Rekumbent Hip Eksternal Rotator Ɛn Hip Ɛkstensɔ Stretch
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Okuwandikira ku Rekumbent Hip Eksternal Rotator Ɛn Hip Ɛkstensɔ Stretch
di Recumbent Hip External Rotator εn Hip Extensor Stretch na bεnεfit εksεsayz we de fכkus fכ impruv fכ fleksibiliti εn rεliv tεnshכn na di hip εn lכw bak mכsul dεm. I fayn fɔ pipul dɛn we kin gɛt tayt na dɛn say ya bikɔs dɛn kin sidɔm fɔ lɔng tɛm, dɛn kin liv dɛn layf we dɛn kin sidɔm, ɔ dɛn kin du sɔm atletik tin dɛn. If yu put dis strɛch insay yu rutin, i kin mek yu ebul fɔ muv fayn fayn wan, i kin mek yu nɔ gɛt bɔku bɔku injuri, ɛn i kin mek yu bɔdi wok fayn, ɛn dis kin mek i fayn fɔ ad fɔ di wan dɛn we de luk fɔ wan kɔmprɛhɛnsif fitnɛs rijim.
Okukubidde ku: Nkugiyigisa Rekumbent Hip Eksternal Rotator Ɛn Hip Ɛkstensɔ Stretch
- Neks, krɔs yu rayt anklɛ oba yu lɛft ni. mek shɔ se yu rayt ni de pɔynt to di sayd fɔ mek figa 4 wit yu leg dɛn.
- Smɔl smɔl, bigin fɔ push yu rayt ni jisnɔ to di grɔn. dis muvmεnt go mek yu strεch na yu rayt hip εn glut εria.
- Mek yu kɔntinyu fɔ strɛch fɔ lɛk 20-30 sɛkɔn, ɔr fɔ lɔng tɛm we yu go fil fayn fɔ yu. Mɛmba fɔ blo nɔmal wan ɔl di tɛm we yu de strɛch.
- Afta yu dɔn strɛch, rilis yu rayt leg smɔl smɔl ɛn chenj di sayd dɛn. Ripit di sem step dɛn wit di lɛft leg we yu krɔs oba di rayt ni.
Amakulu mu kubiteekamu Rekumbent Hip Eksternal Rotator Ɛn Hip Ɛkstensɔ Stretch
- Prɔpa Fɔm: Bɛnd wan ni ɛn krɔs am oba di ɔda leg, put di fut pan di ni fɔ di stret leg. Dɔn, pul di stret leg jisnɔ to yu chɛst. Dis na di say we bɔku pipul dɛn kin go rɔng - dɛn kin pul tumɔs ɔ nɔ kin pul tranga wan. di strεch fכ fil na di hip εn bכtכk na di bεnd leg. If yu nɔ de fil am, ajɔst yu pozishɔn te yu fil am.
- Brith: Fɔ brith impɔtant fɔ ɛni ɛksesaiz we yu de strɛch. Briz dip ɛn sloslo, pul di briz we yu de pul di leg go to yu chɛst ɛn blo as yu de rilis am. Dis kin ɛp fɔ mek di mɔsul dɛn rilaks ɛn fɔ mek di strɛch wok fayn mɔ ɛn mɔ.
- Kɔnsistɛns: Dis strɛch fɔ de ɔltɛm fɔ maksimam
Rekumbent Hip Eksternal Rotator Ɛn Hip Ɛkstensɔ Stretch Ebitala by'omuyigiriza
Mwebale kuteekamu Rekumbent Hip Eksternal Rotator Ɛn Hip Ɛkstensɔ Stretch?
Yes, di wan dɛn we de bigin kin du di Recumbent Hip External Rotator ɛn Hip Extensor Stretch ɛgzampul. Bɔt i impɔtant fɔ bigin sloslo ɛn nɔ push tumɔs fɔ mek yu nɔ wund. I fayn bak fɔ mek pɔsin we de tren yu ɔ pɔsin we gɛt ɛkspiriɛns gayd yu fɔ du di ɛgzampul fɔs fɔ mek shɔ se yu de du am kɔrɛkt wan. Mɛmba ɔltɛm fɔ wam yusɛf bifo yu bigin ɛni ɛksesaiz ɛn kol afta yu dɔn du am.
Ki kitiibwa eby'okukozesa omuntu Rekumbent Hip Eksternal Rotator Ɛn Hip Ɛkstensɔ Stretch?
- Standing Hip External Rotator And Hip Extensor Stretch: Insay dis vεshכn, yu de tinap εn kכros wan ankכl oba di כda kכn, dεn bεnd di standin kכn sכmtεm fכ fil wan strεch na di hip fכ di leg we dεn rayz.
- Lying Hip External Rotator And Hip Extensor Stretch: Dis vεryushכn de du we yu de le dכn pan yu bak, kכros wan ankכl oba di כda kכn εn pul di leg we nכ kכros jכnt to yu chεst.
- Pigeon Pose Hip External Rotator And Hip Extensor Stretch: Dis yoga pose involv fɔ briŋ wan ni fɔ go bifo ɛn ɛkstɛnd di ɔda leg biɛn yu, dɔn yu ledɔm bifo fɔ dip di strɛch na di hip.
- Wall Hip External Rotator And Hip Extensor Stretch: Insay dis vεryushכn, yu de le pan yu bak wit yu
Eby'okukozesa omulungi okugabana n'eby'omanyi Rekumbent Hip Eksternal Rotator Ɛn Hip Ɛkstensɔ Stretch?
- Klamshεl dεm: di klamshεl dεm de tכk to di hip εksternal rכta dεm, dεn de kompliment di Recumbent Hip External Rotator εn Hip Extensor Stretch dεm dεn wan bay we dεn de promuot trεnk εn fleksibiliti insay dεn mכsul dεm ya, we kin impruv di כvala hip mobiliti εn stεbiliti.
- Pijin Poz: Dis yoga poz de kompliment di Recumbent Hip External Rotator εn Hip Extensor Stretch bay we i de strεch di hip flexors εn external rotator dεm na difrεn posishכn, we kin εp fכ mek di fleksibiliti εn rεnj fכ muv mכr na dεn εria dεm ya.
Amagamba ag'ewayogenze Rekumbent Hip Eksternal Rotator Ɛn Hip Ɛkstensɔ Stretch
- Hip strɛch ɛksesaiz
- Bɔdi wet hip ɛkstensɔr strɛch
- Rekumbent hip rotator eksasaiz
- Bɔdi wet ɛksɛsayz fɔ hip
- Hip ekstensor ɛn rotator strɛch
- Ɛksesaiz fɔ mek yu hip fleksibiliti
- Bodi weit hip ekstensor wokaut
- Rekumbent hip ekstenal rotator strɛch
- Hip strɔng bɔdi wet ɛksɛsayz
- Ɛksesaiz fɔ mek yu hip ebul fɔ muv ɛn fɔ mek yu gɛt trɛnk