Crossover Kneeling Hip Flexor Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus

Sakonni ga Crossover Kneeling Hip Flexor Stretch

Crossover Kneeling Hip Flexor Stretch shine aikin motsa jiki mai tasiri wanda aka tsara don ƙara yawan sassauci da rage tashin hankali a cikin ƙwanƙwasa na hip da ƙananan baya. Yana da kyau ga 'yan wasa, ma'aikatan ofis, ko duk wanda ke ciyar da lokaci mai yawa a zaune, saboda yana taimakawa wajen magance maƙarƙashiya sakamakon tsawan lokaci na rashin aiki. Haɗa wannan shimfiɗa a cikin aikin yau da kullun na iya inganta yanayin ku, haɓaka wasan motsa jiki, da rage haɗarin damuwa ko rauni a cikin ƙananan jikin ku.

Yanayinta: tsammanin nuni a nuni Crossover Kneeling Hip Flexor Stretch

• Ketare ƙafar baya a bayan ƙafar gaban ku, don haka an ƙetare ƙafafunku a gwiwa.
• A hankali karkata gaba, rike bayanka madaidaiciya da hannayenka akan kwatangwalo, har sai ka ji mikewa a cikin kwatangwalo na kafar baya.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa amma ba damuwa da kanku ba.
• A hankali komawa zuwa wurin farawa kuma canza ƙafafu don maimaita shimfiɗa a ɗayan gefen.

Lajin Don yi Crossover Kneeling Hip Flexor Stretch

• ** Shiga Jigon ku ***: Shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba kawai zai taimaka wajen kula da ma'auni ba, amma kuma yana tabbatar da cewa shimfidawa yana mayar da hankali kan gyare-gyare na hip kuma ba yada zuwa wasu sassan jikin ku ba. Kuskure na yau da kullun shine barin cikin ciki ko baka na baya, wanda zai iya haifar da ciwon baya.
• **Kiyaye Matsayi Mai Kyau**: Tsaya gangar jikinka a tsaye da kafadunka ƙasa da baya. Ka guji jingina gaba ko gefe saboda wannan na iya rage tasirin shimfidawa kuma yana iya haifar da rauni.
• **Motsin Sarrafa**: Maɓallin zuwa

Crossover Kneeling Hip Flexor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Crossover Kneeling Hip Flexor Stretch?

Ee, mafari za su iya yin motsa jiki na Kneeling Hip Flexor Stretch. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau. Ga matakai: 1. Fara a cikin rabin durƙusa tare da gwiwa na dama sama da gwiwa na hagu a ƙasa. 2. Sanya kafar dama zuwa waje na gwiwa na hagu. 3. A hankali karkata gaba zuwa cikin kwatangwalo na dama yayin da kake matse gwiwa na hagu a cikin ƙasa, da kuma bayanka madaidaiciya. 4. Ya kamata ka ji mikewa a cikin kwatangwalo da cinyarka na hagu. 5. Riƙe shimfiɗar na tsawon kusan daƙiƙa 30, sannan ku canza gefe. Ka tuna, idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki nan da nan kuma ku tuntuɓi mai horo ko mai ilimin hanyoyin kwantar da hankali. Yana da kyau koyaushe a fara kowane sabon shirin motsa jiki a ƙarƙashin kulawar ƙwararru, musamman idan kun kasance mafari.

Me ya sa ya wuce ga Crossover Kneeling Hip Flexor Stretch?

• Wani bambance-bambancen shine Lunge Hip Flexor Stretch, inda daga durkusawa, ka taka ƙafa ɗaya gaba zuwa cikin huhu, tare da ajiye sauran gwiwa a ƙasa.
• Tsarin Butterfly shine bambance-bambancen zama, inda zaku zauna a ƙasa, haɗa tafin ƙafafunku tare, kuma ku tura gwiwoyinku zuwa ƙasa, kuna shimfiɗa kwatangwalo.
• Tsayayyen Hip Flexor Stretch shine bambancin tsaye, inda kuka tashi, daga ƙafa ɗaya daga ƙasa kuma kawo gwiwa zuwa kirjin ku, sannan a hankali ja shi a jikinku.
• Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙa ce na kwance, inda ka kwanta a bayanka, ka haye ƙafa ɗaya a kan kishiyar gwiwa kuma a hankali.

Me suna da abin da ya sanya ɗaukehawa ga Crossover Kneeling Hip Flexor Stretch?

• Lunges: Lunges babban motsa jiki ne na haɗin gwiwa saboda ba wai kawai suna ƙarfafa gyare-gyaren hip ba amma suna inganta daidaituwa da daidaitawa, wanda zai iya inganta kwanciyar hankali da ake bukata don Crossover Kneeling Hip Flexor Stretch.
• Butterfly Stretch: Wannan motsa jiki yana cike da Crossover Kneeling Hip Flexor Stretch yayin da yake mai da hankali kan buɗe kwatangwalo da kuma shimfiɗa tsokoki na cinya na ciki, yana ba da cikakkiyar shimfiɗar jiki lokacin da aka haɗa shi da Hip Flexor Stretch.