Recumbent Hip Extérieur Rotateur Ani Hip Extensor Stretch

• Bahagian Badan: Pinggul
• Peralatan: Berat badan

Pengenalan kepada Recumbent Hip Extérieur Rotateur Ani Hip Extensor Stretch

Recumbent Hip External Rotator and Hip Extensor Stretch ye farikoloɲɛnajɛ nafama ye min sinsinnen bɛ sɛgɛsɛgɛli kɛcogo ɲuman kan ani ka gɛlɛyaw lajɔ kɔkolo ni kɔ duguma fasaw la. A bɛnnen don fɔlɔ mɔgɔ kelen-kelen bɛɛ ma minnu bɛ gɛlɛya sɔrɔ o yɔrɔw la ka a sababu kɛ sigili jan ye, sigicogo, walima farikoloɲɛnajɛ dɔw. Ni aw ye o sɔgɔli in don aw ka delinako la, o bɛ se ka dɔ fara aw ka taamacogo kan, ka dɔ bɔ joginni farati la, ani ka farikoloɲɛnajɛ bɛɛ lajɛlen ɲɛ, o bɛ kɛ farali nafama ye mɔgɔ minnu bɛ farikoloɲɛnajɛ kɛcogo bɛɛ lajɛlen ɲini.

Melakukan: Panduan Langkah demi Langkah Recumbent Hip Extérieur Rotateur Ani Hip Extensor Stretch

• O kɔfɛ, aw bɛ aw kininbolo senkɔni tigɛ ka tɛmɛ aw kininbolo gɛnɛgɛnɛ kan. Aw bɛ aw jija aw kininbolo gɛnɛgɛnɛ bɛ a jira kɛrɛ fɛ walasa ka ja 4 dilan ni aw senw ye.
• Dɔɔni dɔɔni, aw bɛ a daminɛ ka aw kininbolo gɛnɛgɛnɛ gɛlɛya dɔɔni dɔɔni ka taa duguma. O lamaga in bɛna kɛ sababu ye ka sɔgɔsɔgɔninjɛ kɛ i kininbolo kɔkili ni i kininbolo kɔkolo yɔrɔ la.
• Aw bɛ a sɔgɔsɔgɔli mara fo sekɔndi 20-30 ɲɔgɔn, walima waati min bɛ aw lafiya. Aw ye aw hakili to a la ka ninakili cogo bɛnnen na aw senw bɛɛ la.
• A sɔgɔli kɔfɛ, aw bɛ aw kininbolo sen bila dɔɔni dɔɔni ka a kɛrɛw wuli. Aw bɛ segin o wale kelenw kan ni numanbolo sen tigɛlen don kininbolo gɛnɛgɛnɛ kan.

Tips untuk Melakukan Recumbent Hip Extérieur Rotateur Ani Hip Extensor Stretch

• A kɛcogo ɲuman : Aw bɛ gɛnɛgɛnɛ kelen kɔrɔta ka a tigɛ sen tɔ kelen kan, ka sen bila sen tilennen gɛnɛgɛnɛ kan. O kɔ, aw bɛ sen tilennen sama dɔɔni dɔɔni ka taa aw disi fan fɛ. Nin yɔrɔ in de la mɔgɔ caman bɛ fili - u bɛ sama kojugu walima u tɛ gɛlɛya kosɛbɛ. A sɔgɔli ka kan ka ye sen kɔrɔtalen kɔkili ni a kɔkili la. Ni aw tɛ a dusukunnataw dɔn, aw bɛ aw jɔyɔrɔ ladilan fo aw ka o kɛ.
• Ninakili: Ninakili nafa ka bon kosɛbɛ farikoloɲɛnajɛ sugu bɛɛ la min bɛ mɔgɔ farikolo lamaga. Aw bɛ ninakili kosɛbɛ ani dɔɔni dɔɔni, ka ninakili bɔ ni aw bɛ sen sama ka taa aw disi fan fɛ ani ka fiɲɛ sama ni aw bɛ a bila. O bɛ dɛmɛ ka farikolo yɔrɔw lafiya ani ka dɔ fara sɔgɔsɔgɔninjɛ nafa kan.
• A bɛ kɛ cogo kelen na: Nin sɔgɔli in ka kan ka kɛ tuma bɛɛ walasa ka se ka caya

Recumbent Hip Extérieur Rotateur Ani Hip Extensor Stretch Soalan Lazim

Adakah pemula boleh lakukan Recumbent Hip Extérieur Rotateur Ani Hip Extensor Stretch?

Ɔwɔ, daminɛbagaw bɛ se ka Recumbent Hip External Rotator ani Hip Extensor Stretch farikoloɲɛnajɛ kɛ. Nka, a nafa ka bon ka a daminɛ dɔɔni dɔɔni ani ka a gɛlɛya kojugu walasa i kana jogin. A ka ɲi fana ka degelikɛnɛ walima mɔgɔ dɔnbaga dɔ bila ka i bilasira farikoloɲɛnajɛ in na a daminɛ na walasa k’a dɔn ko i b’a kɛ ka ɲɛ. Aw ye aw hakili to a la tuma bɛɛ ka aw fari sumaya sani aw ka farikoloɲɛnajɛ suguya bɛɛ daminɛ ani ka aw nɛnɛ o kɔfɛ.

Apakah variasi umum bagi Recumbent Hip Extérieur Rotateur Ani Hip Extensor Stretch?

• Standing Hip External Rotator And Hip Extensor Stretch: Nin cogo in na, i bɛ jɔ ka senkɔni kelen tigɛ ka tɛmɛ gɛnɛgɛnɛ tɔ kelen kan, o kɔ aw bɛ gɛnɛgɛnɛ jɔlen kɔrɔta dɔɔni walasa ka a ye ko sen kɔrɔtalen kɔkili bɛ sɔgɔsɔgɔ.
• Lying Hip External Rotator And Hip Extensor Stretch: Nin fɛn in bɛ kɛ ka da i kɔ kan, ka senkɔni kelen tigɛ ka tɛmɛ gɛnɛgɛnɛ tɔ kelen kan ani ka sen tigɛbali sama nɔgɔya la ka taa i disi fan fɛ.
• Pigeon Pose Hip External Rotator And Hip Extensor Stretch: Nin yoga kɛcogo in ye ka gɛnɛgɛnɛ kelen lase ɲɛfɛ ka sen tɔ kelen janya i kɔfɛ, ka sɔrɔ ka i biri ɲɛfɛ walasa ka sɔgɔsɔgɔninjɛ juguya kɔkolo la.
• Wall Hip External Rotator And Hip Extensor Stretch: Nin fɛn caman ɲɔgɔnna in na, i bɛ da i kɔ kan ni i ka

Apakah latihan yang baik sebagai pelengkap untuk Recumbent Hip Extérieur Rotateur Ani Hip Extensor Stretch?

• Kɔnɔw : Kɔlɔnw bɛ kɔkili kɔkanna wulilanw laɲini, u bɛ Recumbent Hip External Rotator ni Hip Extensor Stretch dafa k’a ɲɛsin u ma, u kɛtɔ ka fanga ni sɛgɛsɛgɛli sabati o farikolo ninnu na, o bɛ se ka kɔkolo bɛɛ lajɛlen lamagacogo ni a sabatili ɲɛ.
• Pigeon Pose (Pigeon Pose): Nin yoga kɛcogo in bɛ Recumbent Hip External Rotator ni Hip Extensor Stretch dafa ni hip flexors ni external rotators kɔrɔtalen ye cogo wɛrɛ la, o bɛ se ka dɛmɛ don ka dɔ fara u ka sɛgɛsɛgɛli ni u lamagacogo kan o yɔrɔw la.