Hamstrings we de lay strɛch

• Parti ya muntu: Mi-nga'a wagoliya., Bigeri.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Hamstrings

Okuwandikira ku Hamstrings we de lay strɛch

di Hamstrings Lying Stretch na bεnεfit εksεsayz we dεn aim fכ impruv fleksibiliti εn ridyus tεnshכn na di hamstrings, we kin εp fכ mek yu nכ injuri εn impruv כvala mobiliti. I fayn fɔ ɛnibɔdi, frɔm spɔtman dɛn to ɔfis wokman dɛn, we want fɔ mek di bɔdi ebul fɔ chenj ɔ fɔ mek di bɔdi ebul fɔ chenj ɛn fɔ mek i nɔ fil fayn we i sidɔm ɔ tinap fɔ lɔng tɛm. If yu put dis strɛch insay yu rutin, i kin rili ɛp yu bɔdi fayn fayn wan, i kin mek yu tinap fayn fayn wan, ɛn ɛp fɔ du tin dɛn we nid fɔ mek yu bɔdi nɔ gɛt trɛnk ɛn fɔ chenj chenj.

Okukubidde ku: Nkugiyigisa Hamstrings we de lay strɛch

• Lift wan leg kɔmɔt na grɔn we yu de kip di ɔda leg flat na grɔn, ɛn ol yu tu an dɛn bak pan yu shɔl.
• Smɔl smɔl, stret yu ni as yu ebul, ɛn kip yu fut pɔynt to di siling, te yu fil se yu hamstring de strɛch saful saful.
• Hol dis pozishɔn fɔ lɛk 15 to 30 sɛkɔn, tek dip briz fɔ ɛp yu mɔsul fɔ rilaks ɛn strɛch.
• Lɔs yu leg bak na grɔn, rɛst fɔ smɔl tɛm, dɔn ripit di strɛch wit di ɔda leg.

Amakulu mu kubiteekamu Hamstrings we de lay strɛch

• Yuz Strap ɔ Tawɛl: Fɔ mek yu nɔ strɛs yu bak ɔ yu nɛk, yuz strap, tawɛl, ɔ rɛsistɛns band. Lup am rawnd di fut fɔ yu leg we yu rayz ɛn pul di ɛnd dɛn na di strap jisnɔ fɔ mek yu leg kam nia yu bɔdi. Dis kin ɛp fɔ mek di strɛch dip ɛn nɔ kin mek yu strɛs we yu nɔ nid.
• Kip Yu Bak Flat: Wan ɔda mistek we dɛn kin mek na fɔ arch di bak kɔmɔt na di flɔ. Mek shɔ se yu lɔwa bak de kɔntinyu fɔ kɔntakt di flɔ ɔl di tɛm we yu de strɛch. Dis kin ɛp fɔ ayd di hamstring ɛn i kin mek pɔsin nɔ gɛt injuri na di bak.
• Nɔ Fos di Stretch: Wan impɔtant tin fɔ mek yu nɔ ebul fɔ du yu wok na fɔ nɔ ɛva fos di strɛch. Yu fɔ fil wan saful pul along di bak ɔf

Hamstrings we de lay strɛch Ebitala by'omuyigiriza

Mwebale kuteekamu Hamstrings we de lay strɛch?

Yɛs, di wan dɛn we de bigin fɔ du di Hamstrings Lying Stretch ɛgzampul kin rili du. na simpul εn ifektiv εksεsayz fכ inkrεs fכ fleksibul εn ridyus tεnshכn na di hamstring dεm. Bɔt lɛk ɛni ɛksesaiz, i impɔtant fɔ yuz di rayt fɔm ɛn nɔ fɔ push yu bɔdi pas in kɔmfɔt lɛvɛl. If yu fil ɛni pen, stɔp wantɛm wantɛm. I go fayn fɔ mek pɔsin we de tren yu ɔ pɔsin we gɛt ɛkspiriɛns gayd yu fɔ du di ɛgzampul di fɔs tɛm fɔ mek shɔ se yu de du am kɔrɛkt wan.

Ki kitiibwa eby'okukozesa omuntu Hamstrings we de lay strɛch?

• Stand Hamstring Stretch: Insay dis vεryushכn, yu go tinap εn bεnd wan knee we yu de kip di כda leg strεt εn le fכwכd, strεch di hamstring fכ di strεt leg.
• Hamstring Stretch wit Strap: Dis min se yu fɔ ledɔm ɛn lɔp wan strap rawnd yu fut, dɔn yu stret yu leg ɛn pul di strap fɔ strɛch di hamstring.
• Wol Hamstring Stretch: Fɔ dis chenj, yu go ledɔm na yu bak nia wan wɔl ɛn put yu leg stret ɔp pan di wɔl, strɛch di hamstring.
• Hamstring Stretch pan wan Step: Yu go tinap pan wan step, mek wan il hang off di ed ɛn den bɛn fɔ go bifo na di wes fɔ strɛch di hamstring.

Eby'okukozesa omulungi okugabana n'eby'omanyi Hamstrings we de lay strɛch?

• Di Romanian Deadlift ɛgzampul na ɔda kɔmplimɛnt wokɔt as i de tɔch di hamstrings ɛn di lɔwa bak, we de mek pipul dɛn gɛt trɛnk ɛn fleksibiliti na dɛn eria ya, we kin mek di bɛnifit dɛn we dɛn kin gɛt frɔm di Hamstrings Lying Stretch go bifo.
• di Sit Hamstring Stretch de kompliment di Hamstrings Lying Stretch bak as i de gi difrεn angle fכ strεch, we de εp fכ mek sכh se כl di pat dεm na di hamstring mכsul dεm strεch fayn fayn wan, we de impruv fεksibiliti εn ridyus di risk fכ injuri.