Rol hip strɛch we yu de yuz

• Parti ya muntu: Mbili
• Empandika: Ny8K
• amagezi agakubya: Gluteus Medius
• amagezi ag'omusa: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae

Okuwandikira ku Rol hip strɛch we yu de yuz

di Rol Hip Stretch na fayn εksεsayz we de tכk bכt di hip fleksכr dεm, glut dεm, εn lכw bכk, we de mek fכ fleksibul εn ridyus tεnshכn na dεn εria dεm ya. I fayn fɔ atlet, ɔfis wokman, ɔ ɛnibɔdi we gɛt tayt na dɛn hip ɔ lɔwa bak bikɔs dɛn sidɔm fɔ lɔng tɛm ɔ dɛn de wok tranga wan. We yu put dis strɛch insay yu rutin, yu kin ebul fɔ muv fayn fayn wan, yu kin ebul fɔ du atletik fayn fayn wan, ɛn mek yu nɔ gɛt injury we kin gɛt fɔ du wit tayt mɔsul dɛn.

Okukubidde ku: Nkugiyigisa Rol hip strɛch we yu de yuz

• Krɔs yu rayt anklɛ oba yu lɛft ni, kip yu rayt ni bɛn.
• Pres yu rayt ni jisnɔ to yu lɛft sholda we yu de kip yu bak stret ɛn yu sholda dɛn dɔŋ.
• Hol di strεch fכ lεk 30 sεkכnd, fil di strεch na di hip εn bכtכk.
• Ripit di sem tin wit yu lɛft leg.

Amakulu mu kubiteekamu Rol hip strɛch we yu de yuz

• Kɔrɛkt Pozishɔn: Ledɔm pan fayn ɛn flat say, i go fayn fɔ mek yu put yoga mat. Bɛn yu ni dɛn ɛn kip yu fut dɛn flat na grɔn. Smɔl smɔl, rol yu hip dɛn to wan say, ɛn kip yu bak flat na grɔn. Dis na kɔmɔn mistek - bɔku pipul dɛn kin es dɛn bak pan grɔn we kin mek dɛn strɛs ɔ injuri.
• Kɔntrol Muvmɛnt: Nɔ rɔsh fɔ du di ɛgzampul. Di ki fɔ mek yu gɛt di bɛst pan di rol hip strɛch na fɔ du am sloslo ɛn wit kɔntrol. Dis kin ɛp fɔ mek di strɛch de pe atɛnshɔn pan yu hip ɛn i kin mek yu nɔ strɛs ɔda pat dɛn na yu bɔdi we nɔ nid.
• Briz: Mɛmba fɔ blo nɔmal wan ɔl di tɛm we yu de du di ɛksesaiz. Hol yu briz kin

Rol hip strɛch we yu de yuz Ebitala by'omuyigiriza

Mwebale kuteekamu Rol hip strɛch we yu de yuz?

Yes, di wan dɛn we de bigin kin rili du di Roll Hip Stretch ɛgzampul. na big eksasaiz fכ inkrεs fכ fleksibul εn mobiliti na di hip dεm. Bɔt lɛk ɛni nyu ɛksesaiz, i impɔtant fɔ bigin sloslo ɛn smɔl smɔl fɔ mek yu nɔ gɛt injury. If yu fil ɛnitin we nɔ fayn ɔ we yu de fil pen we yu de du ɛksɛsayz, yu fɔ stɔp am wantɛm wantɛm. I kin fayn bak fɔ mek pɔsin we sabi bɔt fitnɛs sho di kɔrɛkt fɔm fɔ mek shɔ se dɛn de du am fayn fayn wan.

Ki kitiibwa eby'okukozesa omuntu Rol hip strɛch we yu de yuz?

• Lying Hip Roll Stretch: Insay dis vεshכn, yu de le flat pan yu bak, bεnd yu ni dεm εn afta dat yu de mek dεn fכl na wan sayd, kip yu bak flat na fכs.
• Pijin Poz Hip Rol Stretch: Dis yoga-inspired stretch involv fɔ go insay pijin pose, dɔn yu rol yu hip to di flɔ fɔ strɛch di hip mɔsul dɛm.
• Standing Hip Roll Stretch: Dis vεryushכn dεn kin du am we dεn tinap, wit wan leg we dεn kכros oba di כda wan, dεn kin bεnd jכnt na di wes tכwεd di leg we dεn kכros.
• Bɔtaflay Hip Rol Stretch: Insay dis vɛshɔn, yu kin sidɔm na grɔn, briŋ yu fut togɛda, lɛ yu ni dɛn fɔdɔm na di sayd dɛn ɛn afta dat yu kin rol yu hip dɛn jisnɔ fɔ go bifo ɛn bak.

Eby'okukozesa omulungi okugabana n'eby'omanyi Rol hip strɛch we yu de yuz?

• Bɔtaflay Stretch: Dis ɛgzampul de kɔmplit di Rol Hip Stretch bak as i de tɔch di insay shɔl ɛn hip, we de mek i ebul fɔ chenj ɛn i de mek di tɛnsiɔn kɔmɔt na dɛn eria ya we fiba di rol hip strɛch.
• Glute Brij dεm: Glute Brij dεm de kompliment di Rol Hip Stretch bay we dεn de mek di glut mכsul dεm strכng, we de εp fכ sכpכt di hip fleksכr dεm we de strεch di tεm we di rol hip strεch de.