Erector Spinae we de mek di bɔdi
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Okuwandikira ku Erector Spinae we de mek di bɔdi
di Erector Spinae eksasaiz na wokaut we de mek yu trεnk we de tכk di mכsul dεm we de along yu spayna, we de mek yu post fayn, we de mek yu bak pen, εn fכ mek di כvala bak trεnk bכku. I kin bɛnifit mɔ fɔ di wan dɛn we kin spɛn lɔng tɛm fɔ sidɔm ɔ di wan dɛn we de du tin dɛn we kin mek dɛn bak strɛs. Pipul dɛn go want fɔ du dis ɛgzampul fɔ mek dɛn nɔ gɛt bak injury, fɔ mek di kɔr stebul, ɛn fɔ mek dɛn gɛt wɛlbɔdi, we de alaynɛd fayn fayn wan.
Okukubidde ku: Nkugiyigisa Erector Spinae we de mek di bɔdi
- Kip yu bɔdi stret, krɔs yu an dɛn oba yu chɛst ɔ put yu an dɛn biɛn yu ed.
- bεnd fכwכd sכmtεm na yu wes as fa as yu ebul we yu de kip yu bak flat, dis go strεch yu erector spinae mכsul dεm.
- Smɔl smɔl, rayz yu bɔdi bak to di fɔs pozishɔn, ɛn mek shɔ se yu bak de in layn wit yu bɔdi we de dɔŋ.
- Ripit dis ɛgzampul fɔ di nɔmba we yu want fɔ ripit we yu de kip di rayt fɔm ɛn kɔntrol.
Amakulu mu kubiteekamu Erector Spinae we de mek di bɔdi
- Kɔntrol Muvmɛnt: Nɔ muv jɔk ɔ kwik kwik wan. Di gol nɔto fɔ es yu bɔdi ay as yu ebul, bɔt fɔ es yu bɔdi te yu bɔdi de in layn wit yu bɔdi we de dɔŋ. If yu es yu bak tu ay ɔ yu tu kwik, dat kin mek yu bak mɔsul dɛn strɛs. Bifo dat, es yu ɔp bɔdi sloslo ɛn kɔntrol am, stɔp fɔ smɔl tɛm na di tap, dɔn put am dɔŋ bak dɔŋ.
- Engage Your Core: I impɔtant fɔ ɛnjɔy yu kɔr ɔl di tɛm we yu de du di ɛgzampul. Dis kin ɛp fɔ mek yu bɔdi tinap tranga wan, fɔ protɛkt yu bɔdi we de dɔŋ, ɛn fɔ mek di ɛksesaiz wok fayn fayn wan. Wan mistek we dɛn kin mek na fɔ rilaks di kɔr, we kin
Erector Spinae we de mek di bɔdi Ebitala by'omuyigiriza
Mwebale kuteekamu Erector Spinae we de mek di bɔdi?
Yes, di wan dεm we de bigin kin du di Erector Spinae εksεsayz dεm. Bɔt dɛn fɔ bigin wit simpul ɛksesaiz dɛn we nɔ gɛt bɔku pawa fɔ mek dɛn nɔ gɛt ɛni bad bad tin we go apin to dɛn. I impɔtant bak fɔ lan di kɔrɛkt fɔm ɛn tɛknik fɔ wok di mɔsul dɛn fayn fayn wan ɛn fɔ mek dɛn nɔ strɛs ɔ injuri. sכm εksεsayz dεm we de fכm di wan dεm we de tכk bכt di εrekta spayna dεm na: 1. Bɔd Dɔg: Dis ɛksesaiz de mek yu lɔwa bak ɛn bɛlɛ mɔsul dɛn strɔng. Start wit ɔl yu 4 fut, es wan an kɔmɔt bifo yu, ɛn es di ɔda leg biɛn yu. Ripit wit di ɔda an ɛn leg. 2. Bak Ekstenshɔn: Dɛn kin du dis pan jim mashin ɔ stebiliti bɔl. Led yu fes dɔŋ ɛn es yu ɔp bɔdi smɔl smɔl kɔmɔt na grɔn, ɛn kip yu nɛk na say we nɔ gɛt wan bɔt. 3. Brij: Ledɔm na yu bak wit yu ni dɛn bɛn ɛn yu fut dɛn flat na grɔn. Lift yu hip dɛn kɔmɔt na grɔn te yu ni, hip, ɛn sholda dɛn mek wan stret layn. 4. Supaman: Lay fes daun fo floor wit
Ki kitiibwa eby'okukozesa omuntu Erector Spinae we de mek di bɔdi?
- di Longissimus na כda vεryushכn fכ di Erector Spinae, εn i gεt tri pat dεm bak: Longissimus thoracis, Longissimus cervicis, εn Longissimus capitis.
- di Spinalis, di sכmכl εn mכst mεdial kכmכpכnt fכ di Erector Spinae, dεn sheb am to Spinalis thoracis, Spinalis cervicis, εn Spinalis capitis.
- di Intertransversarii laterales lumborum, pan כl we dεn nכ kin kכl dεm insay di Erector Spinae, sכmtεm dεn kin inklud dεm bikoz fכ dεn rol fכ lateral flekshכn εn εkstenshכn fכ di spayna.
- Di Multifidus, we na dip mɔsul we de span
Eby'okukozesa omulungi okugabana n'eby'omanyi Erector Spinae we de mek di bɔdi?
- di Bכd Dכg εksεsayz de kompliment di Erector Spinae bay we i de tכk bכt כl tu di lכw bכk εn di kכr mכsul dεm, we de εnhans stεbiliti εn promuot wan strכng, mכr bεlε spayna.
- di Supaman εksεsayz de kompliment di Erector Spinae bak as i de spεshal tכk to di mכsul dεm we de rכn along di spayna, we de mek dεn trεnk εn ebul fכ bia, we kin εp fכ mek dεn nכ de mek bak pen εn fכ mek dεn tinap bεtεh.
Amagamba ag'ewayogenze Erector Spinae we de mek di bɔdi
- Erector Spinae bɔdi wet ɛksɛsayz
- Ɛksesaiz dɛn we de mek yu bak strɔng
- Bodiweit bak wokaut
- Hom eksasaiz fɔ Erector Spinae
- Bak mɔsul trenin
- Bodiweight eksasaiz fɔ bak
- Erector Spinae wokɔt fɔ wok
- Fɔ mek di Erector Spinae strɔng
- No ikwipmɛnt bak ɛksesaiz
- Bodiweit Erector Spinae we de mek yu strɔng