letona kapa mosamo ho tšehetsa hlooho ea hau.
3. Butle-butle leoto la hao le letšehali holimo kamoo u ka khonang.
4. Tšoara boemo bona metsotsoana e seng mekae pele u theola leoto la hau fatše.
5. Etsa lihlopha tse 2 ho isa ho tse 3 tsa makhetlo a 8 ho isa ho a 16 ka lehlakoreng le leng.

2. Likhetla tse hlabang

Boikoetliso bona ba serope bo ka hare bo ka etsoa ha u lutse setulong. U ka etsa sena ka sehlopha sa ho hanyetsa ho potoloha lirope tsa hau tse tlase bakeng sa ho otlolla le ho feta.

Litaelo:

1. Robala ka lehlakoreng la hao le letona u khumame ka mangole.
2. Butle-butle bula leoto la hau le letšehali hohle moo u ka khonang.
3. Tšoara boemo bona metsotsoana e seng mekae ebe o theohela tlase ho ea sebakeng sa ho qala.
4. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 8 ho isa ho a 16 ka lehlakoreng le leng.

3. Leoto le emeng le emeng lea phahama

Boikoetliso bona bo aha matla le ho tenyetseha habonolo litlamong tsa hau, li-adductors le li-hamstrings. Eketsa bothata ka ho sebelisa litekanyo tsa maqaqailana kapa sehlopha sa ho hanyetsa.

Litaelo:

1. Ema ka leoto la hao le letona le leoto le letšehali le phahamisitsoe hanyane.
2. Beha matsoho leboteng kapa setulong bakeng sa ts'ehetso ebe o kenya letsoho mokokotlong oa hau.
3. Boloka letheka la hao la lisekoere ha u ntse u kenya lirope tsa hau tse ka hare ho phahamisa leoto la hau le letšehali ka hohle kamoo u ka khonang.
4. Ema hanyane mona nakoana pele u khutlisa leoto la hau butle butle.
5. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 8 ho isa ho a 14 ka lehlakoreng le leng.

4. Leoto le leholo la squat

Li-squats tsena li shebile li-adductors, quadriceps le glutes tsa hau. Sebelisa sehlopha sa ho hanyetsa ho pota lirope tsa hau ho eketsa ho hanyetsa le ho boloka 'mele oa hau o lumellane.

Litaelo:

1. Ema maoto a hao a le sephara ho feta letheka.
2. Theola letheka butle butle ho fihlela moo o ka khonang.
3. Emisa hanyane boemong bona, o kenye lirope tsa hau tse kahare.
4. Khutlela sebakeng sa ho qala.
5. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 8 ho isa ho a 12.

5. Lunge e tlaase

Boemo bona bo shebile maqhubu a hau, li-adductors le maoto. Tsepamisa maikutlo ho lelefatsa mokokotlo oa hau ha o ntse o tetebela lethekeng.

Litaelo:

1. Ho tloha boemong ba holim'a marulelo, hata leoto la hao le letona pele 'me u behe leqaqailana ka tlas'a lengole.
2. Eketsa lengole la hau le letšehali morao hanyane ebe o tobetsa ka ho lekana matsohong ka bobeli.
3. Tšoara boemo bona ho fihlela motsotso o le mong.
4. Ebe u etsa lehlakore le fapaneng.

6. Li-hydrants tsa mollo

Fokotsa bohloko ba morao 'me u sebetse mokokotlo oa hau, maqhubu a letheka, le glutes ka boikoetliso bona.

Litaelo:

1. Ho tloha boemong ba marulelo, fana ka boima ba 'mele oa hao ka ho lekana matsohong a hao le lengoleng le letona.
2. Butle-butle u phahamise leoto la hao le letšehali 'meleng oa hao, u khumame ka lengole.
3. Ema hanyane mona pele u khutlela sebakeng sa ho qala.
4. Etsa lihlopha tse 2 ho isa ho tse 3 tsa makhetlo a 8 ho isa ho a 12 ka lehlakoreng le leng.

Mokhoa oa ho thibela khatello ea li-adductor

Ho ikoetlisa ka li-adductors tse thata tse sa futhumatsoang hantle ke sesosa se tloaelehileng sa kotsi ho baatlelete.

Ho thibela khatello ea li-adductor, futhumala metsotso e 5 ho isa ho e 10 pele u qala ho ikoetlisa. Kenyeletsa ho otlolla ka bonolo, ho qhomela jacks, le ho tsamaea ka potlako. Haha butle ha u qala lenaneo le lecha la boikoetliso 'me u khaotse ho etsa ntho efe kapa efe e bakang bohloko.

Hang-hang leqhoa sebaka se amehileng haeba u utloa bohloko. U ka boela ua ikoetlisa u sebelisa mesifa ea mesifa, lioli tsa bohlokoa kapa roller ea foam. Ho joalo, ho etsa tumellano ea ho kopana le setsebi sa ho silila lipapali kapa acupuncturist le hona ho molemo.

Tsa Tsau-tsau

Hlokomela 'mele oa hau, haholo-holo sebakeng sena se thata. O ka etsa boikoetliso bona ho aha matla, ho ntlafatsa ho tenyetseha le ho thibela kotsi.

Ho bohlokoa haholo ho etsa boikoetliso bona haeba o le kotsing ea ho ba le khatello ea li-adductor ka lebaka la kotsi e fetileng, ho ts'oenyeha ha maemo, kapa ho nka karolo lipapaling.

Butle-butle eketsa matla a boikoetliso bofe kapa bofe bo bocha 'me u mamele' mele oa hau ho qoba ho ikitlaetsa ho feta meeli ea hau. Bua le ngaka ea hau haeba u na le mathata afe kapa afe a bongaka a hlokang ho ba hlokolosi ha u ikoetlisa.