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

• Miikilindamuuma Luumbuukolu: Makhu.
• Atsenuumu: Inzira Hejuru

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

Lying Leg Tuck Hip Twist Stretch hi exercise chak tak a ni a, core, obliques, leh hip flexors te a target a, flexibility a tichak a, heng hmunte hi a tichak bawk. Infiammi, fitness ngainatute, taksa chakna leh inthlak danglamna zawng zawng tihchangtlun tum tan pawh duhthlan tur tha tak a ni. He exercise hi an tih danah an dah tel hian mimal tinte chuan an balance, coordination, leh nitin thiltih emaw, infiamna emaw-a hliam an neih theihna chu a tihziaawm thei a ni.

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

• I khup dinglam chu ben la, i rilru lam hawiin hrual la, i kut chu i kekawr bul vel ah khian in stretch pui rawh.
• I ke veilam chu dinglam leh leiah dah chungin, i ke dinglam chu i taksa sir zawng zawngah zawi zawiin veilam lam hawiin twist la, i khup dinglam chu leiah khawih tum ang che.
• Hetiang dinhmun hi rei vak lo vawn reng la, i hnungzang hnuai lam leh hip-a stretch awm chu hriat theih nan, chutah i ke dinglam chu a laiah kir leh la, dinglam hawiin chhuah leh rawh.
• I ke veilam hmangin chutiang bawk chuan ti leh la, i taksa dinglam lamah twist leh rawh.

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

• Controlled Movement: I ke pahnih chu lei atangin i taksa nen 90-degree angle an siam thlengin chawi sang rawh. Heta tang hian i hips chu dinglamah her kual la, i ke chu lei lam hawiin hniam tir rawh. I core chu engage la, movement chu control leh steady takin dah rawh. I ke chu leiah tla nghal mai loh tur, hei hian hnungzang hnuai lam natna a thlen thei a ni.
• Engage Your Core: He exercise atanga hlawkna tam ber i hmuh theihna tur kawng pawimawh ber chu i movement pumpuiah i core engage hi a ni. Hei hian i hnungzang hnuai lam a humhim mai bakah taksa ruh dik tak hnathawh a nih theih nan a pui bawk. Thil tihsual tlanglawn tak chu i ke chakna rinchhan lutuk hi a ni a, chu chuan a hruai thei a ni

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 Leg Tuck Hip Twist Stretch exercise hi an ti thei a, mahse intensity hniam zawk atanga tan a, zawi zawiin tihpun a ngai. Inhliam loh nan form dik tak neih a pawimawh hle. He exercise an tih lai hian harsatna emaw, hrehawmna emaw an neih chuan an chawlhsan nghal tur a ni a, fitness professional rawn tur a ni.

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

• The Supine Spinal Twist: Hei hi i hnungzang chunga muhil a, khup pakhat chu ben a, ke dang chungah chuan leiah i cross a, chutah chuan i kut chu a sir lamah i phar chhuak a, i lu chu khup ben tawh lam hawiin i herh a ni.
• The Pigeon Twist: He variation hi pigeon pose-ah i ke pakhat chu hma lamah ben a, pakhat chu hnung lamah a inzar pharh a, chutah chuan i torso chu ke ben lam hawiin i twist a ni.
• The Standing Hip Twist: He version-ah hian ding nghet takin i ding a, i khup pakhat chu hip level-ah i chawi a, i hip chu chhung lam hawiin i rotate a, chutah chuan i ke dang lamah i switch leh a ni.
• The Lunge Twist: Hei hi ke pakhat hmalam hawia lunge position-a luh atanga tih a ni a, ke pakhat chu hnunglam hawia inzar pharh a ni a, chutah chuan

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

• Russian Twists: Russian twists hian core pumpui leh a bik takin obliques te chu a thawk a, Lying Leg Tuck Hip Twist Stretch nen a inang a, chu chuan overall twisting motion leh balance a ti tha zawk a ni.
• Plank Hip Dips: He exercise hian Lying Leg Tuck Hip Twist Stretch a tichak a, core muscles te chauh a target bakah twisting motion a nei bawk a, hip flexors leh obliques te a tichak lehzual a, a tizau lehzual bawk.