12 QL na-agbatị iji izu ike gị

Ndinaya

• 1. Ọnụ ụzọ Pose
• 2. Akụkụ gbatịa
• 3. Ogwe Triangle
• 4. Mpaghara Triangle Revolved gbanwere
• 5. Extended Side n'akuku n'akuku
• 6. Pelvic tiltị
• 7. Ikpere agagharị
• 8. Ebe nwata
• 9. Revolved Isi-Na-Ikpere ite
• 10. Ikpere akpịrị ruo ikpere
• Atụmatụ nchekwa

Quadratus lumborum (QL) bụ akwara afọ gị kachasị mie. A hụrụ ya n’azụ ala gị, n’etiti elu pelvis gị na ọgịrịga gị kachasị ala.

QL na-akwado ọkwá dị mma ma na-enyere aka mee ka ọkpụkpụ gị kwụsie ike mgbe ị na-ehulata n'akụkụ ma ọ bụ na-agbatị ala ala gị.

Workingrụ ọrụ ụfọdụ QL na-agbatị n'ime usoro ahụike gị nwere ike imeziwanye mgbanwe na azụ gị ma belata ihe mgbu na ihe mgbu mgbe ị na-enyere aka igbochi ndị ọhụrụ.

1. Ọnụ ụzọ Pose

1. Site na ikpere n'ala, gbatịa ụkwụ aka nri gị n'akụkụ na mkpịsị ụkwụ gị chere ihu n'ihu ma ọ bụ aka nri.
2. Bido aka nri, ịtụkwasị aka nri gị tinyere ụkwụ gị.
3. Gbatịa aka ekpe gị elu wee gbadaa, rute n’aka nri.
4. Gbasaa mkpịsị aka aka ekpe gị wee tụgharịa ọgịrịga aka ekpe gị n’uko ụlọ.
5. Jide ọnọdụ a ruo oge 1.
6. Tinyegharịa n'akụkụ ọzọ.

2. Akụkụ gbatịa

1. Si guzoro ọtọ, welite aka gị elu ma tinye mkpịsị aka gị.
2. Pịa n'ime ụkwụ na ụkwụ gị ka ị na-atọguru n’aka nri. Ga-enwe ike ịgbatị site n’ukwu gị ruo n’apata mkpịsị aka gị.
3. Kpoo gị n’agba ma legide anya n’ala.
4. Jide ọnọdụ a ruo 30 sekọnd.
5. Tinyegharịa n'akụkụ aka ekpe.
6. Tinyegharịa ugboro 2-4 n'akụkụ nke ọ bụla.

Iji mee ka mgbatị ahụ dịkwuo omimi, jide otu nkwojiaka na aka gị ka ị na-agbatị, ma ọ bụ gafee otu ụkwụ n'ihu nke ọzọ.

3. Ogwe Triangle

1. Guzo ma jiri aka gị gbatịa karịa ukwu gị, mkpịsị ụkwụ aka nri gị chere ihu n’ihu na mkpịsị ụkwụ aka ekpe gị n’akụkụ dị ntakịrị.
2. Welite ogwe aka gị ka ha dakọtara na ala, na-ọbụ aka gị chee ihu.
3. Mgbabere na mkpịsị aka nri gị ka ị na-agbatị mkpịsị aka nri gị n'ihu.
4. Kwụsị ebe a, ma gbadaa aka nri gị n'ụkwụ aka nri gị ma ọ bụ ihe mgbochi.
5. Debe aka ekpe gị n'úkwù gị ma ọ bụ gbatịa ya n'uko ụlọ ebe nkwụ ga-elepụ anya n'ahụ gị.
6. Gbanye isi gi ka o lee uzo obula.
7. Mee ka ọkpụkpụ azụ gị dị ogologo dị ka ị na-etinye akwara na azụ azụ gị.
8. Jide ọnọdụ a ruo oge 1.
9. Tinyegharịa n'akụkụ nke ọzọ.

4. Mpaghara Triangle Revolved gbanwere

1. Guzo ma jiri aka gị gbatịa karịa ukwu gị, mkpịsị ụkwụ aka nri gị chere ihu n’ihu na mkpịsị ụkwụ aka ekpe gị n’akụkụ dị ntakịrị.
2. Mee ka úkwù gị gaa n’ihu.
3. Welite ogwe aka gị ka ha dakọtara na ala, na-ọbụ aka gị chee ihu.
4. N'ogige atụrụ na-aga n'ihu, na-akwụsịtụ mgbe ozu gị yiri ala.
5. Wetuo aka ekpe gị n’ụkwụ aka nri gị, ihe mgbochi, ma ọ bụ n’ala ala aka nri gị.
6. Welite aka nri gị guzo ọtọ, na-atụgharị nkwụ gị n'ahụ gị.
7. Legharịa anya n’ala, n’akụkụ, ma ọ bụ ịgbatị aka gị.
8. Jide ọnọdụ a ruo oge 1.
9. Tinyegharịa n'akụkụ aka ekpe.

5. Extended Side n'akuku n'akuku

1. Guzo, gbasapụ ụkwụ gị n’obosara, mkpịsị ụkwụ aka nri gị chere ihu n’ihu, na mkpịsị ụkwụ aka ekpe gị n’akụkụ ntakịrị.
2. Mee ikpere aka nri gị n'ihu ka ọ dị n'elu nkwonkwo ụkwụ gị.
3. Welite ogwe aka gị ka ha dịrị na ala.
4. Bend na úkwù gị, weta aka nri gị ala n’ala n’ihu nwa ehi gị.
5. Gbatịa aka ekpe gị elu wee gaa ihu ma nkwụ gị chere ihu ala.
6. Dọọ afọ gị na spain gị ma tinye agba gị na obi gị.
7. Jide ọnọdụ a ruo oge 1.
8. Tinyegharịa n'akụkụ nke ọzọ.

6. Pelvic tiltị

1. Dina n’azu gị ikpere wee gbue ikpere, zọda ụkwụ gị n’úkwù gị.
2. Mee ka ahụ gị dị elu zuru ike ma tinye obere agba gị ntakịrị.
3. Tinye isi gị ka ị na - pịa obere azụ gị n'ime ala.
4. Jide maka 5 sekọnd. Izu Ike maka ume ole na ole.
5. Tinyegharịa ugboro 10-15.

7. Ikpere agagharị

1. Dina n ’azu gi na aru gi elu kar ikwa ura ma chin gbap uta gi n’obi.
2. Kpoo ikpere gị ma mee ka ụkwụ gị banye n'úkwù gị.
3. Jiri nwayọ gbadaa ikpere gị gaa n'aka nri, mee ka ahụ gị dị elu kwụsie ike. Ọ bụrụ na ikpere gị emetụghị ala, zuo ike na mgbochi ma ọ bụ kwushin.
4. Na ume na-esote, laghachi na ọnọdụ mmalite.
5. Gbanye ikpere gị n'aka ekpe. Nke a mezuru 1 rep.
6. Ime 2-3 tent nke 8-10 reps.

Maka nkwado ndị ọzọ, dobe kwushin dị larịị n’okpuru isi gị. I nwekwara ike idowe ihe mgbochi ma ọ bụ ohiri isi n’agbata ikpere gị iji nweta nkasi obi.

8. Ebe nwata

Ọnọdụ izu ike a na-enyere aka belata nrụgide na mgbu.

1. Bido na aka gị na ikpere gị, jiri mkpịsị ụkwụ ukwu gị metụ ikpere gị aka karịa na obosara.
2. Wedata aka gị n’ukwu gị ma gbatịa aka gị ihu.
3. Mee ka mmata gị dị ala, na-elekwasị anya na izu ike ya.
4. Nọ ke itie emi ke minit 5.

Iji mee ka mgbatị ahụ dịkwuo omimi, jiri nwayọ jiri aka gị gaa n'aka nri, na-emikpu n'ime ime gị. Mgbe ahụ laghachi azụ na etiti ma jiri aka gị gaa n'aka ekpe.

Cannwere ike idina fom n’egedege ihu gị, n’obi, ma ọ bụ apata ụkwụ gị maka nkasi obi.

9. Revolved Isi-Na-Ikpere ite

1. Si n’ebe nọ ọdụ, gbatịa ụkwụ aka nri gị ma mee ka ikiri ụkwụ aka ekpe gị banye n’apata gị.
2. Bido n’aka nri, dọnye ikpere aka nri gị n’ụkwụ gị, ihe mgbochi ma ọ bụ n’ala ka nkwụ gị na-eche ihu.
3. Gbatịa aka ekpe gị gbagoo n’elu uko wee gbadata ya n’ụkwụ aka nri gị.
4. Dunye agbagba gị n’ebe obi gị dị ma lepụ anya n’uko ụlọ.
5. Jide ọnọdụ a ruo 1 nkeji.
6. Tinyegharịa n'akụkụ aka ekpe.

Iji mee ka mgbatị ahụ dịkwuo omimi, nọdụ na nsọtụ prọpụtọ ewepụghị ma ọ bụ akwa akwa.

10. Ikpere akpịrị ruo ikpere

1. Dina n’azụ ụkwụ gị abụọ dị larịị.
2. Jiri nwayọ mee ka ikpere abụọ bata n'ebe obi gị dị.
3. Kechie ogwe aka gị na ụkwụ gị.
4. Jide ikikere aka gi ma obu aka gi. Ọ bụrụ na ịnweghị ike iru, jiri eriri ma ọ bụ mechie azụ nke apata ụkwụ gị.
5. Tinye n’apu gị ka ọ dịkwuo ogologo n’olu gị.
6. Jide ọnọdụ a ruo oge 1.
7. Izu Ike maka ume ole na ole.
8. Tinyegharịa 2-3 ugboro.

Maka izu ike ọzọ, mee nke a otu ụkwụ n'otu oge. Gbatịpụ ụkwụ nke ọzọ ma ọ bụ gbue ikpere gị ma debe ụkwụ gị n’ala.

Atụmatụ nchekwa

Jiri nwayọ nwayọ nwayọ nwayọ nwayọ nwayọ nwayọwe nwayọ. Nwere ike ịnwe ahụ erughị ala mgbe ịmalite mmemme ndị a, mana ọ ga-agbada n'ime izu ole na ole.

Kpachara anya na ịgbatị ndị a ma ọ bụrụ na ịnwee ọnọdụ ahụike ọ bụla nke mmegharị ga-emetụta.

Zere ihu ihu ma ọ bụrụ na ị na-enwe obere mgbu azụ. Kama nke ahụ, họrọ maka ịgbatị nwere ike ịme mgbe ị dinara azụ. Ọnọdụ a adịghị enwe nrụgide na azụ gị ma nwee ike inye aka belata ihe mgbu ma gbochie mmerụ ahụ.