Obturator (obturator) a ni

• Miikilindamuuma Luumbuukolu: Mtundu wa Kunthu
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Obturator (obturator) a ni

Obturator Internus exercise hi workout hlawk tak a ni a, a bul berah chuan hip leh pelvic muscle te a tichak a, stability leh flexibility a tichak a ni. Infiammi, zai thiam emaw, mimal hip emaw pelvic emaw hliam atanga dam leh tan chuan exercise tha tak a ni a, an mobility tihchangtlun a ngai a, nakin lawkah hliam an neih loh nan a tha hle. Mi pakhat chuan infiamna emaw nitin thiltih emawa an performance pum pui tihchangtlun nan, an taksa balance leh coordination tihpun nan leh an taksa alignment leh posture tihchangtlun nan he exercise hi tih a duh ang.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Obturator (obturator) a ni

• I pum ruhte kha khauh takin khauh la, i ruhro leh i pelvis chu a nghet thei ang bera siam la, i taksa chu lu atanga ke thlengin a inmil nghal vek tur a ni.
• Zawi zawiin i khup chunglam chu chunglam hawiin chawi sang la, i ke chu inzawm khawm la, obturator internus target tu exercise clamshell portion chu ti rawh.
• Hetiang dinhmun hi second engemaw zat vawng la, i hip leh buttock muscle-a contraction i hriat ngei ngei tur a ni.
• Zawi zawiin i khup chu a bul tanna hmunah dah leh la, a sir lehlamah i inthlak hmain exercise chu tih leh tur zat tur chu ti leh rawh.

Diinguniti nge Youlooli Obturator (obturator) a ni

• Controlled Movements: Movement tin hi zawi zawiin leh control taka tih a pawimawh hle. Exercise kalpui chak lutuk emaw, jerky movement hman emaw hian hliam a thlen thei. Movement tin quality lam aiin quantity lam ngaihtuah zawk rawh.
• Thil hmanrua dik hman: Exercise atan resistance band i hmang a nih chuan resistance dik tak a neih ngei ngei tur a ni. Band tight lutuk chuan muscle strain a thlen thei a, a loose lutuk erawh chuan muscle tha taka hnathawh theihna turin resistance a pe tawk lo thung.
• Thâwk dan: Exercise i tih lai hian i thawk kha vawng tlat suh. Thâwk ṭhat hian i thisen sang a vawng reng a, i taksa ruh (muscle)-ah oxygen a thlen bawk. Inhale rawh

Obturator (obturator) a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Obturator (obturator) a ni?

Ni e, a bul tanna tan chuan Obturator Internus exercise hi an ti thei a, mahse hliam tuar lo turin dik taka tih a pawimawh. He exercise hi physical therapy leh Pilates-ah te hman a ni fo thin. Professional trainer emaw physiotherapist emaw atanga tan a tha fo thin a, chu chuan himna tur form leh technique dik tak hmangin a kaihruai thei che a ni. Exercise dang ang bawkin zawi zawiin tan a pawimawh a, zawi zawiin i chakna leh i flexibility a lo that chhoh zel chuan intensity tihpun a pawimawh.

Biliindahimbu adoolodiilwuu yabuu diibadi Obturator (obturator) a ni?

• The Seated Hip Internal Rotation: He exercise hian obturator internus ang chi internal hip rotators te chu a bik takin a target a, a chhan chu i hip hi resistance laka in lam hawia rotate a ngai a, hei hian i hip rotation leh mobility a ti tha zawk a ni.
• The Side-Lying Hip Abduction: He exercise hian hip abductors te pawh a target a, obturator internus te pawh a target a, i ke chunglam chu a dinglam reng chungin i chawi sang a ngai a, hei hian heng muscle te hi a tichak a, i balance leh stability a tichak bawk.