Gemellius we pas ɔlman

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Gemellius we pas ɔlman

di Gemellius Superior εksεsayz na wan tכgεt wokaut we dεn mek fכ strכng εn tכn di כp leg mכsul dεm, patikyular di hip abdukta dεm. I fayn fɔ atlet dɛn, pipul dɛn we lɛk fɔ fitnɛs, ɔ ɛnibɔdi we de luk fɔ mek di bɔdi gɛt mɔ trɛnk ɛn stebul, i de ɛp bak fɔ mek i ebul fɔ chenj ɛn fɔ mek i tinap fayn. We yu put dis ɛksesaiz insay yu rutin, yu kin ɛkspɛkt fɔ si impɔtant tin dɛn we yu go ebul fɔ muv ɔlsay, balans, ɛn we go mek yu nɔ gɛt pen na yu hip ɔ yu bak.

Okukubidde ku: Nkugiyigisa Gemellius we pas ɔlman

• Start bay we yu ledɔm na yu sayd wit yu hip dɛn we dɛn stak wan pan di ɔda wan ɛn yu ed de rɛst pan yu an ɔ an.
• Kip yu bɔt leg bɛn fɔ mek yu stebul ɛn yu tɔp leg stret.
• Smɔl smɔl, es yu ɔp leg ay as yu ebul, kip am stret ɛn nɔ muv yu hip dɛn.
• Hol di pozishɔn fɔ sɔm sɛkɔn, dɔn smɔl smɔl, put yu leg dɔŋ bak dɔŋ.
• Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, dɔn swich di sayd dɛn ɛn du di sem muvmɛnt dɛn wit di ɔda leg.

Amakulu mu kubiteekamu Gemellius we pas ɔlman

• Klamshell Exercise: Dis eksasaiz de target di hip abductor dem, we inklud di Gemellius superior. Fɔ du dis ɛgzampul, ledɔm na yu sayd wit yu hip ɛn yu ni dɛn bɛn na 45 digri angle, dɔn yu fɔ es yu ɔp ni smɔl smɔl ay as yu ebul ɛn nɔ shift yu hip dɛn. Nɔ mek di mistek we yu kin mek fɔ rol yu bak ɔ yu hip bak.
• Hip Brij dεm: Dis εksεsayz de wok di gluteus maximus, bכt i de εngage di dip hip mכsul dεm bak. Mek shɔ se yu fut dɛn de apat lɛk yu hip ɛn flat na grɔn. Nɔ mek mistek fɔ es yu hip dɛn tu ay, we kin mek yu bak strɛs.
• Stand Hip Abdukshɔn

Gemellius we pas ɔlman Ebitala by'omuyigiriza

Mwebale kuteekamu Gemellius we pas ɔlman?

a sorry, ba a no bin ebul foh fain eni infomehshon pan wan "Gemellius superior exercise". I pɔsibul fɔ mek mistek ɔ misɔndastandin de na di nem fɔ di ɛgzampul. Di Gemellius Superior na wan mɔsul na mɔtalman bɔdi, bɔt a nɔ bin ebul fɔ fɛn ɛni patikyula ɛgzampul we dɛn gi in nem. Yu kin gi mɔ ditil ɔ fɔ chɛk di nem? כltu, jεnarכl εksεsayz fכ di hip mכsul dεm, we inklud di Gemellius Superior, kin bi fכ di wan dεm we de bigin fכ du am כnda di rayt gayd εn supavεshכn.

Ki kitiibwa eby'okukozesa omuntu Gemellius we pas ɔlman?

• pan sɔm pipul dεm, di Gemellius superior kin gεt כda כ sכm mכsul fayb dεm, we kin mek כda vεryushכn.
• di Gemellius superior in atachment point to di pelvis εn femur kin difrεn sכmtεm pan sכm pipul dεm.
• כda vεryushכn kin bi di angle we di Gemellius supεriכr mכsul de rכn frכm di pεlvis to di fεmur.
• las wan, di inεvεshכn fכ di Gemellius supεriכr mכsul kin difrεn, wit sכm dεm gεt branch dεm frכm di nεv to quadratus femoris εn כda wan dεm frכm di supεriכr gluteal nεv.

Eby'okukozesa omulungi okugabana n'eby'omanyi Gemellius we pas ɔlman?