A rilru a buai em em a, a rilru a hah em em bawk a

• Miikilindamuuma Luumbuukolu: Mtundu wa Kunthu
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Erector Spinae
• Lukkeendamuuma ummelifundikolu: Gluteus Maximus, Hamstrings

Aahlookoonu kato A rilru a buai em em a, a rilru a hah em em bawk a

Lying Floor Hyperextension hi exercise tha tak a ni a, a hnungzang hnuai lam, glutes leh hamstrings te a target a, core strength tihsan leh posture tihchangtlunna kawngah a pui a ni. Fitness tan tirh atanga advanced fitness ngainatute tan a tha a, mimal fitness level nena inmil turin awlsam taka siam danglam theih a nih avangin. Mimal tinte chuan he exercise hi an routine-ah telh an duh mai thei a, chu chu lower back natna tihziaawmna atan, taksa alignment tihchangtlun nan emaw, an sports performance zawng zawng tihchangtlun nan emaw a ni.

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

• I kawr chu neutral position-ah dah la, lei lam hawiin hnuai lam hawiin dah la, exercise i tih laiin i strain loh nan enfiah rawh.
• I core engage la, zawi zawiin i kut, i rilru leh i ke te chu a nuam thei ang bera lei atangin chawi sang la, lift peak-ah i glutes leh back muscles te chu squeeze ngei ngei tur a ni.
• He raised position hi second engemaw zat vawng la, i hnungzang hnuai lam leh glutes-a tension awm chu a tipung thei ang.
• Zawi zawiin i taksa chu a bul tanna hmunah dah leh la, exercise chu a rawt angin vawi tam emaw, hahna a lo chhuah hma emaw chuan ti leh rawh.

Diinguniti nge Youlooli A rilru a buai em em a, a rilru a hah em em bawk a

• Controlled Movement: Lying Floor Hyperextension i tih hian i taksa chunglam chu i kawr emaw, i kut emaw hmang lovin i hnungzang hnuai lam ruh hmangin chawi sang tur a ni. I che vel chu slow leh control takin dah la. I taksa chawi sang turin jerking emaw momentum hmang lo la, hei hian back strain emaw hliam dang emaw a thlen thei a ni.
• Thâwk lak dan: He exercise atan hian thawk dan dik hi a pawimawh hle. I taksa chu leiah i tihhniam rualin thawk la, i taksa chunglam i han chawi chhoh rualin thawk la bawk ang che. Hei hian exercise chhung zawngin control leh stability vawng reng turin a pui ang che.
• Overextending pumpelh rawh: Thil tihsual tlangpui chu taksa chunglam sang lutuka chawi sang lutuka hnungzang tihzauh lutuk hi a ni. Hei hian a dah thei

A rilru a buai em em a, a rilru a hah em em bawk a Ngayogolo Ndooyikolu Ndooyikolu

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

Ni e, a bul tanna tan chuan Lying Floor Hyperextension exercise hi an ti thei ang. Lower intensity exercise a ni a, a bul berah chuan lower back muscles te a target a, mahse glutes leh hamstrings te pawh a thawk bawk. Exercise thar dang ang bawkin, rit lo emaw, rit lo emaw atanga tan a pawimawh a, form leh technique lam ngaihtuah a pawimawh. Hrisel lohna emaw, natna emaw a awm chuan exercise hi chawlhsan nghal tur a ni. Exercise dik taka tih a nih leh nih loh enfiah nan fitness professional emaw physical therapist emaw nena inrawnkhawm hi a tha fo thin.

Ahilwunildiimbu tayekoo kadu A rilru a buai em em a, a rilru a hah em em bawk a?

• Roman Chair Hyperextension: He variation-ah hian gym hmanrua bik Roman chair an tih chu i hmang a, chu chuan i ke chu hnuai lamah i dah thei a, hyperextension movement chauh i ngaihtuah thei a ni.
• Incline Bench Hyperextension: He variation hian incline bench hmangin i taksa a thlawp a, chu chuan hyperextension chu angle danglam takah a ti thei a ni.
• Banded Hyperextension: He variation hian movement-ah resistance band a belhchhah a, harsatna a tipung a, i taksa ruhte chu kawng dangin a target bawk.
• Weighted Hyperextension: He variation ah hian weight plate emaw dumbbell emaw i vawn laiin movement i tih laiin resistance tihpun leh i taksa ruh te challenge belh zel tur a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi A rilru a buai em em a, a rilru a hah em em bawk a?

• Plank hian Lying Floor Hyperextensions a tichak bawk a, core pumpui tichak turin a pui a, chutah chuan lower back muscles te pawh a tel a, chu chuan balance leh stability a ti tha zawk a ni.
• Bird Dog exercise hian Lying Floor Hyperextensions a tichak a, a hnungzang hnuai lam chauh ni lovin glutes leh hamstrings te pawh a target a, alignment leh coordination tha zawk a siam a ni.