Seated Hip Pawn lam Rotator leh Hip Extensor Stretch te hi a awm a

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

Aahlookoonu kato Seated Hip Pawn lam Rotator leh Hip Extensor Stretch te hi a awm a

Seated Hip External Rotator leh Hip Extensor Stretch hi exercise tha tak a ni a, hip leh lower back muscle te target a ni a, flexibility a ti tha a, muscle tension a ti tlem bawk. Mimal darkar rei tak thut emaw, thut reng emaw tan chuan a hlawk hle a, hip stiffness leh lower back pain tihziaawmna atan a pui thei a ni. He stretch hi an routine-a dah tel hian mimal tinte chuan an overall mobility an tichak thei a, posture tha zawk an tichak thei a, taksa lam thil chi hrang hranga an performance pawh a tichangtlung thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Seated Hip Pawn lam Rotator leh Hip Extensor Stretch te hi a awm a

• I khup dinglam chu ben la, i ke dinglam chu i ke veilam chungah cross la, i khup veilam bulah leiah flat takin dah rawh.
• I taksa chunglam chu zawi zawiin dinglamah twist la, i veilam elbow chu i khup dinglam ben tawh pawn lamah dah rawh.
• I elbow hmangin pressure nem tak pe la, i khup chu veilamah nawr la, i taksa chunglam dinglamah i hawi a, i hip leh buttock-ah stretch a awm tih i hria ang.
• Hetiang dinhmun hi second 30 vel vawng la, zawi zawiin thlah la, a sir lehlamah stretch kha ti leh rawh.

Diinguniti nge Youlooli Seated Hip Pawn lam Rotator leh Hip Extensor Stretch te hi a awm a

• Zawi zawiin Stretch: Stretch chhungah hmanhmawh loh tur. Eng chen nge i stretch theih tih lam ni lovin engtiang chiahin nge effective taka i tih theih tih a ni. Zawi zawiin stretch chhungah ease lut la, taksa ruh hliam lo turin. Gentle stretch hmangin tan la la, i flexibility a lo tha chho zel chuan stretch chu i thuk zawk thei ang.
• Consistent Breathing: Thâwk hi stretching routine eng pawha thil pawimawh tak a ni. Stretch atana i inbuatsaih laiin thawk la la, stretch chhunga i luh rualin thawk la bawk ang che. Hei hian i taksa ruhte a ti hahdam ang a, stretch hlawhtlinna a tipung bawk ang.
• Overstretching pumpelh rawh: Thil tihsual tlangpui chu hmasawnna rang tak neih tumna atana nawr nasat lutuk hi a ni. Overstretching hian taksa ruh (muscle) a thlen thei

Seated Hip Pawn lam Rotator leh Hip Extensor Stretch te hi a awm a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Seated Hip Pawn lam Rotator leh Hip Extensor Stretch te hi a awm a?

Ni e, a bul tan tan tan chuan Seated Hip External Rotator leh Hip Extensor Stretch exercise te hi an ti thei ang. A nihna takah chuan exercise thar tan chuan exercise tha tak a ni a, a chhan chu hip mobility leh flexibility tihchangtlun nan a pui thei a ni. Mahse, exercise thar dang ang bawkin, a tan tirh tan chuan hliam tuar lo turin zawi zawiin leh uluk takin bul tan tur a ni. I taksa thu ngaihthlak a pawimawh a, nawr nasat lutuk loh a pawimawh. Natna emaw, lungawi lohna emaw i neih chuan exercise kha titawp rawh. I exercise dik tak tih chian nan personal trainer emaw physical therapist emawin exercise i tih hmasak ber ṭumin a kaihruai che pawh a ṭangkai thei bawk.

Ahilwunildiimbu tayekoo kadu Seated Hip Pawn lam Rotator leh Hip Extensor Stretch te hi a awm a?

• Figure Four Stretch: Hetiang danglamna hi i hnungzang chunga mu a, ke ruh pakhat chu khup lehlamah i cross a, chutah chuan ke cross loh chu i rilru lam hawiin i hrual a, hip muscles te chu i tizau a ni.
• Seated Spinal Twist: Hei hi ke pakhat chu phar chhuakin, a dang chu ben chungin leiah i thu a, chutah chuan i taksa chu khup ben lam hawiin i twist a, hip rotators te chu i tizau a ni.
• Butterfly Stretch: Leiah thuin i ke kephah chu rawn hruai khawm la, i khup chu a sir lamah tla thla rawh. Hei hian inner thighs leh hips a tizau thin.
• Lizard Pose: He yoga pose hi ke pakhat hmalam pan a lunge-a luh a ni a, chutah chuan kut pahnih chu ke hmalam chhungah dahin hip extensors leh rotators te chu tihzauh a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Seated Hip Pawn lam Rotator leh Hip Extensor Stretch te hi a awm a?

• Butterfly Stretch hi exercise \angkai tak dang a ni a, Seated Hip External Rotator leh Hip Extensor Stretch te a tichak bawk. Inner thighs leh hips te a target a, taksa hnuai lam thlengin rounded stretch tha tak a pe a, hip mobility zawng zawng a ti tha a, hei hi hip muscles balance neih nan a pawimawh hle.
• Foam Roller Hip Flexor Stretch hian Seated Hip External Rotator leh Hip Extensor Stretch te pawh a tichak thei bawk. He exercise hian hip flexors-a tension a chhuah tir a, hei hian hip external rotator leh extensor stretch te effectiveness a ti tha thei a, hip flexors tight vangin heng muscle te hi overcompensated a nih loh nan a enkawl thei a ni.