Sidɔm Knee Flexor Stretch we yu de sidɔm

• Parti ya muntu: Mi-nga'a wagoliya., Bigeri.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Gastrocnemius, Gluteus Maximus, Hamstrings
• amagezi ag'omusa: Soleus

Okuwandikira ku Sidɔm Knee Flexor Stretch we yu de sidɔm

Di Seated Knee Flexor Stretch na fayn ɛgzampul we dɛn mek fɔ mek yu ebul fɔ chenj ɛn fɔ mek yu ebul fɔ muv fayn fayn wan ɛn fɔ mek yu muv fayn fayn wan na yu hamstrings ɛn yu bak. I kin bɛnifit mɔ fɔ atlet dɛn, pipul dɛn we kin sidɔm, ɛn di wan dɛn we de wɛl afta dɛn dɔn wund dɛn bɔdi. If yu put dis strɛch insay yu rutin, yu kin ɛp fɔ mek yu mɔsul dɛn nɔ tayt, yu go ebul fɔ du mɔ fɔ du tin dɛn we yu de du fɔ yu bɔdi, ɛn fɔ mek yu nɔ gɛt bɔku bɔku injury.

Okukubidde ku: Nkugiyigisa Sidɔm Knee Flexor Stretch we yu de sidɔm

• Ekst yu rayt leg kɔmɔt bifo yu, kip yu il na grɔn ɛn yu fut finga dɛn pɔynt to di siling.
• Smɔl smɔl, ledɔm fɔ go bifo frɔm yu hip, kip yu bak stret, te yu fil saful wan strɛch na di bak pat pan yu rayt shɔl ɛn yu ni.
• Hol dis posishon fכ lεk 15 to 30 sekכnd, brith dip εn ivin.
• Rilaks ɛn go bak na di say we yu bigin, dɔn du di sem tin wit yu lɛft leg.

Amakulu mu kubiteekamu Sidɔm Knee Flexor Stretch we yu de sidɔm

• Stret Smɔl Smɔl: Nɔ du di tɛmt fɔ fos yu leg fɔ strɛch dip wan wantɛm wantɛm. Dis na kɔmɔn mistek we kin mek pɔsin wund. Bifo dat, smɔl smɔl, mek yu strɛch as tɛm de go. Start bay we yu pul yu leg jisnɔ to yu chɛst te yu fil se yu strɛch smɔl, dɔn ol am fɔ lɛk 30 sɛkɔn. Ɛnitɛm we yu ripit, tray fɔ pul yu leg nia smɔl.
• Fɔ blo: Nɔ fɔgɛt fɔ blo. Na kɔmɔn mistek fɔ ol yu briz we yu de du ɛksɛsayz fɔ strɛch, bɔt dis kin mek yu bɔdi gɛt tɛnsiɔn we nɔ nid. Bifo dat, brith dip ɛn sloslo, pul di briz as yu de dip di strɛch.
• Di bad tin dɛn we kin apin

Sidɔm Knee Flexor Stretch we yu de sidɔm Ebitala by'omuyigiriza

Mwebale kuteekamu Sidɔm Knee Flexor Stretch we yu de sidɔm?

Yes, di wan dɛn we de bigin fɔ du di wok we dɛn kɔl Seated Knee Flexor Stretch. na jεntεl strεch we de fכs tכk to di hamstring dεm εn i fayn fכ wan wan pipul dεm we gεt כl di fitnεs lεvεl dεm. Bɔt jɔs lɛk ɛni nyu ɛksesaiz, di wan dɛn we de bigin fɔ du ɛksɛsayz fɔ bigin sloslo ɛn smɔl smɔl fɔ mek di strɛch strɔng fɔ mek dɛn nɔ wund. I impɔtant bak fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm ɔl di tɛm we yu de du di ɛgzampul. If yu gɛt ɛni pen we yu de strɛch, yu fɔ stɔp am wantɛm wantɛm. I fayn bak fɔ go to pɔsin we sabi bɔt fitnɛs ɔ fisiotɛrapist bifo yu bigin ɛni nyu ɛksɛsayz.

Ki kitiibwa eby'okukozesa omuntu Sidɔm Knee Flexor Stretch we yu de sidɔm?

• Stand Knee Flexor Stretch: We yu tinap, bɛn yu ni ɛn ol yu fut to yu bɔt, kip balans wit di ɔda leg fɔ strɛch di knee flexors.
• Prone Knee Flexor Stretch: Led pan yu bɛlɛ, bɛn yu ni, ɛn rich bak fɔ grap yu fut, pul am to yu bɔt fɔ strɛch di knee flexors.
• Sit Band-Assisted Knee Flexor Stretch: We yu sidɔm, lɔp wan rɛsistɛns band rawnd yu fut ɛn pul di band jisnɔ as yu de bɛn yu ni, briŋ yu il to yu bɔt.
• Fom Rola Knee Flexor Stretch: We yu sidɔm, put fom rola ɔnda yu ni ɛn rol am jisnɔ bak ɛn go bifo fɔ strɛch di knee flexors.

Eby'okukozesa omulungi okugabana n'eby'omanyi Sidɔm Knee Flexor Stretch we yu de sidɔm?

• Standing Quad Stretch: Dis na big kompliment to di Seated Knee Flexor Stretch as i de target di mכsul dεm we de fכnt pan yu thigh, we de gi yu bεlε wokaut fכ yu leg dεm εn i de mek yu kכn muv bεtεh.
• Kalf Stret: Kalf strɛch kin mek di bɛnifit dɛn we di Sit Knee Flexor Stretch gɛt bɛtɛ as i de wok pan di mɔsul dɛn we de dɔŋ di ni na di bak pat pan di leg, we de ɛp fɔ mek di ɔl leg fleksibiliti ɛn balans, we de ridyus di risk fɔ injuri.