Aduktɔr strɛch

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis

Okuwandikira ku Aduktɔr strɛch

di Adductor Stretch na bεnεfit εksεsayz we de tכk bכt di insay thigh mכsul dεm, fכ impruv fכ fleksibiliti εn εp fכ mek dεn nכ injuri. I fayn fɔ atlet, pipul dɛn we lɛk fɔ du fitnɛs, ɔ ɛnibɔdi we want fɔ mek dɛn bɔdi gɛt mɔ trɛnk ɛn fɔ muv. Pipul dɛn go want fɔ du dis ɛgzampul fɔ mek dɛn ebul fɔ du difrɛn tin dɛn we dɛn de du fɔ mek dɛn bɔdi fayn, fɔ mek dɛn tinap fayn, ɛn fɔ mek dɛn bɔdi balans.

Okukubidde ku: Nkugiyigisa Aduktɔr strɛch

• Tek wan big stɛp to yu raytan, kip yu lɛft fut plant fayn fayn wan ɛn yu rayt fut de pɔynt na do.
• Bεnd yu rayt kכn, push yu hip dεm bak εn kip yu lεft leg stret, te yu fil se yu strεch na di insay thigh na yu lεft leg.
• Hol dis pozishɔn fɔ lɛk 20 to 30 sɛkɔn, mek shɔ se yu kip yu bak stret ɛn yu wet sheb ivin.
• Go bak na di say we yu bigin ɛn ripit di strɛch na di ɔda say bay we yu step to yu lɛft ɛn bɛn yu lɛft ni.

Amakulu mu kubiteekamu Aduktɔr strɛch

• Kɔrɛkt Pozishɔn: Wan mistek we dɛn kin mek na we dɛn nɔ put di rayt pozishɔn. We yu de du di adductor stretch, mek shɔ se yu sidɔm wit yu bak stret ɛn yu leg dɛn spred apat as fa as yu kɔmfyut. Yu fut finga ɛn yu ni dɛn fɔ pɔynt ɔp. dis de mek sכh se di strεch de tכk di mכsul dεm we i want.
• Stret Smɔl Smɔl: Nɔ fos di strɛch. Smɔl smɔl, ledɔm fɔ go bifo frɔm yu hip, kip yu bak stret, te yu fil se yu insay shɔl dɛn dɔn strɛch. If yu fil ɛni pen, izi bak smɔl. If yu push tumɔs, dat kin mek yu mɔsul dɛn strɛs ɔ yu kin wund.
• Hol ɛn Briz: Hol di strɛch fɔ lɛk 30 sɛkɔn ɛn blo nɔmal wan. Sɔm pipul dɛn kin ebul fɔ ol dɛn briz we dɛn de strɛch, we kin mek di mɔsul dɛn gɛt mɔ trɛnk ɛn ambɔg di

Aduktɔr strɛch Ebitala by'omuyigiriza

Mwebale kuteekamu Aduktɔr strɛch?

Yes, di wan dɛn we de bigin kin rili du di Adductor stretch exercise. Na fayn we fɔ mek yu ebul fɔ chenj ɛn trɛnk na di insay shɔl. Bɔt i impɔtant fɔ bigin sloslo ɛn smɔl smɔl fɔ mek di strɛch strɔng fɔ mek yu nɔ wund. Dɔn bak, ɔltɛm kip di rayt fɔm ɛn tɛknik fɔ mek shɔ se di ɛksesaiz wok fayn ɛn sef. If yu nɔ shɔ bɔt aw fɔ du dis ɛgzampul, i go fayn fɔ wok wit pɔsin we sabi bɔt fitnɛs we go ebul fɔ gayd yu.

Ki kitiibwa eby'okukozesa omuntu Aduktɔr strɛch?

• Waid-Legged Forward Bend: Stand wit yu fut dɛn wayd apat, hinj na di wes, ɛn rich yu an dɛn to di flɔ, strɛch yu adductors.
• Sayd Lɔng Stretch: Start insay wan wayd stays, dɔn bɛn wan ni ɛn ledɔm to da sayd de, kip di ɔda leg stret fɔ strɛch di aduktɔ dɛn.
• Frog Stretch: Get pan ɔl di 4 fut, dɔn yu fɔ mek yu ni dɛn big te dɛn ebul fɔ go, ɛn push yu hip dɛn bak smɔl smɔl to yu il fɔ strɛch yu adductors.
• Supine Adductor Stretch: Led pan yu bak, bɛn yu ni ɛn put yu fut na grɔn, dɔn push wan ni jisnɔ kɔmɔt na di sayd fɔ strɛch di adductor.

Eby'okukozesa omulungi okugabana n'eby'omanyi Aduktɔr strɛch?

• di lכng dεm na כda εksεsayz we de kompliment di Adductor strεch dεm, as dεn de εngage εn strכng di hip flexors εn quadriceps, we de wok in kכnjכkshכn wit di adductors fכ di leg εn hip muvmεnt dεm.
• di Klamshεl εksεsayz de kompliment di Adductor strεch dεm bak, as i de tכk bכt di hip abdukta dεm, we de gi kכntrכbalεns to di adductor dεm εn protεkt כvala hip stεbiliti εn bεlε.