Iliocostalis we dɛn kɔl Iliocostalis
Profayiri y'eby'okufuna
Ntago Exercises:
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Okuwandikira ku Iliocostalis we dɛn kɔl Iliocostalis
di Iliocostalis εksεsayz na wok we dεn tכk bכt we de fכs fכ strכng di lכw bכk mכsul dεm, we de kכntribyut fכ impruv di posture εn inkrεs di kכr stεbiliti. I fayn fɔ ɛnibɔdi, frɔm atlet to ɔfis wokman, we want fɔ mek dɛn bɔdi gɛt mɔ trɛnk ɛn fɔ mek dɛn nɔ gɛt bak pen. Wan wan pipul dɛn go want fɔ du dis ɛgzampul fɔ ɛp fɔ mek dɛn nɔ fil fayn na dɛn bak, fɔ mek dɛn bɔdi alaynɛd fayn fayn wan, ɛn fɔ sɔpɔt di muvmɛnt dɛn we de wok fayn fayn wan na dɛn layf ɛvride.
Okukubidde ku: Nkugiyigisa Iliocostalis we dɛn kɔl Iliocostalis
- Start bay we yu ledɔm pan yu bɛlɛ pan mat, wit yu leg dɛn stret ɛn yu an dɛn stret bifo yu.
- Mek shɔ se yu nɛk de na nyutral pozishɔn, alaynɛd wit di spayna.
- Lift yu an ɛn yu fut dɛn smɔl smɔl kɔmɔt na grɔn di sem tɛm, as ay as yu kɔmfyut. Yu fɔ fil yu bak mɔsul dɛm, inklud di Iliocostalis, de wok.
- Hol di pozishɔn fɔ sɔm sɛkɔn, dɔn smɔl smɔl, put yu an ɛn yu fut dɛn dɔŋ bak na grɔn.
- Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ rips ɛn sɛt, mek shɔ se yu kip yu
Amakulu mu kubiteekamu Iliocostalis we dɛn kɔl Iliocostalis
- Wom Up: Bifo yu stat eni eksasaiz, i impɔtant fɔ wam yu bɔdi, mɔ yu bak mɔsul dɛn. Dis kin ɛp fɔ mek yu nɔ wund ɛn rɛdi yu mɔsul dɛn fɔ di wokɔt. Yu kin du layt kardio ɔ besik strɛch ɛgzampul fɔ dis.
- Kɔrɛkt Fɔm: We yu de du ɛni ɛgzampul, fɔ kip di kɔrɛkt fɔm rili impɔtant. Fɔ ɛgzampul, we yu de du dɛdlift, kip yu bak stret, bɛn na yu hip ɛn ni, ɛn kip di wet nia yu bɔdi we yu de es. Inkɔrɛkt fɔm kin mek pɔsin injuri ɛn i nɔ go ebul fɔ tɔch di Iliocostalis fayn fayn wan.
- Yuz di Wet dɛn we Fayn: Yuz wet dɛn we tu
Iliocostalis we dɛn kɔl Iliocostalis Ebitala by'omuyigiriza
Mwebale kuteekamu Iliocostalis we dɛn kɔl Iliocostalis?
yes, di wan dεm we de bigin kin du εksεsayz dεm we de tכk bכt di Iliocostalis, we na wan mכsul we de insay di grup fכ mכsul dεm na di bak we dεn kכl di erector spinae. Bɔt i impɔtant fɔ bigin wit layt wet ɛn lan di rayt fɔm fɔ mek yu nɔ wund. I fayn ɔltɛm fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi fɔ mek shɔ se yu du ɛksɛsayz kɔrɛkt wan ɛn sef wan. Sɔm ɛksesaiz dɛn we kin tɔch dis mɔsul grup na fɔ ɛkstɛnd bak, dɛdlift, ɛn sɔm kayn row. Mɛmba fɔ wam yusɛf ɔltɛm bifo yu du ɛksɛsayz ɛn kol afta yu dɔn du am.
Ki kitiibwa eby'okukozesa omuntu Iliocostalis we dɛn kɔl Iliocostalis?
- di Iliocostalis Thoracis na כda vεryushכn, we de na di tכraks rijyכn εn i de εp fכ εkstendi εn lateral bεnd di tכraks spayna.
- di Iliocostalis Lumborum na pat pan di Iliocostalis we de na di lכw bכk, we de εp fכ εkstendi εn lateral bεnd di lכmba spayna.
- di Iliocostalis Intermedius na di vεryushכn we nכ kin kכmכn, we dεn kin fכnshכn pan sכm pipul dεm, εn i de span kכros di tכraks εn lכmba rijyכn dεm.
- di Iliocostalis Dorsi, pan כl we dεn nכ kכmכn in nem, i de tכk bכt di kכlektif fכnshכn fכ di Iliocostalis mכsul dεm na di bak, we de εp fכ muvmεnt lεk εkstenshכn εn lateral flekshכn.
Eby'okukozesa omulungi okugabana n'eby'omanyi Iliocostalis we dɛn kɔl Iliocostalis?
- haypa εkstenshכn na כda εksεsayz we de kompliment Iliocostalis biכs dεn de spεshal tכk to di lכw bak mכsul dεm, we de εp fכ impruv di trεnk εn fleksibiliti fכ di Iliocostalis.
- di sit rכw εksεsayz de bεnεfit bak as i nכ de כnli tכk di midul εn כp bak mכsul dεm bכt i de εngage di lכw bak mכsul dεm, inklud di Iliocostalis, so dat i de mek di כvala bak trεnk εn stεbiliti.
Amagamba ag'ewayogenze Iliocostalis we dɛn kɔl Iliocostalis
- Iliocostalis bɔdi wet ɛksɛsayz
- Ɛksesaiz dɛn we de mek yu bak strɔng
- Bodiweit bak wokɔt dɛn
- Iliocostalis mɔsul trenin
- Bodiweight eksasaiz fɔ bak
- Trenin fɔ di Iliocostalis mɔsul
- Bak mɔsul bɔdi wet ɛksesaiz
- Strɔng Iliocostalis wit bɔdi wet
- Bɔdi wet ɛksɛsayz fɔ bak mɔsul
- Iliocostalis strכng εksεsayz dεm.