Flexion En Ekstenshɔn Hip Stretch
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Flexion En Ekstenshɔn Hip Stretch
di Flekshכn εn Ekstenshכn Hip Strεtch na bεnεfit εksεsayz we de tכk bכt di hip flekshכn εn εkstenshכn, we de εnhans fleksibiliti εn ridyus tεnshכn na dεn εria dεm ya we kin tayt bכku tεm. I fayn fɔ pipul dɛn we de liv sidɔm layf, atlet dɛn, ɔ di wan dɛn we de wɛl frɔm injury dɛn we gɛt fɔ du wit dɛn hip. If yu put dis strɛch insay yu rutin, i kin rili ɛp fɔ mek yu ebul fɔ muv fayn fayn wan, i kin sɔpɔt yu fɔ tinap fayn fayn wan, ɛn i kin mek yu nɔ gɛt pen na yu bak, we kin mek yu fil fayn fɔ du di tin dɛn we yu de du ɛvride ɛn i kin mek yu bɔdi wok fayn fayn wan.
Okukubidde ku: Nkugiyigisa Flexion En Ekstenshɔn Hip Stretch
- Lift yu rayt ni to yu chɛst, ol am wit yu tu an ɛn pul am nia yu bɔdi fɔ strɛch yu hip. Mek shɔ se yu kip yu bak stret ɛn nɔ ledɔm bifo.
- Hol dis posishon fכ lεk 20-30 sekכnd, brith dip εn fil di strεch na yu hip.
- Smɔl smɔl, fri yu rayt ni ɛn go bak na di say we yu bigin.
- Ripit di sem step wit yu lɛft ni, mek shɔ se yu du di strɛch ivin na ɔl tu di say dɛn.
Amakulu mu kubiteekamu Flexion En Ekstenshɔn Hip Stretch
- Mentεn Gud Postushכn: We yu de fleks εn εkstenshכn hip strεch, mek sכh se yu bak de strεt εn yu kכr de εngage. Wan mistek we dɛn kin mek na fɔ rawnd di bak ɔ mek di bɛlɛ sag, we nɔ kin jɔs mek di strɛch nɔ wok fayn bɔt i kin mek yu spayna strɛs pasmak.
- Kɔntrol Yu Muvmɛnt: Nɔ bounce ɔ mek jerky muvmɛnt we yu de strɛch. Bifo dat, aim fɔ muv sloslo ɛn kɔntrol. Dis go ɛp fɔ mek pɔsin nɔ wund ɛn mek shɔ se dɛn de put di strɛch pan di kɔrɛkt mɔsul dɛn.
- Nɔ Rɔsh: Hol ɛni strɛch fɔ at le 15-30 sɛkɔn ɛn nɔ rɔsh tru di muvmɛnt dɛn. Dis kin gi yu mɔsul dɛn tɛm fɔ rilaks ɛn lɔng. Wan mistek we dɛn kin mek na fɔ rɔsh fɔ strɛch, we kin mek dɛn nɔ ebul fɔ wok fayn ɛn i kin mek pɔsin wund.
Flexion En Ekstenshɔn Hip Stretch Ebitala by'omuyigiriza
Mwebale kuteekamu Flexion En Ekstenshɔn Hip Stretch?
Yes, di wan dɛn we de bigin kin du di Flexion ɛn Extension Hip Stretch ɛgzampul. na simpul εn ifektiv we fכ mek yu ebul fכ fleksibul εn muv na di hip jכint. Bɔt lɛk ɛni ɔda ɛksesaiz, i impɔtant fɔ bigin sloslo ɛn smɔl smɔl fɔ mek yu nɔ gɛt injury. I fayn bak fɔ aks fɔ advays frɔm pɔshɔnal trena ɔ fisiotɛrapist fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan.
Ki kitiibwa eby'okukozesa omuntu Flexion En Ekstenshɔn Hip Stretch?
- Pijin Poz: Dis yoga poz na big hip flexor ɛn extensor stretch usay yu de posishun wan leg bifo yu bɛn na rayt angle, ɛn ɛkstɛnd di ɔda leg biɛn yu.
- Bɔtaflay Stret: Dɛn kin du dis bay we yu sidɔm na grɔn, briŋ yu fut dɛn swɛlin togɛda, ɛn push yu ni dɛn jisnɔ to di flɔ fɔ strɛch di hip dɛn.
- Lכng Strεtch: Dis vεryushכn involv fכ stεp wan fut fכ fכd insay wan lכng posishכn, kip yu kכn oba yu ankכl, εn prεs yu hip dεm fכ strεch.
- Supine Hip Stretch: Dis min se yu fɔ ledɔm flat na yu bak, bɛn yu ni dɛn, ɛn krɔs wan anklɛ oba di ɔda ni, dɔn yu pul di leg we nɔ krɔs jisnɔ to yu fɔ strɛch di hip.
Eby'okukozesa omulungi okugabana n'eby'omanyi Flexion En Ekstenshɔn Hip Stretch?
- Di Pijin Poz, we na wan pɔpul yoga pozishɔn, de kɔmplit di Flexion ɛn Extension Hip Stretch bay we i de gi dip strɛch fɔ di hip flexors ɛn rotators, we de impruv fleksibiliti ɛn rilivu tɛnsiɔn na dɛn eria ya.
- Skwat na ɔda ifektiv ɛgzampul we de kɔmplit di Fleksɔn ɛn Ɛkstenshɔn Hip Stretch; dεn de mek di lכw bכdi strכng, spεshal wan di kwadriseps, hamstring dεm, εn glut dεm, we de sכpכt di hip jכint dεm εn de mek di כvala hip muvmεnt bכku.
Amagamba ag'ewayogenze Flexion En Ekstenshɔn Hip Stretch
- Hip Flexion Ekstenshɔn Ɛgzampul
- Bodiweit Hip Stretch we yu kin yuz
- Flexion Ekstenshɔn Hip Wokɔt
- Bodyweight Exercise fɔ di Hips
- Hip Fleksibiliti Ɛksesaiz
- Rutin fɔ Stret Hip
- Bodi Weyt Hip Flekshכn Ekstenshכn
- Fɔ mek di Hip Mɔsul dɛn strɔng
- Fɔ mek di Hip Mobiliti bɛtɛ
- Flekshכn Ekstenshכn Hip Mobiliti Eksεsayz