Rolling Back a ni

• Miikilindamuuma Luumbuukolu: Matsinda
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Rolling Back a ni

Rolling Back hi exercise chak tak a ni a, i core a tichak a, flexibility a tichak a, taksa coordination a tichak bawk. Fitness level hrang hranga mimal tan a tha hle a, core strength siam duh tan pawh a tha a, infiammi te pawhin an taksa chakna tihchangtlun tumte tan a tha hle. Mite chuan he exercise hi tih an duh mai thei a, a chhan chu taksa a tone mai bakah posture tihchangtlunna kawngah a pui a, hnungzang natna a tihziaawm bakah taksa pum pum balance a tichak bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Rolling Back a ni

• I abs chu inhale la, scoop la, chutah chuan i hnungzang chu curl la, mat chungah roll down rawh, vertebra by vertebra, i shoulder-in mat a khawih thlengin.
• Thâwk chhuah la, i lu leh i kekawrte chu mat aṭangin chawi la, i mut leh thut inkar chanve vel thlengin curl up rawh.
• Inhale la, he position hi rei vak lo vawn reng la, i spine-a curve chu vawng reng ang che.
• Thâwk chhuah la, mat chungah chuan roll leh rawh, vertebra pakhat khatin, i hnungzang chu mat-ah a flat leh hma loh chuan.

Diinguniti nge Youlooli Rolling Back a ni

• Form leh Technique dik: Rolling Back exercise-a tihsual tam ber chu form mumal neih loh hi a ni. I hnungzang chu round takin enfiah la, i hmui chu i rilru chhungah dah la, i khup chu i rilru lam hawiin dah rawh. I abs chu roll back nan hmang la, momentum emaw i kawr emaw i kekawrte emaw hmang lovin.
• I Movement Control: Thil tihsual tlanglawn tak chu rolling back chak lutuk emaw, hla lutuk emaw hi a ni. I chetna kha control tum la, i shoulder blades-in lei a khawih hma chauhvin roll back la, chutah chuan i abs hmangin roll back up rawh. Hei hian taksa ruh dik takte chu a engage thei a, hliam a awm loh nan a pui bawk.
• Soft Surface hmang rawh: I ruhro hliam lo turin he exercise hi yoga mat emaw carpeted floor emaw ang chi soft surface-ah ti rawh. Thil khauh takah tih loh tur.
• Ngaithla rawh I

Rolling Back a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Rolling Back a ni?

Ni e, a bul tanna tan chuan Rolling Back exercise hi an ti thei. Mahse, inhliam loh nan zawi zawia bul tan a, form dik tak neih a pawimawh. Trainer emaw mimal tawnhriat ngah tak emaw i tih dik theih nan a kalphung kaihruai che hi a \angkai hle bawk. Hrisel lohna emaw, natna emaw i neih chuan exercise kha titawp nghal rawh.

Ahilwunildiimbu tayekoo kadu Rolling Back a ni?

• Side-to-Side Roll hi variant dang a ni a, roll hi taksa sir khat atanga a sir dangah tih a ni a, hmalam atanga hnunglam thlenga tih a ni lo.
• Diagonal Roll-ah hian taksa pum puiah diagonally-a rolling a awm a, hei hian traditional Rolling Back-ah hian extra challenge a belhchhah a ni.
• One-Arm Roll hi variation hmasawn zawk a ni a, roll hi support atan arm pakhat chauh hmanga tih a ni.
• Elevated Roll hi variation a ni a, chu chu bench emaw step emaw ang chi hmun sang takah roll tih a ni a, exercise chakna a tisang a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Rolling Back a ni?

• ‘The Hundred’ hi Pilates exercise dang a ni a, Rolling Back a tichak bawk a, core stability leh control a tichak bawk a, chutih rualin endurance a challenge bawk a, hei hian Rolling Back exercise thatna a tipung thei a ni.
• ‘The Bridge’ exercise hi Rolling Back tan hian complement tha tak a ni a, a chhan chu spinal articulation a tichak a, lower back muscle te a tichak bawk a, hei hi Rolling Back exercise hi form leh control dik tak nena tih nan a pawimawh hle.