Grasilis we de na di wɔl

• Parti ya muntu: Bigeri.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Grasilis we de na di wɔl

di Gracilis εksεsayz na wokaut we dεn tכk bכt we de fכs fכ mek di insay thigh mכsul strכng, we de mek di כvala leg trεnk εn stεbiliti. I fayn fɔ atlet dɛn, pipul dɛn we lɛk fɔ du fitnɛs, ɔ ɛnibɔdi we de luk fɔ mek dɛn gɛt mɔ trɛnk ɛn fɔ mek dɛn ebul fɔ chenj di we aw dɛn de du tin. If yu du dis ɛgzampul, dat kin mek yu ebul fɔ du atletik, ɛp fɔ mek yu nɔ gɛt injuri, ɛn i kin mek yu gɛt fayn fayn fitnɛs rutin.

Okukubidde ku: Nkugiyigisa Grasilis we de na di wɔl

• Smɔl smɔl, shift yu wet to yu rayt fut ɛn es yu lɛft fut kɔmɔt na grɔn, ɛn mek yu lɛft leg stret.
• Smɔl smɔl, muv yu lɛft leg kɔmɔt na di sayd as fa as yu fil fayn, mek shɔ se yu fut finga dɛn pɔynt fɔ go bifo ɛn yu leg de kɔntinyu fɔ stret.
• hכl dis posishכn fכ fכ sεkכnd fכ εngage di grasilis mכsul, we de na di insay tכŋ.
• Smɔl smɔl, briŋ yu leg bak na di sɛnt ɛn put am dɔŋ na grɔn, dɔn ripit di ɛgzampul na di ɔda say.

Amakulu mu kubiteekamu Grasilis we de na di wɔl

• Kɔntrol Muvmɛnt: We yu de du ɛksɛsayz lɛk fɔ sidɔm leg prɛs ɔ fɔ lɔng, i impɔtant fɔ yuz kɔntrol, slo muvmɛnt. If yu rɔsh fɔ du di ɛksɛsayz ɔ yuz di mɔmɛnt instead fɔ yuz di mɔsul dɛn trɛnk, dat kin mek yu wund ɛn nɔ kin wok fayn.
• Nɔ Lod Ɔva Lod: I kin tɛmpt fɔ yuz ebi ebi wet fɔ mek di rizɔlt kwik, bɔt dis kin mek yu strɛs ɛn wund. Start wit layt wet ɛn smɔl smɔl i go ɔp as yu trɛnk de go bifo. Mɛmba se di gol na fɔ fil se yu de pul am saful wan, nɔto fɔ fil pen.
• Stret: Bifo yu bigin ɛni ɛksesaiz, mek shɔ se yu du am

Grasilis we de na di wɔl Ebitala by'omuyigiriza

Mwebale kuteekamu Grasilis we de na di wɔl?

Yɛs, di wan dɛn we de bigin fɔ du ɛksɛsayz kin du ɛksɛsayz we de tɔch di gracilis mɔsul, we na wan pan di mɔsul dɛn na yu insay shɔl. Bɔt i impɔtant fɔ bigin wit layt wet ɔ bɔdi wet ɛksɛsayz fɔ mek yu nɔ gɛt injury. Sɔm ɛksesaiz dɛn we pɔsin kin du we i kin bigin fɔ du am na fɔ sayd lɔng, fɔ skwatin wit sumo, ɛn fɔ es yu leg we yu de ledɔm. Mɛmba ɔltɛm fɔ wam yusɛf bifo yu bigin yu wokɔt ɛn kol afta yu dɔn. I fayn bak fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi fɔ mek shɔ se yu de du di ɛgzampul dɛn kɔrɛkt wan.

Ki kitiibwa eby'okukozesa omuntu Grasilis we de na di wɔl?

• di Bifid Gracilis, na wan rare vεryushכn usay di mכsul de split insay tu difrεnt pat dεm, εvri wan gεt in yon sεparat insεshכn pכynt.
• di Absent Gracilis, na wan kכndyushכn we di mכsul nכ de mis כlsay, bכku tεm dεn nכ de notis ifekt pan di fכnshכn כ fכ muv.
• di Aksesori Gracilis, na wan כnusual vεryushכn usay wan adishכnal, sכm sכm Gracilis mכsul de we de nia di nכmal wan.
• di Fused Gracilis, na wan kכndyushכn we di mכsul de fכs wit כda mכsul we de nia, bכku tεm di Adductor Magnus כ di Sartorius.

Eby'okukozesa omulungi okugabana n'eby'omanyi Grasilis we de na di wɔl?

• Di Bɔtaflay Stretch na ɔda big ɛksesaiz we de kɔmplit di Gracilis mɔsul; bay we yu sidon na fכs εn prεs di sכl dεm na yu fut tכgeda, yu kin strεch εn lεng di Gracilis mכsul, we go mek i ebul fכ fleksibul εn mek yu nכ wund.
• Sumo Squats de bεnεfit bak fכ di Gracilis mכsul; di wayd stays εn dip skwat we de involv insay dis εksεsayz de εngage di insay thigh mכsul dεm, inklud di Gracilis, we de εp fכ bil trεnk εn bia.