Adductor huha: mahi, maimoatanga

Adductor uaua o te huha ko te nui rawa i roto i te rōpū medial. Kei runga ake i te uaua kikokore. tīmata ratou hanga i te iohere poto. paihere uaua motu, ka piri ki te wheua pūkaka.

Mahi "kutikuti"

Ko reira e whai ake. Tīmata tūranga:

1. Ko te tangata i runga i te whāriki omaoma.
2. I raro i te papa rāihe nikau.
3. Pokohiwi atu te papa i haea he iti moka. Tuatahi, he uaua ki te whakatinana, Heoi, ka taea ki te kia tonu pa atu tona kauwae ki tona uma. Ka āwhina i tēnei mahi ki te whakapakari i hohoro nga uaua o te kaki.
4. Waewae atu te patunga witi, me te whakatika ki te 30 cm.

mahia:

1. Waewae whiti a muia ana. kawea Hohenga i kaha. E kohia uaua.
2. Ko te tawhiti i waenganui i nga waewae i te waimehatanga mōrahi kia e pā ana ki te 30 cm.
3. A, no te raveraa i mahi kia tonu tamata ki te wahia te kopu.
4. hanga reira 20 huarahi.

Whakaaetia ki te okioki i te iti. Kei te ka whakamana ano mahi.

squats

Ko te painga tino ki te roto o te waewae, e arotahi ana ki kaha, e rapu utu uaua huha ārahi squats. Mahi ki squats kei roto te whai hua tino.

Tīmata tūranga:

1. Whakatika ake, e tu ki runga tika.
2. horahia motu tika waewae, engari me tiaki tangohia ki atu te mahi kihai i kawea mai hūhi.
3. E koané tōkena i roto i ngā tohutohu ritenga.

mahia:

1. Crouch, e ngana ana ki te tae te whakarara rere raina ki te patunga witi.
2. Hāngai te hoki me te ki te pupuri i te tūranga.
3. Piki ki te tūranga tīmata.

Tapeke e te reira e pā ana ki 30 noho tū. I waenganui ia ratou e taea e meinga e koe he okioki iti ki te hoatu uaua unloading. Ki te pai te faaineineraa pae tino , ka taea e koe te mahi i te mahi, mau dumbbells i ona ringa. he mea tika ki te tango i a ratou ki te taimaha iti, kia rite kore ki te panamaha nga uaua o te waewae.

lunges

E whakamana lunges te taha ki te whakaara i te reo o uaua, me te whakawhanake i ō rātou haamahu. Tīmata tūranga:

1. E tu tika, horahia waewae motu.
2. Hoatu koutou ringa i runga i te whitiki.

mahia:

1. he tika whakaeke Sharp. Ki te mahi i tenei, piko waewae matau i te turi i mua, a ka te taha maui.
2. Ata te tūnga o te turi. e kore e hoatu ki a nui atu i te whakahuahua o te ihu.
3. Kei te piri ana te waewae maui ki te tūranga tino roa, whakawhetai ki whakaratohia e te e te totoro iti.
4. Me tamata tatou ki te totohu rite nui rite te tūranga iti, engari e kore e kia tangohia e te reira mahi e te hunga i runga kaha whaiaro.
5. I roto i tenei tūranga, e hiahia ana koe ki te tu mo te hēkona ruarua, a ka tango te tūranga taketake.
6. hanga te whakaeke rite kei i runga i te taha ki maui. He mea tika ki te whakarite i roto i te whakahaere i mahi i roto i ngā tohutohu e rua ko kahore rerekē te tawhiti i waenganui i nga waewae.

whakaputaina reira e pā ana ki 20 matā. Ka taea e koe te wehea ratou i roto i te hawhe, kia he okioki iti.

totoro tohu

Te tangata te mea te reira rite te mea te tahi mea pāwhiri i tona waewae. kia tohu tenei tohu te mānukanuka i ka adductors hope. Ko te kaha e overstrained ratou, ka waiho i te mārama te reo. haere tahi ana tēnei āhuatanga e te mamae kaha, e puta tata tonu. Kitea te hanganga o te kanokanototo i runga i tona huha. Ko te tino mamae, tairongo te wāhi kua pā noa ki te pa te marama. Tikanga paetata whētuki i te pae te wahi te iohere tomo te uaua.

te tohu o te totoro

• Ko te māmā te tohu tuatahi. Totoro tu'asino te mamae iti, hohoro kikokiko ora ake, na reira ko te iti rawa o ngā raruraru. Kanokanototo kahore i hanga, engari te mamae kitea i roto i te hip.
• whakakitea te tohu tuarua te mamae tino kaha, me te roa-tonu. He ruarua haora i muri i te tīmatanga o ngā tohu o te adductor uaua mānukanuka puta kanokanototo.
• Ko rerekē i te āhua o mua o te tangata te tohu tuatoru o te pakeke. Kite uaua āputa, i reira te mea he kanokanototo kaha. Hoki te maimoatanga me te oti whakaora o koutou waewae i muri i te wharanga taua hiahia wiki i te torutoru ranei marama.

tohutohu maimoatanga

A, no te te whara roa te uaua adductor huha, me whakarato e koe he okiokinga oti te waewae. E kore e taea ki te kawe i roto i ara kawenga iti i runga taua mea, kia rite ki ka kē i te reira huru o te manawanui. Ahakoa ka totoro hiahia tohu tuatahi ki te tango i poroporoaki mate mo te torutoru nga ra, me te tango i tiaki o te waewae noa tino too atu o nga tohu kino e whakaatu ana i te uaua adductor o te huha. Totoro taea kia tino kaha. Pea, ka whakahau i te tākuta tokowae mo te ia, kia kore te manawanui i ite i te mamae kaha i roto i te kaupapa motuhake.

Ki te tere ake te ora o uaua pakaru, he mea e tika ana ki te whakamahi i kokopi matao. ka whakaora pai Adductor huha uaua ki te hoatu 20 meneti kōpeke noa. Ka taea e koe te whakamahi i te huka. Te reira i mua-takai i roto i te papanga matotoru, a ka tono ki te waewae. kia He rerekē tetahi ipu ki tonu i te wai matao.

I runga i te e alangá pāngia e te mānukanuka, maha tangohia he takai kōpeketanga. Ki te he te tino kaha te mānukanuka, i reira ko tetahi kanokanototo, he mea e tika ana ki te tatari mo te ki a te reira tika ranei te whakaiti i te pakeke, a ka anake te tono i te tipare, i muri i whakatakoto whakaaro ia ki te tākuta. Ki te he te manawanui ki te hei i te tahi wa i roto i te tūranga te maungārongo, ko reira e tika ana ki te ara i te waewae ki runga, a ka whakarite i tona pai haumaru. Tenei ka whakapai ake i te rere toto i roto i nga wahi e whai pānga i runga i te taumira ohorere o te kanokanototo me whakatere kiko mahi whakaora i.

Āhuatanga o te maimoatanga

I roto i te kaupapa o te mamae nui kahore whakapai ake ranei he tika ki te tango i kore-steroidal taero anti-inflammatory. A, no te ka pāngia te pānga e hiahiatia ana, a ka ora te manawanui, he mea e tika ana ki te whakarato i te matatini o te therapy tinana ki te whakaora i te huha adductor. mahi tinana Ko te hoki rawa whai hua, kia hiahia koe ki te tiki ake i te matatini motuhake manawanui. Ki te muri ki te wharanga faaohipa auau therapy, te ora tonu o uaua pakaru whai.

I te tahi taime tohua tuatoru-tohu totoro pokanga te. A, no te e hiahia ana koe ki te tuitui i te uaua i haea kaha, to tatou ki te mahi i te mahi. I muri ora i te pānga o te whētuki ki te manawanui me te tūtohu i te wahi o te tua me te mahi.

pānga

Tikanga, uaua totoro e kore whai wāhi pānga kino nui. Ahakoa i muri i te nui wharanga mahi uaua e taea te whakahokia ki te āhua i reira i mua ki tona rironga. Treatment hua femoris mai i tetahi wiki ki ono marama. Ki te i tenei wa ki te kawe i roto i kaupae katoa rite ki te tikanga, i roto i te heke mai e kore e whai raruraru ki te waewae kafó te tangata.

Mahi mō adductors hip ki te kia whakamana i runga i te rā, hoatu ratou i te iti rawa 20 meneti. Ki te whakatinana ratou rite te therapy tinana, kia aroturuki tonu koutou mana'o. Ki te wheako koe hiahia mamae ki te whakatārewa akomanga ranei haere ki te mahi marama matatini ake. Hei haere te whakanohonoho ki tonu o te totoro i ka adductors hope, a ka whakatutuki i te āhua ōrite ki te hauora o te waewae i mua i te whara, he mea e tika ana ki te mahi i te huinga o mahi me ētahi atu mehua haumanu mo te wa roa. Me tohaina whakanoho te kawenga i runga i wahi e rua. ka tauturu i te huarahi mātau ki te whakaora me te whakawhanake i te uaua adductor, e maitai pā te hauora me te manawanui o te waewae.