Sidɔm Groin Stretch we yu de sidɔm

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Adductor Longus, Adductor Magnus

Okuwandikira ku Sidɔm Groin Stretch we yu de sidɔm

di Sit Groin Stretch na simpul yet ifektiv εksεsayz we de fכs tכk to di insay thigh mכsul dεm, we de protεkt fεksibiliti εn impruv di כvala lכw bכdi trεnk. I fayn fɔ ɛnibɔdi, frɔm atlet dɛn we de tray fɔ mek dɛn wok fayn to pipul dɛn we want fɔ mek dɛn mɔsul dɛn nɔ tayt ɔ fɔ mek dɛn tinap fayn. If yu du dis ɛgzampul, dat kin ɛp fɔ mek yu nɔ gɛt injuri, fɔ mek yu ebul fɔ muv fayn fayn wan, ɛn fɔ mek yu ebul fɔ ple atletik fayn fayn wan, ɛn dis kin mek i fayn fɔ ad pan ɛni fitnɛs rutin.

Okukubidde ku: Nkugiyigisa Sidɔm Groin Stretch we yu de sidɔm

• Grap yu fut ɔ yu ankles, mek shɔ se yu bak stret ɛn yu sholda dɛn de dɔŋ.
• Jεntli prεs yu kכn dכn tכwεd di fכs yuz yu εlbo dεm, aim fכ inkrεs di strεch we yu de kip yu spayna stret.
• Hol dis pozishɔn fɔ lɛk 20 to 30 sɛkɔn, brith dip ɛn rilaks insay di strɛch.
• Rilis di strɛch sloslo, es yu ni ɛn stret yu leg dɛn kɔmɔt bifo yu.

Amakulu mu kubiteekamu Sidɔm Groin Stretch we yu de sidɔm

• Stret Smɔl Smɔl: Nɔ mek di mistek we yu de push yu ni dɛn dɔŋ tumɔs. Di strɛch fɔ de smɔl smɔl ɛn kɔntrol am. Jɛntri push yu ni dɛn dɔŋ wit yu ɛlbow dɛn we yu de du di ɛksesaiz. If yu fil ɛni pen, izi fɔ yu. Yu fɔ jɔs fil smɔl diskɔmfɔt we yu de strɛch, nɔto pen.
• Brith: Nɔ ol yu briz we yu de strɛch. Mek shɔ se yu blo nɔmal wan, bikɔs dis go ɛp yu mɔsul dɛn fɔ rilaks ɛn mek di strɛch wok fayn. Wan mistek we yu kin mek na fɔ ol yu briz, we kin mek yu bɔdi gɛt mɔ tɛnsiɔn.
• Praktis ɔltɛm

Sidɔm Groin Stretch we yu de sidɔm Ebitala by'omuyigiriza

Mwebale kuteekamu Sidɔm Groin Stretch we yu de sidɔm?

Yɛs, di wan dɛn we de bigin fɔ du di wok we dɛn kɔl Seated Groin Stretch. na simpul εn ifektiv εksεsayz fכ impruv fleksibiliti na di hip εn insay thigh rijyכn. Na dis na aw fɔ du am: 1. Sidɔm na grɔn wit yu bak stret. 2. Bεnd yu ni dεm εn bכn di sכl dεm fכ yu fut tכgeda, alaw yu ni dεm fכ dכp tכwεd di fכs. 3. Hol yu fut ɔ yu ankles ɛn push dɔŋ na yu ni dɛn jisnɔ wit yu ɛlb fɔ dip di strɛch. 4. Hol dis posishon fo lek 20-30 sekond, den rilis am. Mɛmba se i impɔtant fɔ wam yusɛf bifo yu strɛch ɛn nɔ ɛva push wan strɛch te yu fil pen. Ɔltɛm, lisin to yu bɔdi ɛn go bifo pan yu yon pawa.

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

• Sidɔm Groin Stretch wit Fɔwad Bɛnd: Sidɔm wit yu leg dɛn wayd apat, dɔn sloslo ledɔm fɔ go bifo frɔm yu hip te yu fil se yu strɛch na yu groin eria.
• Sit Groin Stretch wit Wan Leg Extended: Ekstend wan leg aut to di sayd we yu de kip di ɔda wan bɛn wit fut to di insay thigh na di extended leg. Lean to di leg we yu dɔn ɛkstɛnd te yu fil se yu strɛch na yu groin.
• Sidɔm Groin Stretch wit Tawɛl: Sidɔm na grɔn wit yu leg dɛn we spre wayd, put tawɛl rawnd di fut dɛn na yu fut ɛn ol am wit yu tu an. Pul di tawɛl jisnɔ fɔ ledɔm bifo ɛn dip di strɛch na yu groin.
• Sidɔm Groin Stretch wit wan Patna

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

• di hip Flexor Stretch dεm de rilayt bak as dεn de wok pan di hip mכsul dεm, we de kכnekt wit di groin mכsul dεm, we de mek di כvala lכw bכdi fleksibiliti εn ridyus di risk fכ injuri.
• Di Pigeon Pose, we na wan pɔpul yoga strɛch, de kɔmplit di Seated Groin Stretch bay we i de wok pan di hip flexors ɛn rotators, we de gi dip strɛch to di groin eria ɛn ɛp fɔ mek di rɛnj fɔ muv fayn.