Erector Spinae a ni

• Miikilindamuuma Luumbuukolu: Kuku Makana'étaitu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Erector Spinae a ni

Erector Spinae exercise hi chakna tipungtu workout a ni a, i ruhro (spine) bula taksa peng hrang hrangte chu a target a, posture a ti tha a, hnungzang natna a tiziaawm a, hnungzang chakna zawng zawng a tichak bawk. Mi mal, darkar rei tak ṭhut emaw, hnungzang tibuaitu thil titu emaw tân a hlâwkpui bîk hle. Mite chuan he exercise hi tih hi an duh ang, chu chu hnungzang hliam ven nan, core stability tihchangtlun nan, leh ruh hrisel, inrem tha tak siam nan an hmang duh ang.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Erector Spinae a ni

• I taksa chu dinglam hawiin dah la, i kut chu i rilru chungah cross la emaw, i kut chu i lu hnung lamah dah la.
• Zawi zawiin i kawr chhungah i theih ang tawkin hmalam pan la, i hnungzang chu flat takin dah la, hei hian i erector spinae muscles a tizau ang.
• Zawi zawiin i taksa chu a bul tanna hmunah khan chawi leh la, i hnungzang chu i taksa hnuai lam nen a inmil tih enfiah rawh.
• Form leh control dik tak vawng reng chungin repetition duh zat atan he exercise hi ti leh rawh.

Diinguniti nge Youlooli Erector Spinae a ni

• Controlled Movements: Jerky emaw rapid movement emaw tih loh tur. A tum ber chu i taksa chu a sang thei ang bera chawi chhuah a ni lo va, i taksa chu i hnungzang hnuai lam nena a inmil thlenga chawi sang a ni. Sana sang lutuk emaw, rang lutuk emaw chuan i hnungzang ruh a ti na thei. Chu ai chuan i taksa chunglam chu zawi zawiin, control theih takin chawi sang la, a chung lamah rei vak lo chawl la, chutah chuan hnuai lam pan leh rawh.
• Engage Your Core: Exercise chhung zawng hian i core engage hi a pawimawh hle. Hei hian i taksa a ti nghet a, i hnungzang hnuai lam a humhim a, exercise thatna a tipung bawk. Thil tihsual tlangpui chu core relax hi a ni a, chu chuan a ti thei

Erector Spinae a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Erector Spinae a ni?

Ni e, a bul tan tan tan chuan Erector Spinae exercise hi an ti thei. Mahse, hliam awm thei tur awm lo turin exercise awlsam tak, chakna hniam tak hmanga tan tur a ni. Tin, taksa ruhte tha taka hnathawh theihna tur leh strain emaw inhliam emaw venna tur form leh technique dik tak zir a pawimawh bawk. Erector spinae target-a beginner-friendly exercise thenkhat chu: 1. Bird Dog: He exercise hian i hnungzang hnuai lam leh pum ruh a tichak a. Ke pali atanga tan la, i kut pakhat chu i hmaah phar chhuak la, i hnung lamah i ke lehlamah han phar rawh. Kut leh ke dang hmangin ti leh rawh. 2. Back Extension: Hei hi gym machine-ah emaw, stability ball-ah emaw tih theih a ni. I hmai hnuai lam hawiin mu la, i taksa chunglam chu zawi zawiin lei atangin chawi sang la, i kawr chu neutral position-ah dah rawh. 3. Bridge: I hnungzang chungah mu la, i khup ben la, i ke chu leiah flat takin mu rawh. I khup, i hip leh i kekawrte chu line dinglam a siam thlengin i hips chu lei atang chuan chawi sang rawh. 4. Superman: Hmai hnuai lam hawiin leiah mu rawh

Ahilwunildiimbu tayekoo kadu Erector Spinae a ni?

• Longissimus hi Erector Spinae danglamna dang a ni a, hmun thum a nei bawk a, chungte chu Longissimus thoracis, Longissimus cervicis leh Longissimus capitis te an ni.
• Erector Spinae-a component te ber leh medial ber Spinalis hi Spinalis thoracis, Spinalis cervicis leh Spinalis capitis-ah te then a ni.
• Intertransversarii laterales lumborum hi Erector Spinae chhungah hian a tlangpuiin dah ni lo mah se, lateral flexion leh spine extension-a an chanvo avang hian an tel ve fo thin.
• Multifidus, taksa ruh thuk tak, a span

Biliindahimbu adoolodiilwuu yabuu diibadi Erector Spinae a ni?

• Bird Dog exercise hian Erector Spinae a tichak a, a hnungzang hnuai lam leh a bulpui (core muscles) te a target a, stability a tichak a, spine chak zawk, balanced zawk a siam bawk.
• Superman exercise hian Erector Spinae a tichak bawk a, a bik takin ruhro tlan chakna te a target a, an chakna leh an tuar theihna a tichak a, hei hian hnungzang natna a veng thei a, posture tha zawk a siam thei bawk.