Hip - Rotashɔn na di lateral

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Hip - Rotashɔn na di lateral

di Hip - Lateral Rotation eksasaiz na wan ifektiv wokaut we de target di mכsul dεm na yu hip, thigh, εn glutes, we de kכntribyut fכ impruv stebiliti, fleksibiliti, εn כvala lכw bכdi trεnk. Na fayn ɛgzampul fɔ atlet, dansa, fitnɛs, ɛn ɛnibɔdi we de luk fɔ mek dɛn ebul fɔ muv ɛn balans. We dɛn put dis ɛgzampul insay dɛn rutin, dɛn kin ridyus di risk fɔ injuri, mek dɛn ebul fɔ du atletik fayn fayn wan, ɛn mek dɛn bɔdi alaynɛd ​​fayn ɛn tinap fayn.

Okukubidde ku: Nkugiyigisa Hip - Rotashɔn na di lateral

• Bɛn yu rayt ni ɛn put yu fut na grɔn, ɛn kip yu lɛft leg stret.
• Smɔl smɔl, rɔta yu rayt ni we yu bɛn to di sayd, ɛn aim fɔ tɔch di flɔ wit yu ni we yu nɔ es yu rayt fut kɔmɔt na grɔn.
• Hol dis pozishɔn fɔ sɔm sɛkɔn, fil se yu hip ɛn yu shɔl dɔn strɛch.
• Smɔl smɔl, briŋ yu ni bak na di sɛnt ɛn ripit di ɛgzampul na di ɔda say wit yu lɛft leg.

Amakulu mu kubiteekamu Hip - Rotashɔn na di lateral

• Kɔrɛkt Pɔsishɔn: Mek shɔ se yu gɛt di kɔrɛkt pozishɔn we yu de du di ɛgzampul. Yu bak fɔ stret ɛn yu hip dɛn fɔ de in layn wit yu sholda dɛn. Nɔ tilt yu bɔdi to di sayd ɔ ledɔm bifo ɔ bak.
• Kɔntrol Muvmɛnt: Di rɔtin fɔ kɔntrol ɛn smol smol, nɔto jɔk ɔ rɔsh. Dis kin ɛp fɔ mek shɔ se dɛn de tɔch di rayt mɔsul dɛn ɛn i kin mek di risk fɔ inju nɔ bɔku.
• Nɔ rɔtin pasmak: Wan mistek we dɛn kin mek na fɔ rɔta di hip pasmak. Dis kin mek di hip jɔyn strɛs we nɔ nid ɛn mek i wund. Mek shɔ se yu jɔs de rɔta yu hip as fa as i kɔmfyut ɛn sef fɔ yu.
• Praktis ɔltɛm: Fɔ mek yu go gɛt di bɛst pan di ɛgzampul, yu fɔ du am ɔltɛm ɛn ɔltɛm. As tɛm de go, dis go bi

Hip - Rotashɔn na di lateral Ebitala by'omuyigiriza

Mwebale kuteekamu Hip - Rotashɔn na di lateral?

Yes, di wan dεm we de bigin kin du di Hip - Lateral Rotation εksεsayz. Bɔt lɛk ɛni nyu ɛksesaiz, i impɔtant fɔ bigin sloslo ɛn pe atɛnshɔn fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ wund. If i pɔsibul, i go fayn fɔ mek pɔsin we de tren yusɛf ɔ pɔsin we sabi bɔt fitnɛs sho di ɛksesaiz fɔs.

Ki kitiibwa eby'okukozesa omuntu Hip - Rotashɔn na di lateral?

• di Standin Hip Ekstanshal Roteshכn: Dis vεryushכn involv fכ tinap stret, es wan fut kכmכt na grכn, εn rכt yu hip kכmכt na do εn insay.
• di Lying Hip External Rotation: Dis vεryushכn involv fכ le flat pan yu bak, bεnd yu ni dεm, εn jכnt rotate yu hip go na do εn insay.
• Di Klamshɛl Ɛgzampul: Dis chenj na fɔ ledɔm na yu sayd, bɛn yu ni dɛn, ɛn es yu ɔp ni we yu de kip yu fut togɛda fɔ mek yu hip rɔta.
• Di Pijin Poz insay Yoga: Dis difrɛns involv yoga pozishɔn usay yu de strɛch wan leg biɛn yu ɛn bɛn di ɔda wan bifo, ɛn rɔta di hip fɔ di leg we dɛn strɛch go na do.

Eby'okukozesa omulungi okugabana n'eby'omanyi Hip - Rotashɔn na di lateral?

• di lכng dεm: di lכng dεm de kompliment di hip lateral rotashכn bay we dεn de tכk di hip fleksכr dεm εn di εkstensכr dεm, we de mek di rεnj fכ muv εn fכ fleksibul na di hip jכint.
• Klamshεl: Klamshεl na ifektiv εksεsayz fכ kompliment di hip lateral rotashכn as dεn de spεshal tכk to di hip abdukta dεm εn εksternal rotators, mכsul dεm we de involv dεn wan dεm dεn wan fכ lateral rotashכn fכ di hip.