Glute Stretch we yu sidɔm

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Gluteus Maximus

Okuwandikira ku Glute Stretch we yu sidɔm

Di Sit Glute Stretch na fayn ɛgzampul we dɛn mek fɔ mek yu ebul fɔ chenj ɛn fɔ mek yu gluteal mɔsul dɛn tayt, we kin ɛp fɔ ridyus di pen we yu de fil na yu bak ɛn fɔ mek yu ebul fɔ muv ɔlsay. Na wan fayn aktiviti fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl, inklud atlet dɛn we de tray fɔ ɛp dɛn fɔ du mɔ ɛn ɔfis wokman dɛn we de aim fɔ kɔba di ifɛkt dɛn we sidɔm fɔ lɔng tɛm kin gɛt. If yu put dis strɛch insay yu rutin, dat kin ɛp fɔ mek yu tinap fayn, mek yu bɔdi alaynɛd ​​fayn fayn wan, ɛn mek yu muv mɔ ɛn mɔ, ɛn dis kin mek i izi ɛn fil fayn fɔ muv ɛvride.

Okukubidde ku: Nkugiyigisa Glute Stretch we yu sidɔm

• Bɛn yu rayt ni ɛn put yu rayt fut oba yu lɛft leg, so dat yu rayt anklɛ go sidɔm nia yu lɛft ni.
• Jɛntri prɛs yu rayt ni to di grɔn yuz yu rayt an, yu fɔ fil wan strɛch na yu rayt glut.
• Hol dis pozishɔn fɔ lɛk 30 sɛkɔn, brith dip ɛn tray fɔ rilaks insay di strɛch.
• Rilis di strɛch ɛn ripit na di ɔda say bay we yu bɛn yu lɛft ni ɛn put yu lɛft fut oba yu rayt leg.

Amakulu mu kubiteekamu Glute Stretch we yu sidɔm

• Prɔpa Tɛknik: Rɔta yu ɔpa bɔdi to yu rayt, put yu lɛft ɛlb na di ɔdasay na yu rayt ni ɛn yu rayt an na di flɔ biɛn yu fɔ sɔpɔt. Dis na di pozishɔn we dɛn kin bigin. Smɔl smɔl, yu fɔ prɛs yu ɛlb fɔ mek yu strɛch mɔ. Mɛmba se di strɛch fɔ fil na di glut mɔsul dɛn ɛn nɔto di spayna.
• Kɔntrol Yu Brith: I impɔtant fɔ blo fayn fayn wan we yu de strɛch dis. Inhal as yu sidɔm lɔng ɛn blo as yu de twist, dis go ɛp yu fɔ dip di strɛch.
• Nɔ Stret Ova: Wan mistek we dɛn kin mek na fɔ push tumɔs, tu fast. Dis kin mek di mɔsul dɛn strɛs ɔ

Glute Stretch we yu sidɔm Ebitala by'omuyigiriza

Mwebale kuteekamu Glute Stretch we yu sidɔm?

Yɛs, di wan dɛn we de bigin fɔ du di wok we dɛn kɔl Seated Glute Stretch. Dis ɛgzampul simpul ɛn i nɔ nid ɛni ikwipmɛnt, we mek i fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvul. Bɔt jɔs lɛk ɛni ɛksesaiz, i impɔtant fɔ yuz di rayt fɔm fɔ mek yu nɔ wund. If yu na pɔsin we de bigin, yu go si se i go fayn fɔ mek pɔsin we de tren yu ɔ pɔsin we sabi bɔt fitnɛs sho yu di kɔrɛkt we fɔ du dis strɛch.

Ki kitiibwa eby'okukozesa omuntu Glute Stretch we yu sidɔm?

• Figure Fo Stretch: Insay dis vεryushכn, yu de le pan yu bak, kכros wan ankכl oba di כpכsite kכn, εn pul di leg we nכ kכros jכnt to yu chεst.
• Twist we yu sidɔm: We yu sidɔm, krɔs wan leg oba di ɔda wan wit ɔl tu yu ni dɛn bɛn, dɔn twist yu bɔdi to di ni we bɛn, we go mek yu gɛt dip strɛch na di glut na di leg we yu krɔs.
• Krɔs-lɛg fɔdɔm Bɛnd: Sidɔm wit yu leg dɛn we yu krɔs na di anklɛ, dɔn sloslo ledɔm fɔ go bifo, kip yu bak stret, fɔ strɛch di glut dɛn.
• Bɔtaflay we Sidɔm Stret: Sidɔm wit yu fut dɛn we yu de sidɔm togɛda ɛn yu ni dɛn kɔmɔt na di sayd dɛn, dɔn yu fɔ ledɔm bifo fɔ strɛch yu glut ɛn di insay shɔl dɛn.

Eby'okukozesa omulungi okugabana n'eby'omanyi Glute Stretch we yu sidɔm?

• Glute Brij: Dis εksεsayz nכ de nכmכ de mek di glut dεm strכng, we de kompliment di fleksibiliti we dεn gεt frכm di Sit Glute Stretch, bכt i de tכk bכt di hamstring dεm εn di lכw bכk, we de mek yu posishכn bεtεh εn i de ridyus di risk fכ injuri.
• Foam Roller Glute Massage: Dis eksasaiz de kompliment di Seated Glute Stretch bay we yu de yuz fom roller fכ aplay prεshכn εn masaj di glutes, we kin εp fכ rilis di mכsul tכt εn impruv di effektiv fכ di strεch.