Rol Bol Iliospsoas we de na di wɔl

• Parti ya muntu: Mbili
• Empandika: Tzebirebi

Okuwandikira ku Rol Bol Iliospsoas we de na di wɔl

di Roll Ball Iliopsoas εksεsayz na wan tכgεt wokaut we dεn dεn mek fכ strכng εn strεch di iliopsoas mכsul, we implεnt fכ hip flekshכn εn fכ mεnten di rayt posishכn. Dis ɛgzampul fayn fɔ atlet dɛn, pipul dɛn we sidɔm fɔ lɔng tɛm, ɔ ɛnibɔdi we gɛt prɔblɛm wit in bɔdi we de dɔŋ ɔ in hip. We yu put di Roll Ball Iliopsoas ɛgzampul insay yu rutin, yu kin mek yu kɔr stebiliti bɛtɛ, mek yu ebul fɔ muv fayn fayn wan, ɛn ridyus di risk fɔ injuri we gɛt fɔ du wit wik ɔ tayt hip fleksɔ.

Okukubidde ku: Nkugiyigisa Rol Bol Iliospsoas we de na di wɔl

• Slow slow waka yu fut fɔ go bifo, alaw di bɔl fɔ rol ɔnda yu te yu lɔwa bak de rɛst pan di bɔl, yu shɔl dɛn paralel to di flɔ, ɛn yu ni dɛn bɛn 90 digri angle.
• Put yu an dɛn pan yu hip ɔ biɛn yu ed, ɛn mek yu gɛt stret spayna bay we yu de ɛnjɔy yu kɔr.
• Jɛntri rol di bɔl fɔ go bifo ɛn bak bay we yu yuz yu fut, alaw yu hip fɔ drɔp ɛn rayz, we go strɛch yu iliopsoas mɔsul.
• Ripit dis muvmɛnt fɔ 10-15 tɛm, mek shɔ se yu kip yu muvmɛnt slo ɛn kɔntrol fɔ mek yu nɔ wund.

Amakulu mu kubiteekamu Rol Bol Iliospsoas we de na di wɔl

• Kɔntrol Yu Muvmɛnt: Rol di bɔl smɔl smɔl bay we yu de muv yu bɔdi, ɛn pe atɛnshɔn pan di say we yu fil di tɛnsiɔn pas ɔl. Nɔ muv kwik ɔ jɔk, we kin mek yu wund. Bifo dat, muv sloslo, kכntrol fכ masaj di Iliospsoas mכsul fayn fayn wan.
• Mek yu gɛt di rayt fɔm: Kip yu bɔdi alaynɛd ​​ɛn nɔ twist ɔ tɔn di we we go mek yu bak ɔ yu nɛk strɛs. Yu an dɛn fɔ flat na grɔn fɔ sɔpɔt, ɛn yu leg dɛn fɔ bɛn na yu ni dɛn. Wan mistek we dɛn kin mek na fɔ es di leg ɔ an dɛn, we kin mek i nɔ balans ɛn i kin mek i wund.
• Lisin to Yu Bɔdi:

Rol Bol Iliospsoas we de na di wɔl Ebitala by'omuyigiriza

Mwebale kuteekamu Rol Bol Iliospsoas we de na di wɔl?

Yes, di wan dɛn we de bigin kin du di Roll Ball Iliospsoas ɛgzampul. Bɔt i impɔtant fɔ bigin sloslo ɛn kip di rayt fɔm fɔ mek yu nɔ wund. I fayn bak fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi fɔ mek shɔ se yu de du di ɛgzampul kɔrɛkt wan. If yu fil ɛnitin we nɔ fayn ɔ we yu de fil pen, i go fayn fɔ lɛ yu stɔp fɔ du ɛksɛsayz ɛn go to pɔsin we sabi du in wok.

Ki kitiibwa eby'okukozesa omuntu Rol Bol Iliospsoas we de na di wɔl?

• Di Hɛt Masaj Bɔl Iliopsoas, we de yuz bɔl we dɛn dɔn ɔt fɔ gi mɔ wam to di mɔsul dɛn we dɛn de du di ɛksesaiz.
• di Vibrating Ball Iliopsoas, usay dεn de yuz wan vibrating massage ball fכ stimulate di mכsul εn gi dip tisu masaj.
• Di Pinat Bɔl Iliopsoas, we de yuz dabl bɔl ɔ ‘pinat’ shep tul fɔ mek dɛn ebul fɔ du am mɔ.
• Di Lakrɔs Bɔl Iliopsoas, we de yuz wan had lakrɔs bɔl fɔ mek di mɔsul dɛn go insay di bɔdi mɔ ɛn dip.

Eby'okukozesa omulungi okugabana n'eby'omanyi Rol Bol Iliospsoas we de na di wɔl?

• "Lכng" na כda komplimentari εksεsayz as dεn de wok pan di sem grup fכ mכsul dεm (iliopsoas), we de protεkt trεnk εn εndurance, we kin εnhans di bεnεfit dεm fכ di Roll Ball Iliospsoas εksεsayz bay we dεn de impruv di mכsul dεm rεsiliens.
• "brij" kin kompliment di Roll Ball Iliospsoas bak as dεn de mek di glut dεm εn di hamstring dεm strכng, we de gi bεlε insay di mכsul grup dεm εn fכ mek di iliopsoas dεm nכ kכmpεns כva, we kin mek dεn strεs כ injuri.