Single lean bak kwadriseps strɛch
Profayiri y'eby'okufuna
Ntago Exercises:
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Okuwandikira ku Single lean bak kwadriseps strɛch
di Singl Lean Back Quadriceps Stretch na fayn εksεsayz we de tכk bכt di kwadriseps mכsul dεm, we de εp fכ impruv fכ fleksibul, ridyus di mכsul dεm tכt, εn fכ mek yu nכ wund. I fayn fɔ atlet, pipul dɛn we lɛk fɔ du fitnɛs, ɔ ɛnibɔdi we de du tin dɛn we de mek di bɔdi strɛs. Dis strɛch kin bɛnifit bikɔs i kin ɛp fɔ mek pɔsin du mɔ pan spɔt ɛn wokɔt, ɛp fɔ mek pɔsin wɛl afta yu dɔn wok, ɛn sɔpɔt ɔl di leg wɛlbɔdi.
Okukubidde ku: Nkugiyigisa Single lean bak kwadriseps strɛch
- Bεnd yu rayt kכn εn bכn yu rayt fut tכwεd yu bכtכk, kip yu lεft leg strεt.
- Smɔl smɔl, ledɔm bak, yuz yu an fɔ sɔpɔt, te yu fil se yu strɛch na di fɔs pat pan yu rayt shɔl.
- Hol di strɛch fɔ lɛk 30 sɛkɔn, mek shɔ se yu blo dip dip wan ɛn rilaks insay di strɛch.
- Ripit di prɔses wit yu lɛft leg.
Amakulu mu kubiteekamu Single lean bak kwadriseps strɛch
- Kɔrɛkt Pozishɔn: Start bay we yu nil dɔŋ na grɔn ɔ na mat. Tuk wan fut ɔnda ɛn ledɔm bak, yuz yu an fɔ sɔpɔt. Yu ɔda ni fɔ kɔntinyu fɔ bɛn wit yu fut flat na grɔn. Mek shɔ se yu bak stret ɛn yu nɔ de arch am pasmak, we na kɔmɔn mistek we kin mek yu gɛt pen na yu bak.
- Smɔl smɔl: Ledɔm bak smɔl smɔl te yu fil se yu strɛch na di fɔs pat pan yu shɔl. Nɔ mek di mistek fɔ fos di strɛch. I fɔ fil fayn, nɔto fɔ mek i fil pen. If yu fil ɛni shap ɔ tranga pen, izi fɔ strɛch.
- Hol ɛn Briz: Hol di strɛch fɔ lɛk 15-30 sɛkɔn, mɛmba fɔ blo dip dip wan ɛn ɔltɛm.
Single lean bak kwadriseps strɛch Ebitala by'omuyigiriza
Mwebale kuteekamu Single lean bak kwadriseps strɛch?
Yes, di wan dɛn we de bigin kin du di Single Lean Back Quadriceps Stretch ɛgzampul. Bɔt i impɔtant fɔ no se dɛn fɔ bigin sloslo ɛn kip di rayt fɔm fɔ mek dɛn nɔ gɛt injuri. Dis ɛksesaiz involv fɔ strɛch di kwadrisɛps, di big mɔsul dɛn we de bifo di shɔl. If dɛn fil ɛni prɔblɛm ɔ pen, dɛn fɔ stɔp di ɛksesaiz wantɛm wantɛm. I fayn ɔltɛm fɔ mek di wan dɛn we de bigin fɔ du ɛksɛsayz bigin ɛni nyu ɛksesaiz rutin ɔnda di gayd we pɔsin we tren ɔ pɔsin we de tich fɔ fitnɛs de gi.
Ki kitiibwa eby'okukozesa omuntu Single lean bak kwadriseps strɛch?
- Lying Side Quad Stretch: Dɛn kin du dis bay we yu de ledɔm na yu sayd, pul yu tɔp leg biɛn yu bɔdi bay we yu ol di fut ɔ di anklɛ, ɛn kip di ɔda leg rilaks.
- Kneeling Quad Stretch: Dis min se yu fɔ nil dɔŋ pan wan knee ɛn push yu hip dɛn fɔ go bifo fɔ strɛch di kwad na yu bak leg.
- Pigeon Pose Quad Stretch: Dis yoga pose involv fɔ bɛn wan leg bifo yu ɛn ɛkstɛnd di ɔda wan biɛn, dɔn yu rich bak fɔ pul di leg we dɔn ɛkstɛnd in fut to yu bɔt.
- Prone Quad Stretch: Dɛn kin du dis bay we yu de ledɔm flat pan yu bɛlɛ ɛn pul wan fut to yu bɔdi, kip yu ɔda leg stret ɛn rilaks na grɔn.
Eby'okukozesa omulungi okugabana n'eby'omanyi Single lean bak kwadriseps strɛch?
- Hamstring Curls: Hamstring curls de target di mכsul dεm na di bak pat pan di thigh, we de mek di כvala leg bεlε. bay we dεn de strכng di hamstring dεm, dεn de εp fכ sכpכt di kכdrisεps di tεm we dεn de du di Singl Lian Bak Kwadrisεps Strεch, we de mek di strεch mכr ifektiv.
- Skwat: Skwat na ɔda ɛksesaiz we de mek di kwadrisɛps strɔng, lɛk di Singl Lean Back Quadriceps Stretch. We yu mek dɛn mɔsul dɛn ya strɔng, i kin ɛp fɔ mek di strɛch wok fayn ɛn i kin mek i nɔ gɛt bɔku injury.
Amagamba ag'ewayogenze Single lean bak kwadriseps strɛch
- Bɔdiweyt Thigh Ɛksesaiz
- Single lean bak kwad stret
- Ɛksesaiz dɛn we de mek yu thigh strɔng
- Bodiweit Kwadrisɛps Wokɔt
- Lean bak leg strɛch
- Bodyweight Exercise fɔ di Thighs
- Singl Lian Bak Ɛgzampul
- Thigh Toning Bodiweit Ɛgzampul dɛn
- Di Rutin fɔ Stret di Kwadrisɛps
- Single leg lean bak stret