Rol Iliospsoas we dɛn kɔl Iliospsoas

• Parti ya muntu: Mbili
• Empandika: Ny8K

Okuwandikira ku Rol Iliospsoas we dɛn kɔl Iliospsoas

di Rol Iliopsoas εksεsayz na bεnεfit wokכt we de tכk bכt di iliopsoas mכsul grup fכs, we de kכntribyut to kכr trεnk, stεbiliti, εn fεksibiliti. I fayn fɔ atlet, dansa, ɛn pipul dɛn we de du tin dɛn we nid fɔ muv bɔku hip ɔ di wan dɛn we de sɔfa wit pen na dɛn bak. If yu put dis ɛksesaiz insay yu rutin, i kin mek yu bɔdi tinap fayn, i kin mek yu ebul fɔ muv fayn, ɛn i kin mek yu nɔ gɛt injury we gɛt fɔ du wit di hip ɛn lɔwa bak.

Okukubidde ku: Nkugiyigisa Rol Iliospsoas we dɛn kɔl Iliospsoas

• Bɛnd yu rayt ni ɛn briŋ am to yu chɛst, dɔn ol am wit yu tu an, kip yu lɛft leg flat na grɔn.
• Smɔl smɔl, rol yu bɛn we yu bɛn frɔm wan say to di ɔda say, ɛn put yu smɔl smɔl prɛshɔn pan yu bɛlɛ we de dɔŋ wit yu ni.
• Hol ɛni rol fɔ lɛk 5 to 10 sɛkɔn, ɛn pe atɛnshɔn pan di strɛch we de na yu hip ɛn di ɔda pat na yu bak.
• Ripit dis ɛgzampul wit yu lɛft ni, ɛn du am fɔ sɔm tɛm dɛn na ɛni say.

Amakulu mu kubiteekamu Rol Iliospsoas we dɛn kɔl Iliospsoas

• Kɔrɛkt Pozishɔn: Bigin bay we yu ledɔm pan yu bɛlɛ pan fom rɔla, put am ɔnda yu hip fleksɔ eria (we yu pɔkit go de if yu wɛr jins). Nɔ put di rɔla tumɔs nia yu lɔwa rib ɔ tu lɔw to yu shɔl, bikɔs dis kin mek yu nɔ fil fayn ɔ yu kin gɛt injury.
• Kontrol Muvmɛnt: Smɔl smɔl rol bak ɛn go bifo oba di fom rɔla. Di muvmɛnt fɔ kɔntrol ɛn stedi, nɔto fast ɔ jɔk. If yu muv kwik ɔ shap, dat kin mek yu wund ɔ nɔ fil fayn. Mistek dɛn we Kɔmɔn fɔ Avɔyd:
• Ɔva-rɔl: Nɔ rɔl oba di bon prominɛns ɔ jɔyn dɛn, bikɔs dis kin mek yu nɔ fil fayn ɛn i kin mek yu wund. di fכkus fכ de pan di sכft tisu na di hip flekshכn εria.

Rol Iliospsoas we dɛn kɔl Iliospsoas Ebitala by'omuyigiriza

Mwebale kuteekamu Rol Iliospsoas we dɛn kɔl Iliospsoas?

Yɛs, di wan dɛn we de bigin fɔ du di Roll Iliopsoas ɛgzampul, bɔt dɛn fɔ tek tɛm du am. dis εksεsayz de tכk bכt di iliopsoas mכsul we na dip kכr mכsul we rili imכtant fכ bεlε, stεbiliti, εn כvala bכdi trεnk. I impɔtant fɔ mek di wan dɛn we de bigin fɔ stat sloslo ɛn pe atɛnshɔn pan di rayt fɔm fɔ mek dɛn nɔ gɛt injuri. I fayn bak fɔ mek trena ɔ fizik thɛrapist supavayz fɔs fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan. If yu gɛt ɛni prɔblɛm ɔ pen, i go fayn fɔ lɛ yu stɔp fɔ du ɛksɛsayz ɛn go to pɔsin we sabi du am.

Ki kitiibwa eby'okukozesa omuntu Rol Iliospsoas we dɛn kɔl Iliospsoas?

• di Advans Rol Iliopsoas na wan vεryushכn usay di pכsin de yuz mכsכj bכl insted fכ fכm rכla, we de alaw fכ dip, mכr tכgεt mכsεj.
• Di Sit Rol Iliopsoas na wan we fɔ chenj usay di pɔsin de du di ɛgzampul we i sidɔm na chia, we de mek i bi fayn opshɔn fɔ di wan dɛn we gɛt prɔblɛm wit aw pɔsin de muv.
• di Dabl Leg Rol Iliopsoas na wan mכr chalenj vεryushכn usay dεn de rol di tu leg dεm di sem tεm, we de mek di prεshכn pan di mכsul dεm go כp.
• Di Assisted Roll Iliopsoas na wan vεryushכn usay fכs tεrapist כ trena de εp fכ muv, mek sכh se i fכm di rayt fכm εn gi כda prεshכn if nid de.

Eby'okukozesa omulungi okugabana n'eby'omanyi Rol Iliospsoas we dɛn kɔl Iliospsoas?

• "Pigeon Pose" na כda εksεsayz we de kompliment Roll Iliospsoas biכs i de dip strεch di hip flexors εn glutes, we kin εp fכ sכm εni tayt כ diskכmfכt na di Iliopsoas mכsul dεm, we de impruv di effektiv we di Roll Iliospsoas εksεsayz de du.
• di "Lunges" εksεsayz de kompliment Rol Iliopsoas bay we i de strכng εn strεch di kwadrisεps εn hip fleksכr dεm, we de kכl kכlכs wit di Iliopsoas mכsul dεm, we de mek di כvala mobiliti εn stεbiliti fכ di lכw bכdi, we de bεnεfit fכ di Rol Iliopsoas εksεsayz.