Adductor Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Adductor Stretch

Ƙarƙashin Adductor motsa jiki ne mai fa'ida wanda aka tsara shi da farko don haɓaka sassauci da ƙarfi a cikin cinyoyin ciki, haɓaka motsin ƙafa gaba ɗaya da kwanciyar hankali. Ya dace da 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke yin ayyukan da ke buƙatar motsin ƙafafu mai kyau. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rigakafin rauni, haɓaka aiki a cikin wasanni da ayyukan yau da kullun, da haɓaka lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Adductor Stretch

• A hankali karkata gaba a cinyoyinka, rike bayanka a mike da kai sama, har sai ka ji saukin mikewa a cikin cinyoyinka na ciki.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yana numfashi kullum.
• Bayan riƙe shimfiɗar, a hankali ɗaga jikinka baya zuwa wurin farawa.
• Maimaita wannan motsa jiki har sau 3 zuwa 5, ko kuma kamar yadda mai horar da ku ko likitan motsa jiki ya ba da shawarar.

Lajin Don yi Adductor Stretch

• Madaidaicin Matsayi: Don shimfiɗar adductor, fara da zama a ƙasa tare da baya madaidaiciya. Yada kafafunku har zuwa nesa kamar dadi. Tabbatar cewa yatsun kafa da gwiwoyi suna nunawa sama. Wannan matsayi yana da mahimmanci don ƙaddamar da tsokoki masu dacewa da kuma hana kowane iri ko rauni.
• Miƙewa A hankali: Juya gaba sannu a hankali daga kwatangwalo, kiyaye bayanka madaidaiciya. Ya kamata ku ji mikewa a cinyoyin ku na ciki. Ka guje wa bouncing ko turawa da ƙarfi saboda hakan na iya haifar da rauni ko rauni na tsoka. Ya kamata shimfidawa ya kasance a hankali kuma a sarrafa shi.
• Riƙe Miƙewa: Riƙe shimfiɗar na tsawon daƙiƙa 15-30 sannan ku huta. Maimaita wannan ƴan lokuta

Adductor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Adductor Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Adductor Stretch. Motsa jiki ne mai sauƙi wanda ke taimakawa wajen shimfiɗa tsokoki na cinya na ciki, wanda kuma aka sani da adductors. Yana da mahimmanci a fara sannu a hankali kuma a hankali, ƙara shimfiɗa a kan lokaci yayin da sassauci ya inganta. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a yi shi a ƙarƙashin jagorancin ƙwararren ƙwararren da aka horar da farko don tabbatar da tsari daidai kuma ya hana rauni.

Me ya sa ya wuce ga Adductor Stretch?

• Tsaye Adductor Tsaye: Don wannan bambancin, tsaya a tsaye, yada kafafunku a waje, kuma a hankali ku karkata zuwa gefe guda, lankwashe gwiwa na gefen da kuke jingina yayin da yake tsaye da ɗayan ƙafar.
• Supine Adduction Might: A wannan bambancin, ka karya a bayan ka, ka tanƙwara gwiwoyin ka, kuma sanya kayan ƙafafun ka a kasa.
• Lateral Lunge Stretch: Wannan ya haɗa da ɗaukar matsayi mai faɗi, sannan matsar da nauyin ku zuwa gefe ɗaya yayin da kuke kiyaye ɗayan ƙafar, ta haka yana shimfiɗa tsokoki na madaidaiciyar kafa.
• Frog Stretch: Wannan bambancin yakan sauko da ƙafafu huɗu, sannu a hankali shimfiɗa gwiwoyinku har zuwa jin daɗi, sannan ku koma zuwa dugadugan ku don shimfiɗa tsayinku.

Me suna da abin da ya sanya ɗaukehawa ga Adductor Stretch?

• Lunges: Lunges suna aiki tare tare da Adductor Stretch yayin da suke kaiwa ga ƙwanƙwasa hips da tsokoki na cinya, ciki har da masu yin addu'a, suna ba da daidaiton motsa jiki da kuma tabbatar da cewa dukkanin tsokoki a cikin ƙananan jiki suna ƙarfafawa da kuma shimfiɗa.
• Hip Bridges: Hip Bridges suna cike da Adductor Stretch ta hanyar ƙarfafa glutes da hamstrings, wanda zai iya taimakawa wajen kula da daidaitaccen daidaitawar hip da motsi, muhimmin mahimmanci wajen yin Adductor Stretch daidai kuma a amince.