Gluteus Maximus Stretch we dɛn kin ɛp fɔ lay

• Parti ya muntu: Mbili
• Empandika: Mberhendu

Okuwandikira ku Gluteus Maximus Stretch we dɛn kin ɛp fɔ lay

di Assisted Lying Gluteus Maximus Stretch na bεnεfit εksεsayz we dεn mek fכ mek di gluteus maximus mכsul dεm fכ fleksibul εn trεnk, we kin εp fכ mek di כvala mobiliti εn ridyus di risk fכ injuri na di lכw bכk εn hip. I fayn fɔ atlet dɛn, pipul dɛn we lɛk fɔ fitnɛs, ɔ pipul dɛn we de wɛl frɔm injuri na dɛn bɔdi we nid fɔ gɛt trɛnk bak ɛn fɔ chenj chenj na dɛn gluteal mɔsul dɛn. Wan go want fɔ du dis ɛgzampul fɔ mek di mɔsul dɛn nɔ tayt, fɔ mek i tinap fayn, fɔ mek i ebul fɔ du di atletik, ɛn fɔ mek i gɛt wɛlbɔdi ɔlsay na in bɔdi.

Okukubidde ku: Nkugiyigisa Gluteus Maximus Stretch we dɛn kin ɛp fɔ lay

• Bɛnd yu tu ni dɛn ɛn put yu fut dɛn flat na grɔn, ɛn put yu fut dɛn we de bitwin yu hip.
• Lif yu rayt leg ɛn krɔs am oba yu lɛft shɔl, jɔs ɔp yu ni, mek yu gɛt figa 4 shep.
• jεntli grap yu lεft thigh wit yu tu an dεm εn pul am tכwεd yu chεst, yu fכ fil wan strεch na yu rayt gluteus maximus.
• Hol di strɛch fɔ lɛk 30 sɛkɔn, dɔn lɛf am smɔl smɔl ɛn chenj to di ɔda leg. Ripit di ɛgzampul 3-5 tɛm na ɛni say.

Amakulu mu kubiteekamu Gluteus Maximus Stretch we dɛn kin ɛp fɔ lay

• Knee Placement: Bɛn yu ni ɛn put yu fut flat na grɔn. Dɔn, es wan leg ɛn put di anklɛ na di ni fɔ yu ɔda leg. Mek shɔ se yu nɔ put di anklɛ pan di ni kap bikɔs i kin mek yu nɔ fil fayn ɔ yu wund.
• Aw fɔ Put yu an: Rich yu an dɛn rawnd yu shɔl, nɔto yu shin. We yu pul di shin, dat kin mek yu prɛs di ni we yu nɔ nid. Bifo dat, trɛd yu an dɛn tru di gap bitwin yu leg dɛn ɛn ol di bak pat pan yu shɔl na di leg we stil de na grɔn.
• Jɛntil Pul: Pul yu shɔl smɔl smɔl to yu chɛst. Di strɛch fɔ bi saful ɛn kɔntrol. Nɔ jɔk ɔ pul tumɔs bikɔs i kin mek di mɔsul dɛn strɛs.
• Briz ɛn Hol:

Gluteus Maximus Stretch we dɛn kin ɛp fɔ lay Ebitala by'omuyigiriza

Mwebale kuteekamu Gluteus Maximus Stretch we dɛn kin ɛp fɔ lay?

Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili tray fɔ du di Assisted Lying Gluteus Maximus Stretch ɛgzampul. Bɔt i impɔtant fɔ no se dɛn fɔ bigin sloslo ɛn saful saful fɔ mek dɛn nɔ gɛt ɛni bad bad tin we go apin to dɛn. Dɛn kin nid ɛp bak fɔ mek dɛn ebul fɔ du di ɛgzampul kɔrɛkt wan. I fayn ɔltɛm fɔ mek di wan dɛn we de bigin fɔ du di ɛksesaiz gɛt gayd frɔm pɔsin we tren ɔ pɔsin we de tich bɔt fitnɛs fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan ɛn sef wan.

Ki kitiibwa eby'okukozesa omuntu Gluteus Maximus Stretch we dɛn kin ɛp fɔ lay?

• di Supine Gluteus Maximus Stretch involv fכ le pan yu bak, bεnd yu tu kכn dεm, εn kכros wan leg oba di כda wan, dεn pul di leg we nכ kכros to yu chεst fכ strεch di gluteus maximus.
• di Standin Gluteus Maximus Stretch involv fכ tinap stret, es wan leg εn rεst am pan stebul sεf, dεn le fכdכd na di hip dεm fכ fil strεch na di gluteus maximus.
• Di Pijin Poz Gluteus Maximus Stretch, we na yoga poz, involv fɔ stat na dɔg pozishɔn we de dɔŋ, dɔn yu briŋ wan leg fɔ go bifo ɛn bɛn am na di ni, we yu de ɛkstɛnd di ɔda leg stret biɛn yu, dɔn yu ledɔm bifo to

Eby'okukozesa omulungi okugabana n'eby'omanyi Gluteus Maximus Stretch we dɛn kin ɛp fɔ lay?

• Di Foam Roller Glute Massage na ɔda kɔmplimɛnt ɛgzampul bikɔs i de ɛp fɔ brok di mɔsul tayt ɛn ridyus inflamɛns na di gluteus maksimas, we kin ɛp fɔ mek di Assisted Lying Gluteus Maximus Stretch wok fayn.
• di Bulgarian Split Squat de kompliment di Assisted Lying Gluteus Maximus Stretch bay we i de strכng di glutes εn כda lכw bכdi mכsul dεm, we de impruv di כvala fleksibiliti εn rεnj fכ muv, we kin mek di strεch mכr ifektiv.