Obturator intɛrnɔs we de mek di bɔdi

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Obturator intɛrnɔs we de mek di bɔdi

di Obturator Internus εksεsayz na bεnεfit wokaut we de fכs fכ mek di hip εn di pεlvik mכsul dεm strכng, we de mek di stebiliti εn fleksibiliti bכku. Na fayn ɛgzampul fɔ atlet, dansa, ɔ pipul dɛn we de wɛl frɔm hip ɔ pelvik injuri we nid fɔ mek dɛn ebul fɔ muv fayn fayn wan ɛn fɔ mek dɛn nɔ gɛt injury tumara bambay. Wan go want fɔ du dis ɛgzampul fɔ mek dɛn ebul fɔ du ɔltin we dɛn de du spɔt ɔ fɔ du tin dɛn we dɛn kin du ɛvride, fɔ mek dɛn bɔdi balans ɛn fɔ wok togɛda mɔ ɛn mɔ, ɛn fɔ mek dɛn bɔdi alaynɛd ​​ɛn fɔ tinap fayn.

Okukubidde ku: Nkugiyigisa Obturator intɛrnɔs we de mek di bɔdi

• Tayt yu bɛlɛ mɔsul dɛm fɔ mek yu spayna ɛn yu bɛlɛ stebul, ɛn mek shɔ se yu bɔdi de alaynɛd ​​stret frɔm ed to fut.
• sכmtεm lif yu tכp kכn כp, kip yu fut dεm tכgeda, fכ du di klamshεl pat pan di εksεsayz we de tכk to di obturator internus.
• Hol dis posishon fכ fכ sεkכnd, mek sכh se yu fil di kכntrikshכn na yu hip εn bכtכk mכsul dεm.
• Smɔl smɔl, put yu ni dɔŋ bak dɔŋ to di say we yu bigin ɛn ripit di ɛgzampul fɔ di nɔmba we dɛn se yu fɔ ripit bifo yu chenj to di ɔda say.

Amakulu mu kubiteekamu Obturator intɛrnɔs we de mek di bɔdi

• Kontrol Muvmɛnt: I rili impɔtant fɔ du ɛni muvmɛnt sloslo ɛn wit kɔntrol. We yu rɔsh fɔ du di ɛgzampul ɔ yu de yuz jɔk muvmɛnt, dat kin mek yu wund. Fokus pan di kwaliti fɔ ɛni muvmɛnt pas di kwantiti.
• Yuz di Prɔpa Ikwipmɛnt: If yu de yuz rɛsistɛns band fɔ di ɛgzampul, mek shɔ se i gɛt di rayt rɛsistɛns. wan band we tu tayt kin mek di mכsul dεm strεs, we wan we tu lכs nכ go gi inof rεsistεns fכ wok di mכsul fayn fayn wan.
• Tɛknik fɔ Briz: Nɔ ol yu briz we yu de du di ɛgzampul. If yu blo fayn, dat kin ɛp fɔ mek yu blɔd prɛshɔn kɔntinyu fɔ de ɛn fɔ mek ɔksijɛn go na yu mɔsul dɛn. Inhal am

Obturator intɛrnɔs we de mek di bɔdi Ebitala by'omuyigiriza

Mwebale kuteekamu Obturator intɛrnɔs we de mek di bɔdi?

Yes, di wan dɛn we de bigin fɔ du di Obturator Internus ɛgzampul, bɔt i impɔtant fɔ du am kɔrɛkt wan fɔ mek dɛn nɔ gɛt injuri. Bɔku tɛm dɛn kin yuz dis ɛgzampul fɔ mɛn fizik ɛn fɔ mek dɛn gɛt Paylet. I fayn ɔltɛm fɔ bigin wit pɔrfyushɔnal trena ɔ fisiotɛrapist we go gayd yu fɔ di kɔrɛkt fɔm ɛn tɛknik fɔ mek shɔ se yu sef. Jɔs lɛk ɛni ɛksesaiz, i impɔtant fɔ bigin sloslo ɛn smɔl smɔl fɔ mek yu gɛt mɔ trɛnk as yu trɛnk ɛn fleksibiliti de go bifo.

Eby'okukozesa omulungi okugabana n'eby'omanyi Obturator intɛrnɔs we de mek di bɔdi?

• di Sit Hip Intanεt Rotashכn: Dis εksεsayz de spεshal tכk to di intanal hip rotators lεk di obturator internus, as i nid fכ rotate yu hip insay εgεst rεsistεns, we de εp fכ impruv yu hip rotashכn εn mobiliti.
• di Sayd-Lying Hip Abduction: Dis εksεsayz de tכk bכt di hip abdukta dεm bak, inklud di obturator internus, bay we yu nid fכ es yu tכp leg we yu de kip am stret, we de εp fכ mek dεn mכsul dεm ya strכng εn fכ mek yu bεlε εn stebul.