Flexion Leh Extension Hip Stretch te a awm bawk

• Miikilindamuuma Luumbuukolu: Mtundu wa Kunthu
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Gluteus Maximus, Hamstrings, Iliopsoas, Quadriceps

Aahlookoonu kato Flexion Leh Extension Hip Stretch te a awm bawk

Flexion and Extension Hip Stretch hi exercise hlawk tak a ni a, hip flexor leh extensor te target a ni a, flexibility a tichak a, heng hmun tight fo thinah te hian tension a ti tlem bawk. Mimal thutthleng nun hmang, infiammi emaw, hip-a hliam dam lehte tan pawh a tha hle. He stretch hi i routine-a telh hian nasa takin mobility a ti tha thei a, posture tha zawk a support thei a, lower back pain a tiziaawm thei bawk a, nitin hnathawh a nuam zawk a, taksa performance pumpui a ti tha thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Flexion Leh Extension Hip Stretch te a awm bawk

• I khup dinglam chu i rilru lam hawiin chawi sang la, i kut pahnih hmangin man la, i taksa hnaih zawkah hruai la, i hip chu tizau rawh. I hnungzang chu dinglam hawia dah la, hmalam pan loh tur.
• Hetiang dinhmun hi second 20-30 vel vawng la, thawk la, i hip chhunga stretch awm chu hre rawh.
• Zawi zawiin i khup dinglam chu thlah la, i bul tanna hmunah kir leh rawh.
• I khup veilam hmangin chutiang bawk chuan ti leh la, a sir lehlamah stretch chu inang tlang taka i tih ngei ngei tur a ni.

Diinguniti nge Youlooli Flexion Leh Extension Hip Stretch te a awm bawk

• Posture tha vawng reng rawh: Flexion leh extension hip stretch lai hian i hnungzang chu a dinglam reng tur leh i core chu a engaged reng tur a ni. Thil tihsual tlanglawn tak chu hnungzang round emaw, pum chu tihhniam emaw a ni a, chu chuan stretch thatna a tihziaawm mai bakah i ruhroah stress mumal lo tak a siam bawk.
• I Movement Control: Stretch laiin bounce emaw jerky movement emaw tih loh tur. Chu ai chuan, slow, controlled movement tih tum zawk ang che. Hei hian hliam tuar lo turin a pui ang a, stretch chu taksa ruh dik takah a hnawih a nih theih nan a pui bawk ang.
• Rush suh: Stretch tin hi second 15-30 tal chelh la, movement te chu tlan chak suh. Hei hian i taksa ruhte chu a hahdam theih nan leh a sei theih nan hun a pe a ni. Thil tihsual tlanglawn tak chu stretch kal tlanga hmanhmawh hi a ni a, chu chuan an thatna a tikhawtlai thei a, hliam a thlen thei bawk.

Flexion Leh Extension Hip Stretch te a awm bawk Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Flexion Leh Extension Hip Stretch te a awm bawk?

Ni e, a bul tanna tan chuan Flexion leh Extension Hip Stretch exercise hi an ti thei ang. Hip joint-a flexibility leh mobility tihchangtlunna kawng awlsam leh tangkai tak a ni. Mahse, exercise dang ang bawkin hliam tuar lo turin zawi zawiin tan a, zawi zawiin a chakna tihpun a pawimawh. Exercise dik taka tih a nih theih nan professional trainer emaw physiotherapist emaw hnen atanga thurawn lak a tha bawk.

Ahilwunildiimbu tayekoo kadu Flexion Leh Extension Hip Stretch te a awm bawk?

• Pigeon Pose: He yoga pose hi hip flexor leh extensor stretch tha tak a ni a, i ke pakhat chu i hmaah angle dik takah i bent a, i ke dang chu i hnung lamah i tizau bawk.
• Butterfly Stretch: Hei hi leiah ṭhuin, i ke kephah chu inzawm khawm la, i khup chu zawi zawiin lei lam hawiin i nawr a, chu chuan i hip chu a tizau a ni.
• Lunge Stretch: Hetiang danglamna hi ke pakhat hmalam pan a, lunge position-a kal a, i khup chu i ke ruh chunglam atanga dah a, i hips hmalam pan a, stretch tur a ni.
• Supine Hip Stretch: Hei hi i hnungzang chunga muhil a, i khup ben a, i kephah pakhat chu khup lehlamah i cross a, chutah chuan i ke cross loh chu zawi zawiin i lam hawiin i hip chu i hrual a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Flexion Leh Extension Hip Stretch te a awm bawk?

• Yoga position lar tak Pigeon Pose hian Flexion leh Extension Hip Stretch a tichak a, hip flexor leh rotator te tan deep stretch a pe a, flexibility a ti tha a, heng hmunah te hian tension a ti reh bawk.
• Squats hi exercise tha dang a ni a, Flexion leh Extension Hip Stretch a tichak a; taksa hnuai lam, a bik takin quadriceps, hamstrings leh glutes te an tichak a, hip joint te an thlawp a, hip mobility zawng zawng a tichak bawk.