Roll Recumbent Hip ka ntle Rotator le Hip Extensor otlolla

• Bosete bo: Ditlhakase
• Ditlhaloso: Tlhaloganya

Letsatsi la Roll Recumbent Hip ka ntle Rotator le Hip Extensor otlolla

Roll Recumbent Hip External Rotator le Hip Extensor Stretch ke boitšhidullo bjo bo holago bjo bo hlamilwego go godiša go sepela ga letheka le go fetofetoga, kudukudu go nepiša di-rotator tša ka ntle tša letheka le di-extensor. Ke mokgwa o loketšego bakeng sa baatlelete, barati ba go itšhidulla, goba mang le mang yo a itemogelago go gagamala goba go se iketle diropeng tša gagwe. Ka go tsenya go otlolla mo mokgweng wa bona wa go itšhidulla, batho ka o tee ka o tee ba ka kaonefatša tekanyo ya bona ya go šikinyega, ba fokotša kotsi ya go gobala le go godiša go šoma ga bona ka kakaretšo medirong e fapa-fapanego ya go itšhidulla.

Go seka: Phuto ka Phuto Roll Recumbent Hip ka ntle Rotator le Hip Extensor otlolla

• Koba mangwele a gago gomme o bee maoto a gago a bataletšego fase, a arogane ka bophara bja letheka.
• Emiša leoto la gago la le letona ka bonolo gomme o bee leqaqailaneng la gago la le letona lengoleng la gago la nngele, o bope sebopego sa sebopego sa bone ka maoto a gago.
• Swara serope sa gago sa le letshadi ka diatla ka bobedi gomme o se goge ka boleta go leba sehubeng sa gago, mola o dutše o boloka lengwele la gago la le letona le kgoromeleditšwe ka ntle. O swanetše go kwa go otlollwa lethekeng la gago la le letona le maragong.
• Swara boemo bjo metsotswana ye e ka bago ye 20-30, ke moka o lokolle ka go nanya gomme o fetoše mahlakore go otlolla letheka le lengwe. Pheta boitšhidullo bjo ka makga a 2-3 ka lehlakoreng le lengwe le le lengwe.

Dithuto tsa go seka Roll Recumbent Hip ka ntle Rotator le Hip Extensor otlolla

• Phethagatšo e Swanetšego: Tshela leqaqailaneng la gago la le letona godimo ga lengwele la gago la nngele. Ke moka, swara serope sa gago sa le letshadi gomme o se goge ka boleta go leba sehubeng sa gago. O swanetše go ikwa o otlollwa lethekeng la gago la le letona le glute. Kgonthiša gore o efoga go goga ka maatla kudu goba ka lebelo kudu ka ge se se ka gateletša mešifa ya gago.
• Mokgwa wa go Hema: Go bohlokwa go boloka go hema mo go sa fetogego le mo go laolwago nakong ka moka ya boitšhidullo. Hema ge o thoma go otlolla gomme o ntšhe moya ge o dutše o gogela serope sa gago kgauswi. Go swara moya wa gago goba go hema ka mo go sa tsepamago go ka baka kgatelelo mmeleng wa gago, gwa fokotša go šoma gabotse ga go otlolla.
• Tekatekano: Kgonthiša gore o dira go otlolla ka mahlakoreng ka bobedi go boloka tekatekano mmeleng wa gago. Ka morago ga go otlolla letheka la gago la go ja

Roll Recumbent Hip ka ntle Rotator le Hip Extensor otlolla Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Roll Recumbent Hip ka ntle Rotator le Hip Extensor otlolla?

Ee, bao ba thomago ba ka dira boitšhidullo bja Roll Recumbent Hip External Rotator le Hip Extensor Stretch. Le ge go le bjalo, go bohlokwa go thoma ka go nanya le go netefatša foromo ya maleba go efoga dikgobalo. E ka ba mo go holago go ba le motlwaetši wa motho ka noši goba ngaka ya tša mmele yeo e go hlahlago go itšhidulla mathomong. Tsela e bonolo ya go dira boitšhidullo bjo ke ye: 1. Robala ka mokokotlo gomme o koba mangwele ka bobedi o bataletšego maoto fase. 2. Bea toulo ye nnyane ye e kgokološitšwego goba rolara ya mafofa ka fase ga ditheka tša gago. 3. Tshela leqaqailaneng la gago la go ja godimo ga lengwele la gago la nngele. 4. Tobetsa lengwele la gago la le letona ka bonolo kgole le wena go fihlela go kwagala go otlollwa lethekeng la gago la le letona. 5. Swara metsotswana e 30, ebe o fetola mahlakoreng. Gopola gore go feto-fetoga le maemo ga motho yo mongwe le yo mongwe le maemo a matla a a fapana. Ge e ba o ekwa bohloko le ge e le bofe goba go se iketle, emiša go itšhidulla gatee-tee gomme o boledišane le setsebi sa tša maphelo.

Ke eng tse di tsweletseng tsa Roll Recumbent Hip ka ntle Rotator le Hip Extensor otlolla?

• The Standing Hip External Rotator le Hip Extensor Stretch, moo o emego thwii, tshela leqaqailaneng le tee godimo ga lengwele le le fapanego, gomme o khukhune ka go nanya mola o boloka mokokotlo wa gago o otlologile.
• The Lying Down Hip External Rotator le Hip Extensor Stretch, moo o robalago fase ka mokokotlo, o tshela leqaqailaneng le tee godimo ga lengwele le le fapanego, gomme o goge leoto leo le sa tshelago go leba sehubeng sa gago.
• Yoga Pigeon Pose, moo o thomago ka boemo bja lepolanka, tliša lengwele le tee pele o le bea ka morago ga letsogo la gago ka leoto le lengwe le otlolotšwe ka morago, gomme o sekame pele go otlolla.
• The Supine Figure-4 Stretch, moo o robetšego ka mokokotlo, tshela leqaqailaneng le tee godimo ga lengwele le le fapanego gomme o goge leoto leo le sa tshelago go leba sehubeng sa gago o šomiša diatla tša gago goba lepanta

Ke eng ditintlha tse di lekanang le tse Roll Recumbent Hip ka ntle Rotator le Hip Extensor otlolla?

• Borogo bja Glute: Boitšhidullo bjo bo tlaleletša go otlolla ga Roll Recumbent Hip External Rotator le Hip Extensor ka ge kudukudu bo nepiša di-hip extensor, kudukudu gluteus maximus. Ka go matlafatša mešifa ye, e ka godiša go šoma gabotse ga go otlolla le go kaonefatša ka mo go oketšegilego go šoma ga letheka le go tsepama.
• The Pigeon Pose: Pose ye ya yoga ke go otlolla ga letheka mo go tseneletšego mo go lebišitšego go di- rotator tša ka ntle le di-extensor tša letheka, go swana le go otlolla ga Roll Recumbent. E tlaleletša go otlolla ka go fa maemo a tseneletšego a go otlolla, ao a ka thušago go oketša go fetofetoga le maemo le go fapana ga tšhišinyego ka diropeng.