Hip Flexor Stretch Fut bak we dɛn dɔn ɛlevɛt
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Okuwandikira ku Hip Flexor Stretch Fut bak we dɛn dɔn ɛlevɛt
Di Hip Flexor Stretch Rear Foot Elevated na ɛksesaiz we dɛn dɔn tayt we dɛn mek fɔ mek di hip flexor mɔsul dɛn gɛt mɔ fleksibiliti ɛn trɛnk, we kin ɛp fɔ mek di pɔsin tinap fayn, fɔ ridyus di pen we de na di lɔwa bak, ɛn fɔ mek di atletik wok fayn. Dis strɛch kin bɛnifit mɔ fɔ pipul dɛn we kin spɛn lɔng awa fɔ sidɔm ɔ atlet dɛn we de du spɔt dɛn we dɛn kin du fɔ rɔn ɛn jomp. If yu put dis ɛksesaiz insay yu rutin, dat kin ɛp fɔ mek yu ebul fɔ muv fayn fayn wan, yu nɔ go wund, ɛn yu go ebul fɔ du ɔltin fayn fayn wan.
Okukubidde ku: Nkugiyigisa Hip Flexor Stretch Fut bak we dɛn dɔn ɛlevɛt
- Stand fes fa frɔm di bɛnch, dɔn yu an bak ɛn put di tɔp pan yu rayt fut na di bɛnch wit yu fut finga dɛn we de sho bak.
- Kip yu lɛft fut flat na grɔn, bifo yu bɔdi smɔl, ɛn bɛn di lɛft ni fɔ mek yu bɔdi go dɔŋ to di grɔn, kip yu bak stret ɛn tinap stret.
- Hol dis posishon fכ lεk 20-30 sekכnd, fil wan strεch na di fכnt pan yu rayt hip εn thigh.
- Slow slow rise bak op to di stat posishun, swich leg en ripit di eksasaiz fo di oda sayd.
Amakulu mu kubiteekamu Hip Flexor Stretch Fut bak we dɛn dɔn ɛlevɛt
- Engage Your Core: I impɔtant fɔ ɛnjɔy yu kɔr ɔlsay na di ɛgzampul fɔ mek yu balans ɛn stebul. Dis go ɛp bak fɔ protɛkt yu lɔwa bak frɔm strɛs.
- Mek yu tinap di rayt we: Kip yu chɛst ɔp ɛn yu bak stret. Nɔ ledɔm bifo ɔ rawnd yu bak, bikɔs dis kin mek yu wund ɛn mek di strɛch nɔ wok fayn.
- Smɔl smɔl: Nɔ rɔsh di strɛch ɔ fos yu bɔdi fɔ go na say we i nɔ rɛdi fɔ. I izi fɔ go insay di strɛch sloslo, ɛn kɔntinyu fɔ kɔntrol ɔltɛm. Lisin to yu
Hip Flexor Stretch Fut bak we dɛn dɔn ɛlevɛt Ebitala by'omuyigiriza
Mwebale kuteekamu Hip Flexor Stretch Fut bak we dɛn dɔn ɛlevɛt?
Yes, di wan dɛn we de bigin kin du di Hip Flexor Stretch Rear Foot Elevated ɛgzampul. Bɔt dɛn fɔ bigin wit ay ay ples we smɔl ɛn dɛn fɔ go ɔp smɔl smɔl as dɛn ebul fɔ chenj ɛn trɛnk de go bifo. I impɔtant bak fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ gɛt injuri. If yu fil ɛnitin we nɔ fayn ɔ we yu de fil pen we yu de du ɛksɛsayz, yu fɔ stɔp am wantɛm wantɛm. Jɔs lɛk ɛni nyu ɛksesaiz, i fayn fɔ bigin ɔnda di gayd we pɔsin we tren fɔ du am go gi yu.
Ki kitiibwa eby'okukozesa omuntu Hip Flexor Stretch Fut bak we dɛn dɔn ɛlevɛt?
- Di Standing Hip Flexor Stretch na ɔda we we yu tinap stret, es wan fut kɔmɔt na di flɔ ɛn briŋ yu ni ɔp to yu chɛst, dɔn yu pul yu ni jisnɔ nia smɔl.
- Di Seated Hip Flexor Stretch na wan we we yu kin sidɔm na di edj fɔ chia, ɛkstɛnd wan leg stret bifo yu we yu de kip di ɔda fut flat na grɔn.
- di Lunge Hip Flexor Stretch na wan vεryushכn usay yu de du lunge wit di riya kכn na grכn εn di fכnt fut flat na grכn, dεn le fכwכd fכ strεch di hip flexor.
- Di Butterfly Hip Flexor Stretch na ɔda we aw yu kin sidɔm na grɔn, briŋ yu fut dɛn sol togɛda, ol yu fut ɔ yu ankles, .
Eby'okukozesa omulungi okugabana n'eby'omanyi Hip Flexor Stretch Fut bak we dɛn dɔn ɛlevɛt?
- Squats: Squats kompliment di Hip Flexor Stretch Riar fut we dεn εlevεt bay we dεn de wok di glutes, quads, εn hamstrings, we indaykt sכpכt di hip flexors dεm εn kin εp fכ impruv di כvala lכw bכdi trεnk εn stεbiliti.
- Glute Brij dεm: dis εksεsayz de tכk bכt di glut dεm εn di hamstring dεm, we de gi kכntrεlεns to di hip flekshכn strεch bay we i de strכng di posita chen, we kin εp fכ impruv di posture εn rεdכks di risk fכ di hip fleksכr strεn.
Amagamba ag'ewayogenze Hip Flexor Stretch Fut bak we dɛn dɔn ɛlevɛt
- Bodi wet hip flexor strɛch
- Riar fut elevated hip strɛch
- Hip flexor eksasaiz wit bɔdi wet
- Bodiweit eksasaiz fɔ hip
- Stret hip wit elevated riya fut
- Bodi weit wokaut fɔ hip fleksɔ
- Hip flexor de strɔng wit bɔdi wet
- Riar fut elevated hip flexor strɛch
- Bodiweit hip flexor eksasaiz
- Elevated riya fut hip strɛch.