A rilru a buai em em a

• Miikilindamuuma Luumbuukolu: Mtundu wa Kunthu
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Obliques

Aahlookoonu kato A rilru a buai em em a

Lying Crossover Stretch hi exercise hlawk tak a ni a, a bik takin hnungzang hnuai lam leh hips-ah te, flexibility leh mobility tihchangtlunna tura ruahman a ni. He stretch hi fitness level hrang hranga mimal tan a tha a, an performance tihsan tum infiammi te leh mimal lower back discomfort nei te tan pawh a tha hle. Lying Crossover Stretch hi i routine-ah i dah tel hian hliam i neih loh nan i pui thei a, posture i ti tha thei a, muscle tension tihziaawmna atan i pui thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu A rilru a buai em em a

• I khup dinglam chu ben la, i ke dinglam chu lei atangin zawi zawiin chawi la, i ke veilam chu leiah dinglam hawiin dah rawh.
• Zawi zawiin i khup dinglam chu i taksa sir zawng zawngah i veilam lam hawiin kalpui la, i khup hmanga lei khawih tum la, i ke dinglam chu leiah flat takin dah la.
• He stretch hi second 20-30 chhung vawng la, i hnungzang hnuai lam leh hip ah stretch a awm tih i hria ang.
• Starting position-ah kir leh la, i khup veilam chu i dinglam sir lamah cross over chungin chutiang bawk chuan ti leh rawh.

Diinguniti nge Youlooli A rilru a buai em em a

• Ke Hmun dik: I khup dinglam chu ben la, i veilam sir chungah cross rawh. Chutianga i tih lai hian i kekawrte chu leiah flat takin dah la. I ke chu i khup chauh ni lovin hip atanga kal a nih ngei ngei tur a ni a, chutiang chuan strain a awm loh nan.
• Controlled Breathing: Stretch chhung hian thawk thuk tak leh zawi zawiin thawk tur a ni tih hre reng ang che. Hei hian i taksa ruhte a ti hahdam ang a, exercise atanga hlawkna tam ber i hmu ang.
• Overstretching pumpelh: Thil tihsual tlanglawn tak pakhat chu stretch chu hla lutuka nawr hi a ni a, chu chuan strain emaw, hliam emaw a thlen thei a ni. Natna ni lovin, gentle pull i hriat theihna tur chauh stretch a pawimawh.
• Regularity: Stretching routine eng pawhah hian consistency hi a pawimawh ber a ni. Lying Crossover tih hi tum rawh

A rilru a buai em em a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, A rilru a buai em em a?

Ni e, a bul tanna tan chuan Lying Crossover Stretch exercise hi an ti thei ngei ang. He exercise hi a takah chuan a bul tan tan tan chuan duhthlanna tha tak a ni a, a chhan chu a awlsam a, hmanraw awm lovin tih theih a ni. Flexibility leh mobility tihchangtlunna kawngah a pui a, a bik takin hnungzang hnuai leh hip-ah a pui hle. Mahse, exercise thar dang ang bawkin, a tan tirh tan chuan zawi zawiin tan a, zawi zawiin a chakna tihpun a ngai a, chu chuan hliam an tuar loh nan. Exercise atanga hlawkna tam ber hmuh theih nan form dik tak neih a pawimawh bawk. Thil hrehawmna emaw, natna emaw i neih chuan exercise hi chawlhsan a, fitness professional emaw physical therapist emaw zawh a tha ber.

Ahilwunildiimbu tayekoo kadu A rilru a buai em em a?

• The Standing Crossover Stretch: Hei hi ding chungin, ke pakhat chu ke dang chungah cross a, kawr chhungah ben a, ke crossed ke ruh lam pan chuan tih a ni.
• The Supine Crossover Stretch: I hnungzang chunga mu chungin i ke pakhat chu a dang chungah i cross a, khup chu zawi zawiin i rilru lam hawiin i hrual ang a, i hip leh i hnungzang hnuai lam i han hrual ang.
• The Lunge Crossover Stretch: Lunge position-ah chuan ke hnunglam chu ke hmalam sir lamah cross over la, chutah chuan hmalam pan la, ke hnunglam hip leh thigh chu stretch rawh.
• The Tabletop Crossover Stretch: I kut leh khup chunga tabletop position-ah khup pakhat chu a hnung lamah cross la, kekawrte chungah thu leh la, pawn lam hip leh thigh chu hrual rawh.

Biliindahimbu adoolodiilwuu yabuu diibadi A rilru a buai em em a?

• Seated Spinal Twist hi complementary exercise dang a ni a, Lying Crossover Stretch angin spinal flexibility a tichak mai bakah glutes leh hip muscles te stretching a pui bawk.
• Butterfly Stretch hian Lying Crossover Stretch hi a tichak bawk a, hips hawn leh inner thigh muscles te stretching a ngaih pawimawh avangin lower body stretch routine balanced tak a pe a ni.