Roll Recumbent Hip External Rotator na Hip Extensor Stretch

• Agache: Ekpo
• Ibikoresho: GharaEghi
• Ibiharuro risha: Gluteus Maximus, Hamstrings
• Ibiharuro ribiri: Gluteus Medius, Tensor Fasciae Latae

Ijambo ryo kuri Roll Recumbent Hip External Rotator na Hip Extensor Stretch

The Roll Recumbent Hip External Rotator na Hip Extensor Stretch bụ mmega ahụ bara uru emebere iji kwalite mgbanwe na ike n'ime mgbatị hip na ndị ntụgharị mpụga. Ọ dabara adaba maka ndị na-eme egwuregwu, ndị na-anụ ọkụ n'obi na ahụike, ma ọ bụ ndị na-agbake site na mmerụ ahụ hip ma ọ bụ ala azụ. Ịme mgbatị ahụ a nwere ike inye aka mee ka mmegharị ahụ dịkwuo elu, belata ike nke anụ ahụ, ma gbochie mmerụ ahụ, na-eme ka ọ bụrụ ihe mgbakwunye bara uru na mgbatị ahụ ma ọ bụ usoro nhazi ọ bụla.

Kubahiriza: Ijambo kwa Ikirari Roll Recumbent Hip External Rotator na Hip Extensor Stretch

• Kwuo ikpere gị abụọ, mee ka ụkwụ gị kwụ ọtọ n'ala.
• Jiri nwayọọ bulie ụkwụ aka nri gị ma tinye ya na ikpere aka ekpe gị, na-emepụta ihe oyiyi "4" na ụkwụ gị.
• Jiri nwayọọ jide apata ụkwụ aka ekpe gị na aka abụọ wee dọpụta ya n'obi gị, na-enwe mmetụta mgbatị ahụ n'úkwù aka nri gị na glute.
• Jide ọnọdụ a ihe dị ka sekọnd 30, wee hapụ nwayọ nwayọ ma gbanwee gaa n'ụkwụ nke ọzọ. Tinyegharịa mmega ahụ dịka ọ dị mkpa.

Komeza kuganiriza Roll Recumbent Hip External Rotator na Hip Extensor Stretch

• Ụdị Kwesịrị Ekwesị: Nzọụkwụ ọzọ bụ ịrụ mgbatị ahụ nke ọma. Jide aka abụọ jide apata aka ekpe gị wee dọpụta ya n'obi gị, mee ka ikpere aka nri gị pụpụ. Ị ga-enwe mmetụta mgbatị n'úkwù aka nri gị na glute. Zere ịdọrọ apata ụkwụ gị ike ma ọ bụ nso n'obi gị n'ihi na nke a nwere ike imebi mọzụlụ gị.
• iku ume: Ejila ume gị n'oge mmega ahụ a. Na-eku ume nke ukwuu na nwayọ n'oge mgbatị ahụ dum. Na-ekupụ ume ka ị na-adọta apata ụkwụ gị n'obi gị, ma kuo ume ka ị hapụrụ ya. Iku ume nke ọma na-enyere aka mee ka ahụ dị jụụ ma na-eme ka ịdị irè nke mgbatị ahụ dịkwuo mma.
• Jikwaa njikwa: Jikwaa njikwa mgbe niile

Roll Recumbent Hip External Rotator na Hip Extensor Stretch Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Roll Recumbent Hip External Rotator na Hip Extensor Stretch?

Ee, ndị mbido nwere ike ịme Roll Recumbent Hip External Rotator na Hip Extensor Stretch mgbatị ahụ. Otú ọ dị, dị ka mmega ahụ ọhụrụ ọ bụla, ọ dị mkpa ịmalite nwayọọ nwayọọ ma lekwasị anya n'idebe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na ị na-enwe ahụ erughị ala ma ọ bụ ihe mgbu, kwụsị mgbatị ahụ ozugbo. Ọ nwekwara ike inye aka ịnwe onye na-enye ọzụzụ ma ọ bụ onye nwere ahụmahụ na-eduzi gị na mmega ahụ oge ole na ole mbụ iji hụ na ị na-eme ya nke ọma.

Ibintu byinshi bijyanye no kwa Roll Recumbent Hip External Rotator na Hip Extensor Stretch?

• Sting Hip External Rotator and Extensor Stretch: A na-eme mmega ahụ site n'iguzo ọtọ, na-agafe otu ụkwụ n'akụkụ nke ọzọ, ma jiri nwayọọ na-ehulata n'úkwù iji gbatịa akwara hip.
• Supine Hip External Rotator na Extensor Stretch: Na mgbanwe a, ị na-edina n'azụ gị, gafee otu nkwonkwo ụkwụ n'elu ikpere nke ọzọ, ma jiri nwayọọ dọrọ ụkwụ na-agafeghị n'ime obi gị iji gbatịa akwara hip.
• Nduru Pose Hip External Rotator na Extensor Stretch: Nke a yoga pose gụnyere igbu ikpere n'ala na ute, na-ebute otu ikpere na-aga n'ihu na ịgbatị ụkwụ nke ọzọ n'azụ gị, wee na-adabere n'ihu ịgbatị akwara hip.
• Wall Hip External Rotator na Extensor Stretch: Na mgbanwe a, ị kwụ n'ihu mgbidi, bulie otu ụkwụ

Ibintu byiza bikanagorwa Roll Recumbent Hip External Rotator na Hip Extensor Stretch?

• The Seated Spinal Twist bụ mmega ahụ ọzọ bara uru, ebe ọ bụghị nanị na ọ na-eme ka ọkpụkpụ azụ na-eme ka ọ dịkwuo mma kamakwa ọ na-agbatị hips na buttocks, si otú ahụ na-eme ka Roll Recumbent gbatịa site n'ịkwalite mgbanwe mgbanwe hip na njem.
• The Bridge Pose nwekwara ike ịkwado Roll Recumbent gbatịa. Ọ na-ewusi mgbatị hip na ala azụ azụ, nke nwere ike ịkwalite ịdị irè nke Roll Recumbent gbatịa site na imeziwanye hip na ala azụ ike na nkwụsi ike.