A ke chu a muhil a, Abductor Stretch

• Miikilindamuuma Luumbuukolu: Mtundu wa Kunthu
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato A ke chu a muhil a, Abductor Stretch

Lying Leg Hang Abductor Stretch hi exercise hlawk tak a ni a, inner thigh muscles te a target a, flexibility a tichak a, hliam hlauhawmna a ti tlem bawk. Infiammi, fitness ngainatute, emaw an taksa hnuai lam chakna leh an chet dan tihchangtlun tum tan pawh a tha hle. Mite chuan he exercise hi infiamna lama an performance tihchangtlun nan emaw, nitin thil tihnaah tanpui nan emaw, fitness regimen round tha tak thlawp nan emaw tih an duh ang.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu A ke chu a muhil a, Abductor Stretch

• I ke chu ceiling lam hawiin dinglam hawiin han phar la, a theih ang anga dinglam hawiin dah rawh.
• Zawi zawiin i ke chu i hahdam theih ang tawkin inthen darh la, ‘V’ ang chi siam tum rawh.
• Hetiang dinhmun hi second 20 atanga 30 vel vawng la, i kawr chhung lam leh hip muscle-a stretch awm chu hre rawh.
• Zawi zawiin i ke te chu rawn hruai khawm leh la, exercise chu i duh ang zat repetition atan ti leh rawh.

Diinguniti nge Youlooli A ke chu a muhil a, Abductor Stretch

• Controlled Movement: I ke pakhat chu i nuam thei ang berin a sir lamah zawi zawiin hnuai lamah chhuah tir la, ke dang chu dinglam hawiin dah rawh. A pawimawh ber chu zawi zawia leh control taka kal hi a ni. Thil tihsual tlanglawn tak chu ke chu rang taka thlak emaw, thunun loh emaw a ni a, chu chuan taksa ruh (muscle strain) a thlen thei a ni.
• Ke pahnih chu dinglam hawia dah: Ke pakhat chu a sir lamah a tlak laiin ke dang chu dinglam leh chunglam hawia awm reng tur a ni. Hei hian abductor muscle te chu a engage tha thei hle. Thil tihsual tlanglawn tak chu ke stationary bend hi a ni a, chu chuan stretch effectiveness a ti tlem a ni.
• Thâwk lam ngaihtuah rawh: Thâwk thûk tak leh

A ke chu a muhil a, Abductor Stretch Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, A ke chu a muhil a, Abductor Stretch?

Ni e, a bul tanna tan chuan Lying Leg Hang Abductor Stretch exercise hi an ti thei ang. Mahse, exercise thar dang ang bawkin zawi zawiin tan a pawimawh a, zawi zawiin a chakna tihpun a pawimawh a, hliam tuar lo turin. Form leh technique dik tak neih theih nan fitness professional emaw physical therapist emaw hnen atanga kaihhruaina lak pawh a hlawkthlak hle. He stretch hi hip abductors te flexibility leh strength tihchangtlunna atan a tangkai hle.

Ahilwunildiimbu tayekoo kadu A ke chu a muhil a, Abductor Stretch?

• Butterfly Stretch: Hetiang variation-ah hian i ke inzawm khawm chungin leiah i thu a, khup chu a sir lamah i chhuak a, chutah chuan hmalam pan in i khup chu i elbow hmangin i nawr thla a.
• Standing Adductor Stretch: Hetiang danglamna hi i ke chu a zau zawnga ding a, chutah chuan khup pakhat ben a, chu lam hawia innghat a, ke dinglam chhungril lam chu hrual a ni.
• Side Lying Adductor Stretch: Hetiang danglamna hi i sir lama mu a, i ke hnuai lam dinglam hawia dah a, i ke chunglam chu a chungah chawi sang a, chutah chuan i ke hnuai lam pan a, i kekawr chhung lam chu tihzauh a ni.
• Pigeon Pose: He yoga pose hi variation dang a ni a, i ke pakhat chu hmalam pan la, khup thlengin i ben a, chutih rualin i ke dang chu i hnung lamah i tizau a, chutah chuan hmalam i hawi a, i

Biliindahimbu adoolodiilwuu yabuu diibadi A ke chu a muhil a, Abductor Stretch?

• Clamshells: Clamshells hian hip abductors a tichak a, chu chu Lying Leg Hang Abductor Stretch chhunga taksa peng hrang hrangte a ni a, chu chuan hip pumpui stability leh balance a tichak a ni.
• Side Lunges: Side Lunges hian thigh muscle chhung leh pawn lam a thawk a, Lying Leg Hang Abductor Stretch-a static stretch tihlawhtlingtu dynamic stretch a pe a, ke chakna leh flexibility tihchangtlunna kawngah a pui bawk.