Roll Recumbent Hip External Rotator a me Hip Extensor Stretch

• Ke kino: Puolo
• Kiko kā: Hāʻule.

Palapala Hoʻouna i ka Roll Recumbent Hip External Rotator a me Hip Extensor Stretch

ʻO ka Roll Recumbent Hip External Rotator a me Hip Extensor Stretch he hana maikaʻi i hoʻolālā ʻia e hoʻoikaika i ka neʻe ʻana o ka hip a me ka maʻalahi, ʻoi aku ka huli ʻana i nā rotators waho waho a me nā extensors. He hana maʻamau ia no ka poʻe haʻuki, hoʻoikaika kino, a i ʻole kekahi e ʻike i ka paʻa a i ʻole ka hōʻoluʻolu ma ko lākou pūhaka. Ma ka hoʻokomo ʻana i kēia kikoʻī i loko o kā lākou ʻano hoʻoikaika kino, hiki i nā kānaka ke hoʻomaikaʻi i ko lākou ʻano o ka neʻe, hoʻemi i ka hopena o ka hōʻeha, a hoʻonui i kā lākou hana holoʻokoʻa i nā ʻano hana kino.

Ke hana i ka: Hoʻouna Step-by-Step Roll Recumbent Hip External Rotator a me Hip Extensor Stretch

• E kulou i kou mau kuli a kau i kou mau wāwae palahalaha ma ka papahele, e kaʻawale ka ʻūhā.
• E hoʻokiʻekiʻe mālie i kou wāwae ʻākau a kau i kou kuʻekuʻe wāwae ʻākau ma kou kuli hema, e hana ana i ke ʻano kiʻi ʻehā me kou mau wāwae.
• E hopu i kou ʻūhā hema me nā lima ʻelua a huki mālie i kou umauma, me ka hoʻopaʻa ʻana i kou kuli ʻākau i waho. Pono ʻoe e ʻike i kahi kikoʻī ma kou ʻūhā ʻākau a me kou ʻāʻī.
• E paʻa i kēia kūlana no kahi o 20-30 kekona, a laila e hoʻokuʻu mālie a hoʻololi i nā ʻaoʻao e hohola i kekahi ʻūhā. E hana hou i kēia hana 2-3 mau manawa ma kēlā me kēia ʻaoʻao.

Nākōkua no ka hana ʻana Roll Recumbent Hip External Rotator a me Hip Extensor Stretch

• Hoʻokō kūpono: E kau i kou kuʻekuʻe wāwae ʻākau ma luna o kou kuli hema. A laila, e hopu i kou ʻūhā hema a huki mālie i kou umauma. Pono ʻoe e manaʻo i kahi kikoʻī ma kou ʻūhā ʻākau a me ka glute. E hōʻalo i ka huki ʻana a i ʻole ka wikiwiki loa no ka mea hiki ke hoʻopaʻa i kou mau ʻiʻo.
• ʻenehana hanu: He mea nui ka mālama ʻana i ka hanu paʻa a hoʻomalu ʻia i loko o ka hoʻoikaika kino. Inhale i kou hoʻomaka ʻana i ke kikoo a me ka exhale i kou huki ʻana i kou ʻūhā kokoke. ʻO ka hoʻopaʻa ʻana i kou hanu a i ʻole ka hanu hewa ʻole hiki ke hoʻoulu i ke ʻano o kou kino, e hōʻemi ana i ka pono o ke kau ʻana.
• Symmetry: E hōʻoiaʻiʻo e hana i ka hoʻolōʻihi ma nā ʻaoʻao ʻelua e mālama i ke kaulike i kou kino. Ma hope o ka hohola ʻana i kou ʻūhā ʻākau

Roll Recumbent Hip External Rotator a me Hip Extensor Stretch Nā Papahana No Nā

Hiki i nā mea hoʻomaka ke hana i ka Roll Recumbent Hip External Rotator a me Hip Extensor Stretch?

ʻAe, hiki i nā mea hoʻomaka ke hana i ka Roll Recumbent Hip External Rotator a me Hip Extensor Stretch exercise. Eia nō naʻe, he mea nui e hoʻomaka mālie a hōʻoia i ke ʻano kūpono e pale ai i ka ʻeha. He mea kōkua paha ka loaʻa ʻana o kahi mea hoʻomaʻamaʻa pilikino a i ʻole ka mea lapaʻau kino e alakaʻi iā ʻoe ma o ka hoʻoikaika kino ma mua. Eia kahi ala maʻalahi e hana ai i kēia hoʻoikaika kino: 1. E moe ma kou kua a e kukuli i na kuli elua me kou mau wawae i ka papahele. 2. E kau i kahi kāwele liʻiliʻi i ʻōwili ʻia a i ʻole ka ʻūhā ma lalo o kou pūhaka. 3. E kau i kou kuʻekuʻe wāwae ʻākau ma luna o kou kuli hema. 4. E kaomi mālie i kou kuli ʻākau mai ou aku a ʻike ʻia kahi kikoo ma kou ʻūhā ʻākau. 5. Paʻa no 30 kekona, a laila hoʻololi i nā ʻaoʻao. E hoʻomanaʻo, ʻokoʻa ka maʻalahi a me ka pae ikaika o kēlā me kēia kanaka. Inā ʻike ʻoe i ka ʻeha a i ʻole ka hōʻoluʻolu, e hoʻōki koke i ka hoʻomaʻamaʻa ʻana a e kamaʻilio me kahi ʻoihana mālama ola.

He mea hāʻawi nui ʻia no ka Roll Recumbent Hip External Rotator a me Hip Extensor Stretch?

• ʻO ka Standing Hip External Rotator a me Hip Extensor Stretch, kahi e kū pololei ai, e ʻaʻa i hoʻokahi kuʻekuʻe wāwae ma luna o ke kuli kūʻē, a kuʻu mālie i kou kua i ka pololei.
• ʻO ka Lying Down Hip External Rotator a me Hip Extensor Stretch, kahi e moe ai ma kou kua, e ʻaʻa i kekahi kuʻekuʻe wāwae ma luna o ke kuli kūʻē, a huki i ka wāwae ʻaʻole i keʻa i kou umauma.
• ʻO ka Yoga Pigeon Pose, kahi āu e hoʻomaka ai ma kahi papa, e lawe mai i kekahi kuli i mua e kau ana ma hope o kou lima me ka wāwae ʻē aʻe i hope, a hilinaʻi i mua e kikoo.
• ʻO ka Supine Figure-4 Stretch, kahi e moe ai ʻoe ma kou kua, e ʻaʻa i kekahi kuʻekuʻe wāwae ma luna o ke kuli kūʻē a huki i ka wāwae ʻaʻole i keʻa i kou umauma me kou mau lima a i ʻole ke kaula.

He aha nā mea hoʻoili maikaʲi no ka Roll Recumbent Hip External Rotator a me Hip Extensor Stretch?

• ʻO ka Glute Bridge: Hoʻopiha kēia hana i ka Roll Recumbent Hip External Rotator a me Hip Extensor stretch no ka mea e hoʻopaʻa mua ʻia i nā extensors hip, ʻo ia hoʻi ka gluteus maximus. Ma ka hoʻoikaikaʻana i kēia mauʻiʻo, hiki iā ia ke hoʻonui i ka maikaʻi o ke kauʻana a hoʻonui i ka hana hip a me ka paʻa.
• ʻO ka Pigeon Pose: ʻO kēia yoga pose he ʻūhā hohonu hohonu e kuhikuhi ana i nā rotators waho a me nā extensors hip, e like me ka Roll Recumbent stretch. Hoʻopiha ia i ka hoʻolōʻihi ʻana ma o ka hāʻawi ʻana i kahi pae hohonu o ke kau ʻana, hiki ke kōkua i ka hoʻonui ʻana i ka maʻalahi a me ke ʻano o ka neʻe ʻana i nā pūhaka.