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 kun ye ka sɔgɔsɔgɔninjɛ farikolo yɔrɔw labɛncogo ni u fanga bonya, kɛrɛnkɛrɛnnenya la, a bɛ kɛnɛma wulilanw ni u bonyalanw laɲini. Nin sɔgɔli in ka ɲi farikoloɲɛnajɛlamɔgɔw ma, mɔgɔ kelen-kelen minnu bɛ kɛnɛya ka bɔ joginw na minnu bɛ sɔrɔ kɔkili fɛ, walima mɔgɔ o mɔgɔ b’a fɛ k’u ka kɔkiliw bɛɛ lajɛlen lamagacogo n’u sabatili yiriwa. Ni aw bɛ to ka nin farikoloɲɛnajɛ in kɛ, o bɛ se ka dɔ bɔ kɔ joginw na, ka farikoloɲɛnajɛ kɛcogo ɲɛ, ani ka dɛmɛ don don o don lamaga-lamagaliw la i n’a fɔ taama walima ɛrɛzɛnsun jiginni.

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

• Aw bɛ aw kininbolo gɛnɛgɛnɛ kɔrɔta ka aw kininbolo sen da aw kininbolo gɛnɛgɛnɛ kɔkan.
• Aw bɛ aw kininbolo gɛnɛgɛnɛ digi dɔɔni dɔɔni ni aw kininbolo ye walasa ka dɔ fara a girinya kan, aw ka kan ka sɔgɔsɔgɔninjɛ dɔ ye aw kininbolo kɔ ni aw kɔ la.
• Aw bɛ nin yɔrɔ in minɛ fo sekɔndi 20-30 ɲɔgɔn, o kɔ aw bɛ a bila.
• Aw bɛ segin o kɛcogo kelen kan ni aw kininbolo sen ye, ka aw jija ka a sɔgɔsɔgɔ hali a fan fila bɛɛ la.

Tips untuk Melakukan Recumbent Hip Extérieur Rotateur Ani Hip Extensor Stretch

• Kɔrɔsili dɔɔni dɔɔni: Aw kana kɔrɔtɔ ka don sɔgɔsɔgɔninjɛ la. Aw bɛ aw kininbolo sen kɔrɔta nɔgɔya la ka bɔ duguma, ka aw kininbolo gɛnɛgɛnɛ lase aw disi ma. Aw bɛ se aw kininbolo ma aw senw ye "dingɛ" min dilan ani ka aw kininbolo kunbɛn walasa ka aw kininbolo kɔfɛla minɛ. Aw bɛ aw cɛmancɛ sama dɔɔni dɔɔni walasa k’a gɛrɛ aw disi la, o bɛ a sɔgɔli juguya.
• Aw ye aw farikolo hakili to a la: A nafa ka bon aw ka aw farikolo lamɛn ni aw bɛ nin sɔgɔsɔgɔninjɛ in kɛ. Ni aw ye dimi walima dimi dɔ ye, aw bɛ a jɔ joona. A sɔgɔli ka kan ka diya, wa a man kan ka dimi bila mɔgɔ la.
• Ninakili: Ninakili ye fili ye min ka teli ka kɛ

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 gɛrɛ a la ni hakilijagabɔ ye ani k’i janto foroko la. A ka ɲi tuma bɛɛ daminɛbagaw ma u ka daminɛ ni sɔgɔsɔgɔninjɛ nɔgɔman ye ani ka dɔ fara a fanga kan dɔɔni dɔɔni ni u bɛ se ka fɛn caman sɛgɛsɛgɛ. Ni dimi dɔ bɛ mɔgɔ la, farikoloɲɛnajɛ ka kan ka dabila joona. A ka ɲi fana daminɛbagaw ka bilasirali sɔrɔ farikoloɲɛnajɛla dɔ fɛ walasa ka a dɔn ko farikoloɲɛnajɛ bɛ kɛ ka ɲɛ ani ka kɛ cogo la min tɛ mɔgɔ tɔɔrɔ.

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

• Supine Hip External Rotator ani Hip Extensor Stretch: O fɛn caman ɲɔgɔnna in na, i bɛ da i kɔ kan ka i gɛnɛgɛnɛ kelen kɔrɔta k’a tigɛ sen tɔ kelen kan, o kɔ i bɛ gɛnɛgɛnɛ duguma sama nɔgɔya la ka taa i disi fan fɛ.
• The Standing Hip External Rotator and Hip Extensor Stretch: O ye ka jɔ ka jɔ, ka senkɔni kelen bila gɛnɛgɛnɛ kɛrɛfɛ, ka i farikolo jigin dɔɔni dɔɔni ka kɛ i birilen ye.
• The Wall-Assisted Hip External Rotator and Hip Extensor Stretch: O fɛn caman ɲɔgɔnna kama, aw bɛ jɔ kogo kɛrɛfɛ walasa ka dɛmɛ sɔrɔ, ka senkɔni kelen tigɛ ka tɛmɛ gɛnɛgɛnɛ kɛrɛfɛ, ka aw biri nɔgɔya la ka aw kɔ to a tilennen na.
• Yoga Pigeon Pose: Nin ye yoga caman ɲɔgɔnna ye min na i bɛ daminɛ ni plank position ye, ka na ni gɛnɛgɛnɛ kelen ye ɲɛfɛ

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

• Pigeon Pose min bɛ yoga la, o bɛ Recumbent Hip External Rotator ni Hip Extensor Stretch dafa bawo a fana bɛ sɛgɛsɛgɛli ni fanga sabati hip rotators ni extensors la, o bɛ dɛmɛ don hip bɛɛ lajɛlen lamagacogo n’a sabatili la.
• Clamshell farikoloɲɛnajɛ ye dafalenba wɛrɛ ye bawo a bɛ kɔkili minɛbagaw ni kɛnɛma wulilanw barika bonya, o la, a bɛ Recumbent Hip External Rotator ni Hip Extensor Stretch nafa bonya ni farikolo balansi ni kɔkolo joli sabatili sabatili ye.