Iliocostalis tih hi a ni

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

Aahlookoonu kato Iliocostalis tih hi a ni

Iliocostalis exercise hi targeted workout a ni a, a bul berah chuan lower back muscles a tichak a, posture a ti tha a, core stability a ti sang bawk. Infiammi atanga office hnathawk thlengin taksa chakna tihpun duh leh hnungzang natna ven duh tan pawh a tha hle. Mimal tinte chuan he exercise hi tih hi an duh ang a, hei hian hnungzang natna tihziaawmna tur, taksa insiamremna tihchangtlunna tur leh nitin nunah functional movements te thlawp turin an ti duh ang.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Iliocostalis tih hi a ni

• I pum chungah mat-ah muin tan la la, i ke dinglam hawiin i kut chu i hmaah phar rawh.
• I kawr chu neutral position-ah dah la, i ruhro nen a inmil tur a ni.
• Zawi zawiin i kut leh ke chu lei atang chuan a rualin chawi sang la, a nuam thei ang bera sang rawh. I hnungzang ruh, Iliocostalis te pawhin hna an thawk tih i hre tur a ni.
• Second engemaw zat chu position chu chelh la, zawi zawiin i kut leh ke chu leiah dah leh rawh.
• Reps leh set duh zat atan exercise chu ti leh la, i...

Diinguniti nge Youlooli Iliocostalis tih hi a ni

• Warm Up: Exercise eng pawh i tan hmain i taksa, a bik takin i hnungzang ruhte hi tihlum hmasak a pawimawh. Hei hian hliam i neih loh nan a pui thei a, i taksa ruhte chu workout atan a buatsaih thei bawk. Hei atan hian light cardio emaw basic stretching exercise emaw i ti thei bawk.
• Form Dik: Exercise eng pawh i tih hian form dik tak vawn reng hi a pawimawh hle. Entirnan, deadlift-ah chuan i hnungzang dinglam hawi la, i hip leh khup-ah ben la, i chawi lai hian i taksa hnaih takin i rit chu dah la. Form dik lo hian hliam a thlen thei a, Iliocostalis hi a target tha lo ang.
• Weights dik tak hmang rawh: Weights a ni lutuk hmang

Iliocostalis tih hi a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Iliocostalis tih hi a ni?

Ni e, a bul tanna tan chuan Iliocostalis target-in exercise an ti thei a, chu chu hnungzang chhunga muscle group chhunga muscle pakhat, erector spinae tia hriat a ni. Mahse, light weight atanga tan a pawimawh a, hliam tuar lo turin form dik tak zir a pawimawh bawk. Exercise dik leh him taka tih a nih theih nan fitness professional emaw physical therapist emaw nena inrawnkhawm a tha fo thin. He muscle group hi target thei exercise thenkhat chu back extension, deadlifts, leh row chi hrang hrang te hi a ni. Exercise i tih hmain in lum reng tur a ni tih hre reng la, a hnuah pawh in lum hmasa phawt tur a ni.

Ahilwunildiimbu tayekoo kadu Iliocostalis tih hi a ni?

• Iliocostalis Thoracis hi a danglamna dang a ni a, thoracic region-ah a awm a, thoracic spine tihzauh leh laterally bending-ah a pui bawk.
• Iliocostalis Lumborum hi Iliocostalis atanga lower back-a awm a ni a, lumbar spine tihzauh leh laterally bending-na kawngah a pui a ni.
• Iliocostalis Intermedius hi a danglamna a awm lo hle a, mimal thenkhatah hmuh tur a awm tlangpui a, thoracic leh lumbar region hrang hrangah a inzar pharh a ni.
• Iliocostalis Dorsi tih hming hi sawi tam lo mah se, hnungzang lama Iliocostalis muscle-te thawhhona (collective function) a ni a, extension leh lateral flexion ang chi movement-ah a pui a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Iliocostalis tih hi a ni?

• Hyperextensions hi Iliocostalis tichaktu exercise dang a ni a, a chhan chu a bik takin lower back muscles te a target a, Iliocostalis chakna leh flexibility tihchangtlun nan a pui a ni.
• Seated row exercise hian a hlawkpui hle bawk a, a chhan chu middle leh upper back muscles chauh a target bakah lower back muscles te pawh a engage a, Iliocostalis pawh a huam tel a, chu chuan overall back strength leh stability a tipung a ni.