A rilru a buai em em a. Glute Stretch

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

Aahlookoonu kato A rilru a buai em em a. Glute Stretch

Lying Glute Stretch hi exercise tha tak a ni a, a bul berah chuan glutes, hips leh lower back te a target a, flexibility a ti tha a, muscle tightness a ti tlem bawk. Fitness level hrang hranga mi tan chuan workout tha tak a ni a, a bik takin hun rei tak thut emaw, lower back discomfort nei emaw tan chuan workout tha tak a ni. He stretch hi i routine-a telh hian i overall mobility a tichak thei a, muscle tension a tiziaawm thei a, hrisel zawk, balanced zawka posture i neih theih nan a pui thei bawk.

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

• I khup dinglam chu ben la, i ke dinglam chu i khup veilam chungah dah la, i ke hmangin figure pali siam rawh.
• I kut pahnih hmangin i ke veilam chu zawi zawiin man la, i rilru lam hawiin hrual la, i dinglam glute-ah a inzawm tih i hria ang.
• He stretch hi second 20-30 vel vawng la, thawk la, i taksa ruhte chu a hahdam theih nan.
• Release la, side switch la, i ke veilam chu i khup dinglam chungah dahin stretch chu ti leh rawh.

Diinguniti nge Youlooli A rilru a buai em em a. Glute Stretch

• Form dik: Khup pakhat ben la, ke ben lai ke ruh chu ke dinglam khup chungah dah rawh. Hei hian i ke nen triangle ang maiin a siam a. Triangle kal tlangin i ke dinglam hnunglam chu chelh la, i rilru lam pan chuan zawi zawiin hrual rawh. I ke ben glute-ah hian stretch i nei tur a ni. I ruhro (spine) a tihbuai loh nan stretch chhung zawng hian i hnungzang chu leiah flat taka dah a pawimawh.
• Overstretching pumpelh rawh: I ke dinglam chu i rilru lam hawia khauh lutuk a, stretch thuk zawka i hrual hi thil tihsual tlanglawn tak a ni. Hei hian taksa ruh (muscle strain) emaw, hliam emaw a thlen thei a ni. Hun rei zawk gentle stretch vawn a tha zawk a, intense stretch-a a

A rilru a buai em em a. Glute Stretch Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, A rilru a buai em em a. Glute Stretch?

Ni e, a bul tanna tan chuan Lying Glute Stretch exercise hi an ti thei ngei ang. Stretch awlsam leh tangkai tak a ni a, glutes target a ni a, flexibility tihchangtlun nan leh lower back pain tihziaawmna atan a pui thei bawk. Hei hi i tih dan tur chu a ni: 1. Mat emaw hmun nuam takah i hnungzang chungah mu rawh. 2. Khup pahnih ben la, i ke chu leiah flat takin dah rawh. 3. Khup lehlamah kekawr pakhat chu cross rawh. 4. I ke cross loh chu zawi zawiin i rilru lam hawiin hrual la, i ke crossed-a i glute leh hip-ah stretch i hriat thlengin. 5. Second 20-30 vel vawn la, a sir lehlamah switch leh repeat leh rawh. I taksa ngaihthlak a pawimawh a, i nuam tawk ang chauha insiam a pawimawh tih hre reng ang che. Natna i neih chuan stretch kha titawp rawh. Exercise thar dang ang bawkin, i personal fitness level leh hriselna dinhmun nena inmil tura exercise te hi health emaw fitness professional te nen inrawnkhawm a tha hle.

Ahilwunildiimbu tayekoo kadu A rilru a buai em em a. Glute Stretch?

• Pigeon Pose: He yoga pose hian i ke pakhat chu i hmaah i ben a, i ke dang chu hnung lamah i phar a, chutah chuan hmalam pan la, i stretch chu a thuk zawk a ni.
• Crossed Ankle Glute Stretch: Hei hian i hnungzang chunga mu a, ke ruh pakhat chu khup lehlamah cross a, ke cross loh chu zawi zawiin i rilru lam hawiin i hrual a ni.
• Standing Glute Stretch: Hetiang danglamna hi ding chhuakin, ke ruh pakhat chu khup lehlamah cross a, chutah chuan khup ben tawh chu zawi zawiin hnuai lam pan a ni.
• Supine Figure Four Stretch: Hei hi i hnungzang chunga mu a, ke ruh pakhat chu khup lehlamah i cross a, chutah chuan ke cross loh chu i rilru lam hawiin i hrual a, ke crossed chu flexed takin i dah a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi A rilru a buai em em a. Glute Stretch?

• Seated Spinal Twist: He exercise hian Lying Glute Stretch a tichak a, glutes te a tizau mai bakah a hnungzang leh hips te pawh a tizau a, hei hian glute muscle te nen a inzawm tlat a, an hnathawh leh an flexibility a nghawng thei a ni.
• Foam Rolling: Exercise pangngai ni lo mah se, foam rolling hi Lying Glute Stretch tihchak nan glutes te chu deep tissue massage pein, chu chuan muscle tension a tiziaawm thei a, range of motion a tisang thei a, stretch chu a tichak zawk a ni.