Hip Pawn lam Rotator Stretch a ni

• Miikilindamuuma Luumbuukolu: Makhu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Hip Pawn lam Rotator Stretch a ni

Hip External Rotator Stretch hi exercise \angkai tak a ni a, a bul berah chuan hip rotation-a mawhphurtu muscle-te a target a, flexibility a tichak a, muscle tightness a ti tlem a, hliam a veng thei bawk. A bik takin infiammi, zai thiam emaw, mimal emaw, hip movement nasa tak ngai thil ti thin te tan pawh a hlawkpui hle a, chubakah darkar rei tak ṭhut thinte tan pawh a hlawkpui hle a, chu chuan hip muscles a tight thei a ni. He stretch hi i routine-a telh hian mobility a tichak thei a, taksa tihchakna hrang hrangah performance a ti tha thei a, hip hriselna zawng zawngah a pui thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Hip Pawn lam Rotator Stretch a ni

• I khup dinglam chu ben la, i ke dinglam chu i ke veilam chungah cross la, leiah chuan flat takin dah rawh.
• I kut dinglam chu i hnung lamah leiah dah la, i kut veilam hmangin i khup dinglam chu kuah rawh.
• I taksa chunglam chu zawi zawiin dinglam hawiin twist la, i ke dinglam chu en rawh. I hip dinglam leh i hnute chu a stretch tih i hre tur a ni.
• Second 20-30 chhung stretch chu chelh la, zawi zawiin starting position-ah kir leh la, ke dang hmangin ti leh rawh.

Diinguniti nge Youlooli Hip Pawn lam Rotator Stretch a ni

• Proper Technique: I taksa chu dinglamah hawi la, i kut veilam chu i khup dinglam ah khuh la, support atan hmang rawh. Hei hian stretch thuk zawkah a pui ang. I ruhro chu a dinglam reng tur a ni tih hre reng la, i hnungzang chu round lo turin hre reng la, hei hi tihsual tlanglawn tak a ni a, hliam a thlen thei bawk.
• Thâwk lak: Thâwk thûk takin thawk la, second 30 vel chu stretch chu vawn tlat rawh. Mi tam tak chuan stretching laiin an thawk an vawng tlat thin a, mahse i taksa ruhte hnena oxygen a thlen theih nan thawk dan pangngaia thawh a pawimawh a, chu chuan an rilru a hahdam a, an stretch tha zawk thei a ni.
• Zawi zawiin Intensity: Stretch chu force suh. Zawi zawiin i thawk chhuah apiangin stretch chu tipung zau rawh. A common

Hip Pawn lam Rotator Stretch a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Hip Pawn lam Rotator Stretch a ni?

Ni e, a bul tan tan tan chuan Hip External Rotator Stretch exercise hi an ti thei ngei ang. Hip area-a flexibility leh mobility tihpun nan exercise awlsam leh tangkai tak a ni. Mahse, exercise thar dang ang bawkin, a tan tirh tan chuan zawi zawiin tan a ngai a, zawi zawiin a chakna tihpun a ngai a, chu chuan hliam an tuar loh nan. Form leh technique dik tak neih theih nan a tir lamah fitness trainer emaw physical therapist emaw in exercise neihpui che hi a hlawkthlak thei bawk.

Ahilwunildiimbu tayekoo kadu Hip Pawn lam Rotator Stretch a ni?

• Pigeon Pose Stretch: He yoga pose hi hip external rotator stretch atanga siam danglamna a ni a, chutah chuan plank position atanga i tan a, chutah chuan khup pakhat chu hmalam pan la, i kutphah hnung lamah a tam emaw a tlem emaw dah la, i ke dang chu i hnung lamah i tizau a, i hip chu a inhawng reng ang leh i ke hnuai lam chu diagonal line-ah a awm bawk.
• Figure Palina Stretch: Hetiang danglamna hi i hnungzang chunga muin, ke ruh pakhat chu khup lehlamah i cross a, chutah chuan i ke cross loh chu zawi zawiin i rilru lam hawiin i hrual a, i ke crossed outer hip muscles te chu i hrual a ni.
• Standing Hip External Rotator Stretch: Hei hi ding nghet taka ding a, ke ruh pakhat chu khup lehlamah cross a, chutah chuan chair-a thu ang maia hip-a kun a, vawn reng a ni

Biliindahimbu adoolodiilwuu yabuu diibadi Hip Pawn lam Rotator Stretch a ni?

• Seated Piriformis Stretch hi complementary exercise dang a ni a, piriformis muscle, buttock chhung thuk taka awm muscle te tak te a target a, hei hian hip external rotation leh overall hip mobility a tichak thei a, a stretch tha a nih chuan.
• A tawp berah chuan Glute Bridge exercise hian Hip External Rotator Stretch hi a tichak thei bawk a, gluteus maximus a tichak a, hei hian hip extension leh external rotation a pui a, hip stability leh mobility zawng zawng a ti tha hle.