34 images in laguu ogolaado in aad si aad u aragto, waxa muruqyada aad iskala

Waa arrin aad u muhiim ah si ay u qabtaan taagay. Laakiin ka sii muhiimsan - qaban xaq.

geel bandhig

Muujiyo: abdominis ka qabo iyo midda uugu dibadda. stretch Tani waa ku haboon, waayo, dadka hore u leedahay dabacsanaan wanaagsan. Haddii aad qabto dhibaatooyin qoorta, waxaa wanaagsan in aan madaxiisa in ay hoos u soo celin ee geedi socodka.

Wide soo faafidda

adductors muujiyey. Tani waa jimicsi fiican kuu ogolaanaya in aad si aad u furato miskaha iyo kala adductors oo dhaawacyo qaba. Waxaa lagu talinayaa in la bilaabo layliga aad dib si toos ah iyo jilbaha wada xodan yihiin, si tartiib ah iyaga toosinta sida ee image ah.

rihii bandhig

adductors muujiyey. Tani waa stretch dheer murqaha miskaha, laakiin waxa ay ka dhigi kartaa cadaadiska on jilbahaaga, sidaas waxaa lagu talinayaa in u oofiyo on dusha jilicsan. Ka bilow suxullada iyo jilbaha dhulka iyo si tartiib tartiib ah ballaariyo jilbaha iyo ilaa dhankeeda.

weerar dadban ku Wide at

Soor ee lugahaaga ballaaran oo ay u sii toos ah. Wuxuu bilaabaa inuu weecin midig, laabaya jilibka midig iyo bidix jiidaya dhinaca ka soo horjeeda.

balanbaalis iskala

Qaado meel fadhiya, yareeyo cagahaaga hortooday wada iyo diyaarin on your lafaha fadhiya. Cadaadiska jilbahaaga oo gacmihiisa. The u dhaw cagahaaga yihiin jidhka, si fiican u kala ah.

Extensor dhudhun iskala

Iftiimiyay muruqyada extensor of dhudhun ah. garabka iyo dib u dumin, ka dibna u noqon inuu booska si mug leh kuwaas oo waxaa fiicnaan lahayd in la fidin muruqyada. Marka aad ka heli jagada this, Gacantaada kale isticmaalaan si ay cajiin muruqyada ugu horeysay.

flexion lateral of qoorta

Iftiimiyay muruqa sternocleidomastoid. qoorta iyo dhegta madaxa si tartiib ah hoos u niyad keliya jiid, in la hubiyo aadan awoodin dhabarta afka ilmo-galeenka. Waxaad xoojin kartaa taagay, fadhiya kursi oo haysta gacmihiisa.

wareeg ee qoorta

Iftiimiyay muruqa sternocleidomastoid. Si tartiib ah u jeedsan qoorta, ilaalinta garka ka soo kiciyey. Haddii aad rabto in ka badan oo kala ah, waxaad ka dhigi kartaa cadaadiska on isbeddelkaas ayaa kooxda ka soo horjeeda.

Extended qoorta iskala

Iftiimiyay muruqa sternocleidomastoid. gacmahaaga saar on miskahaaga, aad dib si toos ah, ka dibna ay dib ugu zaprokinte. Isla mar ahaantaana, hubi in aadan ku dhaawacdo dhabarta afka ilmo-galeenka.

flexion lateral of qoorta isticmaalaya gacan

Iftiimiyay sternoclavicular-mastoid iyo muruqa trapezoid sare. qoorta iyo madaxa dhegta hoose in uu soo jiid, in la hubiyo in aan la dhaawici dhabarta afka ilmo-galeenka. Isla mar ahaantaana la abuuro gacanta cadaadis dheeraad ah.

Iskala ku poluprisede muruqyada sinta

psoas go'doon iyo misigta. Qaado meel ka tuugaya, si tartiib ah u soo jiid ka mid hip weerarka, oo aad bilaabi doonaa si ay u dareemaan stretch ah in hore ee bowdada.

Iskala muruqyada extensor of dhudhun ah

Iftiimiyay muruqyada extensor of dhudhun ah. Tani waxay iskala horay loo kor lagu sharaxay. Sidii hore, siin booska garabka midig, ka dibna ay bilaabaan inay cadaadiska hal gacan kale.

Lateral iskala hubka

deltoids lateral go'doon. Kor hal gacan si ay qaybaha kale ee jirka oo ay bilaabaan in ay wax miiran iyada gacanta kale si ay u dareemaan garabka muruqyada waxaa fidiyey.

Flexion qoorta meel taagan oo gacmihiisa

trapezoidal calaamadeysan. cagaha wada hay istaagga, dhabarkaaga toosi. Si tartiib ah iska dhigeen miskaha dib, waxay xoodaan dhabarka, adiga oo riixaya uu garka in uu xabadka.

Iskala la jar spinal

dorsi latissimus go'doon. Si adag u qabsoomayn bar ah, ka dibna si tartiib ah kor u cagihiinna ka dhabaandhaba dabaqa. Waa in aad dareento in xiisad aad muruqa dorsi latissimus in uu xabadka.

Iskala muruqyada dhabarka derbiga ku

dorsi latissimus go'doon. Ku qabso labada gacmoodba geeska derbiga. Ku xafid dib si toos ah, ka dibna u guurto bowdyahooda, in hal jiho ilaa iyo xad. Haddii aad qabto dhibaatooyin la dhabarka hoose, fogaado stretch this.

ilmaha bandhig

dorsi latissimus go'doon. Hel on addinba ku socda dhammaantood, ka dibna si tartiib ah dib ugu soo jiid miskaha ah, nasanayso fooddiisa dabaqa. Haddii aad rabto in aad hesho stretch ka wanaagsan, waxaad u kala faafi karaa lugaha uu ballaaran.

Iskala muruqyada kubka ah in meel taagan

muruqyada tarar ah go'doon iyo dibigii. Tani waxay iskala lagu samayn karaa hore ama cidhifka tallaabada. Si tartiib ah isku shaandheyn canqowga gudaha iyo tan dibadda ah si ay u fidin muruqyada lugta hoose.

kala hor

lumbar go'doon iyo popliteal. Tani waa stretch sare, si taxadar leh wadi, gaar ahaan haddii dhibaato la miskaha ay aad leedahay. Bilow ka booska loogu laabto si ay u fududaato.

Taabashada faraha laga qabto, oo fadhiya

muruqyada popliteal iyo weyl go'doon. Fadhiiso on your lafaha fadhiya iyo xoota oo jilbaha haddii aad u baahan tahay inaad. Iyada oo la kordhiyo dabacsanaan, aad toosin karo, lugaha iyo ma aha oo kaliya taabto faraha, laakiin sidoo kale dabooli cagaha oo gacmihiisa.

gacnta Forward on hal lug

muruqa popliteal go'doon. Calan hal lug weeraryahanka, gacmaha saar miskahaaga, ka dibna u bilaabaan in uu horay ugu Lulaa, haddii loo baahdo, adigoo soo laabaya lugta labaad ee jilibka.

idinkoo Goodin oo qoto dheer

muruqyada Salalka muujiyey. dhaqdhaqaaqa wuxuu saameeyaa gabi ahaanba dhammaan meelaha jirkaaga. Haddii aad qabto dhibaatooyin jilibka ah, waxaa wanaagsan in aan la sameynin layliga. Haddii aadan haysan kartaa guri cagta dabaqa, marka hore ku dhaqma tan kadalloobsanayo caadiga ah.

Fadhiga xamaam polupoza boqornimada

badhida muujiyey. Qaado meel fadhi, ka dibna adkayn hal lug in uu xabadka, jeestay bowdada gudaha, iyadoo la ilaalinayo dib a flat.

Iskala muruqyada kubka ah, halka taagan derbi a

tarar ah go'doon iyo muruqa gastrocnemius. Qaado booska taakal ah, lugta gadaal waa in wax yar ka soo baxay. ciribta si tartiib ah dhabarka hoose dabaqa.

flexion lateral of derbiga

obliques dibadda go'doon. dhabarkaaga toosi oo si tartiib ah Slide miskaha iyo ilaa dhankeeda. Iska ilaali stretch this haddii aad qabto dhibaatooyin la xiriira xagga dambe ee hoose.

shaandheyn la jiifo

badhida iftiimiyay iyo obliques dibadda. Tani waa kala weyn kuwa xanuun markeedii. U jiifso dhabarka oo si tartiib ah in ka badan jirkaaga guurto hal lug, si buuxda u soo jeestay.

dalcadaha Kooxda vaulting

Go'doon obliques dibadda iyo lats. Toosi dhabarka oo si tartiib ah u guurto miskahaaga hal dhinac, iyadoo la sii jagada garbaha. Iska ilaali stretch this haddii aad qabto dhibaatooyin la xiriira xagga dambe ee hoose.

xagalka bandhig

obliques dibadda go'doon. Soor ee lugaha ballaaran, mid ka mid ah waa in la dhigay meel fog ka hor, 90 degrees jidhkaaga. Laab ka badan oo uu gacantiisa on cagta hore saaray, kor u kale ee gacanta.

Iskala derbiga xabadka

Lagu calaameeyey muruqyada pectoral. Istaag jeeda derbiga, isagoo gacanta ku kor. Si tartiib ah aan derbiga ka sii jeedin, laakiin waxa ay ku tago gacanta - si aad u fidin kartaa murqaha xabadka. Haddii aad dareento in stretch ah ee garabka, waxaad u baahan tahay in aad isku dejiso dadaallada.

Iskala xabadka iyadoo la kaashanayo

thoracic go'doon iyo lats. Seexdaan dhulka, gacmahaaga fidin, waayo, waa la wareegaan lamaanahaaga. Markii uu foororsan, waxaad dareemeysaa doonaa stretch ee muruqyada pectoral iyo dhabbar ah.

Fadhiga xamaam polupoza

muruqyada jilibka tibialis go'doon. Fadhiiso oo lugaha u taagay weeraryahanka. Ku bilow hal gacan gadaashiisa oo hal lug kula kale, ku tuur oo si adag u adkayn wuxuu gacanta ku.

Recumbency wareeg garabka

subscapularis go'doon. Seexdaan dhulka, jiid gacanta iyo ilaa dhankeeda, waxa laabaya at xusulka ka xagal 90 digrii. Si tartiib ah hoos u gacanta sare ee gacanta lagu tumayo.

qaabka eey derbiga

Lagu calaameeyey muruqyada pectoral iyo lats. Istaag hore ee derbiga iyo xoota oo hoos u si, ha taaban ilaa gacmaheedana way fidsan. Markaas awooddiisa hoos, gacmaha nasasiiyay derbiga dul jooga.

Iskala xabadka iyadoo la kaashanayo

naaska calaamadeysan. U jiifso wejiga dhulka hoos, gacmahaaga weeraryahanka fidin. Your lamaanahaaga waa in dib u soo jiid gacmahaaga si aad jir sare off dhulka.