Assisted Lying Hamstring Stretch (Dɛmɛn min bɛ kɛ ka sɔgɔsɔgɔninjɛ kɛ

• Bahagian Badan: Otot Hamstring, Peha
• Peralatan: Peralatan latihan.

Pengenalan kepada Assisted Lying Hamstring Stretch (Dɛmɛn min bɛ kɛ ka sɔgɔsɔgɔninjɛ kɛ

Assisted Lying Hamstring Stretch ye farikoloɲɛnajɛ nafama ye min bɛ senkɔni fasaw laɲini fɔlɔ, ka fɛn caman sɛgɛsɛgɛ ani ka joginw farati dɔgɔya minnu bɛ sɔrɔ gɛlɛya la o yɔrɔ la. O ye farikoloɲɛnajɛ ɲuman ye farikoloɲɛnajɛlamɔgɔw, bolibagaw, walima mɔgɔ o mɔgɔ fɛ min b’a fɛ k’u farikolo dugumadanw ka ladamuni n’u ka taamacogo ɲɛ. Ni aw ye o sɔgɔli in don aw ka delinako la, o bɛ se ka dɛmɛ don ka baara kɛcogo ɲɛ farikoloɲɛnajɛw la, ka dɛmɛ don aw jɔcogo ladilanni na, ani ka kɔdimi nɔgɔya.

Melakukan: Panduan Langkah demi Langkah Assisted Lying Hamstring Stretch (Dɛmɛn min bɛ kɛ ka sɔgɔsɔgɔninjɛ kɛ

• Aw bɛ aw gɛnɛgɛnɛ kelen kɔrɔta ka aw sen to duguma, ka aw sen tɔ kelen janya ka ɲɛ ka taa sanfɛ fiɲɛ na.
• Aw bɛ baara kɛ ni farikolo tangalan ye, ka finimugu walima o ɲɔgɔnna fɛn dɔ kɛ, ka a siri aw sen janyalen sen na, ka a kun kelen kelen bɛɛ minɛ ni aw bolow ye.
• Aw bɛ bandi walima finimugu sama nɔgɔya la walasa ka aw sen tilennen bila ka taa aw disi fan fɛ, ka aw senkɔniw kɔrɔta. Aw bɛ aw jija ka aw sen tilennen to ani ka aw sen kɔrɔta.
• Aw bɛ nin cogo in minɛ fo sekɔndi 20-30, o kɔ aw bɛ a lajɔ dɔɔni dɔɔni ka senw wuli ka segin a sɔgɔli kan fan dɔ fɛ.

Tips untuk Melakukan Assisted Lying Hamstring Stretch (Dɛmɛn min bɛ kɛ ka sɔgɔsɔgɔninjɛ kɛ

• Aw bɛ baara kɛ ni sirilan walima finimugu ye: Walasa ka sɔgɔsɔgɔninjɛ kɛ, aw bɛ aw da aw kɔ kan ka aw sen kelen kɔrɔta ka ɲɛ. Ni aw tɛ se ka se aw sen ma ka ɲɛ, aw bɛ yoga sirilan walima finimugu kɛ aw sen lamini na walasa ka dɛmɛ don ka aw sen sama ka surunya. O bɛna a to aw kana aw kɔ walima aw kɔ degun walasa ka se aw sen ma.
• Aw bɛ aw gɛnɛgɛnɛ kɔrɔta dɔɔni: Fili min ka teli ka kɛ, o ye ka aw sen kɔrɔtalen gɛnɛgɛnɛ datugu. O nɔ na, ​​aw bɛ aw gɛnɛgɛnɛ kɔrɔta dɔɔni walasa k’a tanga degun walima jogin ma.
• Aw bɛ a to a cogo la: Aw bɛ aw jija aw kɔkiliw ka kɛ kɛnɛ ye ani aw kɔ ka kɛ fla ye duguma ka aw to ka a sɔgɔsɔgɔ. Ni aw ye a firifiri walima ka a kɔrɔta, o bɛ se ka kɛ sababu ye ka a senw kɔrɔta cogo la min tɛ nafa sɔrɔ ani ka joginni kɛ a la.
• Kana kɔrɔtɔ: I ka i ka

Assisted Lying Hamstring Stretch (Dɛmɛn min bɛ kɛ ka sɔgɔsɔgɔninjɛ kɛ Soalan Lazim

Adakah pemula boleh lakukan Assisted Lying Hamstring Stretch (Dɛmɛn min bɛ kɛ ka sɔgɔsɔgɔninjɛ kɛ?

Ɔwɔ, daminɛbagaw bɛ se ka Assisted Lying Hamstring Stretch degeliw kɛ sisan. O ye degeliw ɲuman ye walasa ka fɛn caman sɛgɛsɛgɛ ani ka joginw farati dɔgɔya. Nka, a nafa ka bon aw hakili to a la ka a daminɛ dɔɔni dɔɔni ani ka dɔ fara a sɔgɔli fanga kan dɔɔni dɔɔni walasa aw kana degun walima jogin si sɔrɔ. Nafa b’a la fana ni degelikɛnɛ walima jɛɲɔgɔn dɔ ka dɛmɛ don o la walasa ka cogoya ni fɛɛrɛ ɲuman sɔrɔ.

Apakah variasi umum bagi Assisted Lying Hamstring Stretch (Dɛmɛn min bɛ kɛ ka sɔgɔsɔgɔninjɛ kɛ?

• Jiginni senkɔniw sɔgɔli : O ye ka jɔ ka jɔ, ka sen kelen bila tɔ kelen ɲɛfɛ dɔɔni, ka kɔ gɛnɛgɛnɛ kɔrɔta ani ka ɲɛfɛla sen tilennen to walasa ka senkɔniw kɔrɔta.
• Supine Hamstring Stretch with Strap: Nin fɛn caman ɲɔgɔnna in na, o tigi bɛ da u kɔ kan ka baara kɛ ni sirilan walima finimugu ye min sirilen don sen na walasa ka sen tilennen sama nɔgɔya la ka taa farikolo fan fɛ, ka senkɔni kɔrɔta.
• Sen kelen senkɔni sɔgɔli kogo kan: O ye ka i da kɔ kan kogo kɛrɛfɛ ka sen kelen bila ka ɲɛ ka ɲɛsin kogo ma ka sɔrɔ ka sen tɔ kelen to duguma, o bɛ kɛ sababu ye ka sen kɔrɔtalen senkɔniw sɔgɔsɔgɔ.
• Downward Dog Pose: Nin yoga kɛcogo in ye fɛɛrɛ ɲuman wɛrɛ ye min bɛ se ka senkɔniw kɔrɔta. Mɔgɔ kelen-kelen bɛɛ

Apakah latihan yang baik sebagai pelengkap untuk Assisted Lying Hamstring Stretch (Dɛmɛn min bɛ kɛ ka sɔgɔsɔgɔninjɛ kɛ?

• Glute Bridges fana bɛ Assisted Lying Hamstring Stretch dafa barisa u bɛ glutes ni hamstrings barika bonya, o b’a to i ka sɔgɔsɔgɔninjɛw bɛ se ka kɛ ka ɲɛ ka sɔrɔ fana ka i farikolo duguma fanga bɛɛ lajɛlen fanga n’a sabatili ɲɛ.
• A laban na, Seated Forward Bend ye farikoloɲɛnajɛ nafama wɛrɛ ye min bɛ Assisted Lying Hamstring Stretch dafa barisa a tɛ senkɔniw dɔrɔn kɔrɔta nka a bɛ kɔ duguma fana kɔrɔta, o bɛ jɔcogo ɲuman sabati ani ka kɔdimi farati dɔgɔya min bɛ se ka kɛ tuma caman na ni kɔdimi sirilen ye.