Sayd Hip Abdukshɔn
Profayiri y'eby'okufuna
Ntago Exercises:
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Okuwandikira ku Sayd Hip Abdukshɔn
di Sayd Hip Abdukshכn na εksεsayz we dεn tכk bכt we de mek di hip abdukta mכsul dεm strכng, we de mek di stεbiliti, bεlε, εn כvala lכw bכdi trεnk. I fayn fɔ atlet, pipul dɛn we lɛk fɔ fitnɛs, ɛn pipul dɛn we de du fizik tɛrapi ɔ we de wɛl frɔm injury dɛn we dɛn gɛt na dɛn bɔdi. If yu put dis ɛgzampul insay yu rutin, dat kin mek yu ebul fɔ du difrɛn spɔt dɛn, du tin dɛn we yu kin du ɛvride, ɛn i kin mek yu nɔ gɛt bɔku injury bay we i kin mek yu hip gɛt wɛlbɔdi ɛn ebul fɔ muv.
Okukubidde ku: Nkugiyigisa Sayd Hip Abdukshɔn
- Kip yu lɛft an na grɔn bifo yu fɔ balans, ɛn mek shɔ se yu bɔdi alaynɛd frɔm ed to fut.
- Smɔl smɔl, es yu ɔp leg (lɛft leg) ɔp as ay as yu ebul, kip am stret ɛn nɔ muv di ɔda pat na yu bɔdi.
- Hol di pozishɔn fɔ sɔm sɛkɔn, dɔn smɔl smɔl, put yu leg dɔŋ bak dɔŋ to di pozishɔn we yu bigin.
- Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, dɔn chenj di sayd dɛn ɛn du di ɛgzampul wit yu rayt leg.
Amakulu mu kubiteekamu Sayd Hip Abdukshɔn
- Kɔntrol Muvmɛnt: Nɔ muv kwik kwik wan ɛn jɔk. Bifo dat, es yu ɔp leg sloslo ɛn wit kɔntrol, mek yu fut finga dɛn pɔynt bifo, nɔto ɔp. Dis de mek shɔ se yu de yuz yu hip mɔsul dɛn, nɔto yu thigh mɔsul dɛn.
- Mentɛn Alignment: Kip yu hip dɛn stak dairekt pan wan ɛn avɔyd fɔ rol yu bɔdi bak ɔ fɔ go bifo. dis de mek di mכsul dεm we dεn tכk bכt di fכs εn i de mek di lכw bכk strεs.
- Nɔ Lift Tu Ay: Na kɔmɔn mistek we pipul dɛn kin tink se if yu es yu leg ɔp, dat go mek di ɛksesaiz wok fayn. Bɔt if yu es yu leg ɔp tumɔs, dat kin mek yu yuz yu bak mɔsul dɛn instead fɔ yuz yu hip mɔsul dɛn. Lift yu leg jɔs ay lɛk aw yu de
Sayd Hip Abdukshɔn Ebitala by'omuyigiriza
Mwebale kuteekamu Sayd Hip Abdukshɔn?
Yes, pipul we de bigin kin du di Side Hip Abduction eksasaiz. Dis ɛgzampul rili simpul ɛn i nɔ nid ɛni spɛshal ikwipmɛnt, we mek i izi fɔ di wan dɛn we de bigin fɔ du am. Bɔt i impɔtant fɔ bigin wit layt nɔmba fɔ ripit ɛn smɔl smɔl i go bɔku as yu trɛnk ɛn bia de go bifo. Mɛmba ɔltɛm fɔ kip di rayt fɔm fɔ mek yu nɔ wund. If yu fil ɛni pen we yu de du di ɛksesaiz, yu fɔ stɔp am wantɛm wantɛm. I kin fayn bak fɔ mek di wan dɛn we de bigin fɔ du di ɛgzampul ɔnda di gayd we pɔsin we tren fɔ du am fɔ mek shɔ se dɛn gɛt di rayt fɔm ɛn tɛknik.
Ki kitiibwa eby'okukozesa omuntu Sayd Hip Abdukshɔn?
- Lying Side Hip Abduction: Dis vεryushכn de du we yu de le pan yu sayd pan mat, es di tכp leg we yu de kip di rεst כf di bכdi steshכn.
- Sit Sayd Hip Abdukshɔn: Dɛn kin du dis chenj we yu sidɔm na chia ɔ bɛnch, we de muv yu leg dɛn apat agens di tin we de mek yu nɔ ebul fɔ tinap.
- Banded Side Hip Abduction: Dis vεryushכn dεn de du am wit wan rεsistεns bכnd rawnd yu thighs כ ankles, we de ad εkstra chalenj to di muvmεnt.
- Sayd Hip Abduction wit Ankle Weights: Dis vεryushכn de du bay we dεn de ataya di ankles weit dεm na yu leg dεm, we de mek di rεsistεns bכku εn mek di εksεsayz mכr chεlεnj.
Eby'okukozesa omulungi okugabana n'eby'omanyi Sayd Hip Abdukshɔn?
- Glute Brij dεm: Glute Brij dεm fכs tכk to di gluteus maximus bכt dεn de ingayj di hip abdukta dεm bak, we de mek dεn bi big komplimentari εksεsayz to Sayd Hip Abdukshכn biכs dεn de strכng di כl gluteal grup εn impruv di hip mobiliti.
- Lateral Band Walks: Lateral Band Walks, lεk Side Hip Abductions, nid fכ aktibכt di hip abductor mכsul dεm, we de εp fכ impruv di hip stεbiliti εn kכntrכl, we imכtant fכ bεlε εn lateral muvmεnt.
Amagamba ag'ewayogenze Sayd Hip Abdukshɔn
- Bɔdi wet hip ɛksesaiz
- Side hip abdukshɔn wokɔt
- Ɛksesaiz dɛn we de mek yu hip strɔng
- Bɔdi wet ɛksesaiz fɔ hip
- Sayd leg de rayz
- Hip abdukshɔn muvmɛnt dɛn
- No-ikwipmɛnt hip wokɔt dɛn
- Bodiweit hip abdukshɔn
- Fɔ mek di hip mɔsul dɛn strɔng
- Bodiweit lateral leg de rayz