Transvεrs abdominus we de na di bכdi
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Okuwandikira ku Transvεrs abdominus we de na di bכdi
di Transversus Abdominus εksεsayz na wan kכr strכng wokכt we de tכk bכt di dip bכdi mכsul dεm, we de εp fכ impruv di poshכn, stεbiliti, εn כvala kכr trεnk. I fayn fɔ ɔlman frɔm fitnɛs biginin to advans atlet, mɔ di wan dɛn we de tray fɔ ɛp dɛn kɔr stebiliti fɔ bɛtɛ pefɔmɛns pan spɔt ɔ ɛvride aktiviti dɛn. Pipul dεm go want fכ du dis εksεsayz biכs i nכ de כnli εp fכ divεlכp wan strכng, tכn midsekshכn, bכt i de ridyus di risk fכ bak pen εn injuri bay we i de impruv spεnal sכpכt.
Okukubidde ku: Nkugiyigisa Transvεrs abdominus we de na di bכdi
- Put yu an dɛn na yu bɛlɛ we de dɔŋ, jɔs insay yu hip bon dɛn, so dat yu go fil di mɔsul dɛn we de wok.
- Tek dip briz insay ɛn as yu de blo, drɔ yu bɛlɛ bɔtin jisnɔ to yu spayna we yu nɔ muv yu bak ɔ yu bɛlɛ.
- hכl dis kכntrikshכn fכ 5 to 10 sekכnd we yu de kכntinyu fכ brith nכmal wan.
- Rilis di kɔntrakshɔn ɛn ripit di ɛgzampul fɔ 10 to 15 ripit.
Amakulu mu kubiteekamu Transvεrs abdominus we de na di bכdi
- **Tɛknik fɔ Briz**: Fɔ brith de ple impɔtant pat pan dis ɛgzampul. Inhal dip wan ɛn afta dat yu de blo we yu de pul yu bɛlɛ bɔtin to yu spayna. Dis go ɛnjɔy di Transversus abdominus fayn fayn wan. Nɔ ol yu briz bikɔs i kin mek yu blɔd prɛshɔn go ɔp ɛn i kin mek di ɛksesaiz nɔ wok fayn.
- **Controlled Movements**: I nɔ de bɔt aw fast yu kin du di ɛgzampul, bɔt i de bɔt aw yu kin du di ɛgzampul fayn fayn wan. Mek di muvmɛnt dɛn slo ɛn kɔntrol fɔ mek di mɔsul wok fayn fayn wan. Nɔ rɔsh fɔ du di ɛgzampul bikɔs dis kin mek yu nɔ fɔm fayn ɛn yu kin gɛt injury.
- **Kɔnsistɛns**: Lɛk ɛni ɔda ɛgzampul, kɔnsistɛns na di men tin fɔ di rizɔlt. If yu du di ɛksesaiz ɔltɛm, dat go ɛp fɔ mek di mɔsul strɔng
Transvεrs abdominus we de na di bכdi Ebitala by'omuyigiriza
Mwebale kuteekamu Transvεrs abdominus we de na di bכdi?
Yɛs, di wan dɛn we de bigin fɔ du ɛksɛsayz kin rili du ɛksɛsayz fɔ mek di Transversus Abdominis mɔsul strɔng. I impɔtant fɔ bigin wit simpul ɛksesaiz ɛn smɔl smɔl yu fɔ mek yu gɛt mɔ trɛnk as yu trɛnk ɛn ebul fɔ bia. Na sɔm ɛgzampul dɛn we fayn fɔ di wan dɛn we de bigin fɔ du am: 1. Pɛlvik Tilt: Ledɔm na yu bak wit yu ni dɛn bɛn ɛn yu fut dɛn flat na grɔn. Tayt yu bɛlɛ mɔsul dɛn ɛn tilt yu bɛlɛ ɔp. Hol fɔ sɔm sɛkɔn, dɔn fri am. 2. Bɛlɛ Bɔtin Pul: Sidɔm ɔ tinap stret. brith kכmכt εn pul yu bεlε bכtכn insay tכwεd yu spayna, εngage yu Transversus Abdominis. Hol fɔ sɔm sɛkɔn, dɔn fri am. 3. Il Slayd: Ledɔm na yu bak wit yu ni dɛn bɛn ɛn yu fut dɛn flat na grɔn. Smɔl smɔl, slayv wan il kɔmɔt te yu leg stret, ɛn mek yu bak flat na grɔn. Slayd yu il bak to di say we yu bigin ɛn ripit am wit di ɔda leg. 4. Dead Bug: Led pan yu bak
Ki kitiibwa eby'okukozesa omuntu Transvεrs abdominus we de na di bכdi?
- insay sɔm kes dεm, dεn kin kכl am di transversalis mכsul.
- Sɔm pipul dɛn kin kɔl am di transvas mɔsul na di bɛlɛ.
- Dɛn kin kɔl am bak di layt we dip pas ɔl na di bɛlɛ mɔsul dɛn.
- insay di fild fכ di anatomi, sכmtεm dεn kin kכl am di כrizכnal mכsul na di bכdi.
Eby'okukozesa omulungi okugabana n'eby'omanyi Transvεrs abdominus we de na di bכdi?
- "Dead Bug" εksεsayz de wok in wan wit di Transversus Abdominus as i nid fכ kip yu kכr εngaged we yu de muv yu limb dεm, so dat di mכsul in stebiliti εn kכntrכl bכku.
- di "Pelvic Tilt" εksεsayz de bεnεfit as i de tכk bכt di lכw pat pan di Transversus Abdominus, fכ impruv yu kכr stεbiliti εn εp fכ kכrekshכn posishכn εn lכw bak pen rilif.
Amagamba ag'ewayogenze Transvεrs abdominus we de na di bכdi
- Transversus abdominus wokɔt fɔ wok
- Bɔdi wet ɛksesaiz fɔ wɛst
- Waist targeting eksasaiz
- Transversus abdominus bɔdi wet trenin
- Strɔng di transversus abdominus
- Bɔdi wet wɛst wokɔt dɛn
- Eksεsayz fכ transvεrs abdominus
- Ɛksayz fɔ ridyus di wɛst
- Transversus abdominus we de mek yu strɔng
- Bɔdi wet ɛksesaiz fɔ transversus abdominus.