Dakatar Side Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
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Sakonni ga Dakatar Side Stretch
Dakatar da Side Stretch wani motsa jiki ne mai kuzari wanda ke yin niyya ga madaidaita, ƙananan baya, da kafadu, yana ba da fa'idodi masu mahimmanci wajen haɓaka sassauci, ainihin kwanciyar hankali, da ƙarfin jiki gabaɗaya. Yana da manufa ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta yanayin aikin su da motsin su. Mutane za su so yin wannan motsa jiki don kula da yanayin lafiya, rage haɗarin rauni na tsoka, da haɓaka aikin su a cikin ayyukan jiki daban-daban.
Yanayinta: tsammanin nuni a nuni Dakatar Side Stretch
- A hankali karkata zuwa dama, mika hannun hagunka sama da ajiye ƙafafu a ƙasa, ƙirƙirar shimfiɗa tare da gefen hagu na jikinka.
- Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da cewa kana kiyaye madaidaiciyar layi daga hannunka zuwa ƙafarka.
- Komawa wurin farawa a hankali, kiyaye motsin ku.
- Maimaita tsarin a gefen hagu, jingina zuwa hagu da mika hannun dama a sama.
Lajin Don yi Dakatar Side Stretch
- Motsi Mai Sarrafa: Ka karkata daga wurin anka, ba da damar jikinka ya mike zuwa gefe. Yana da mahimmanci don kiyaye iko yayin wannan motsi. Kuskure na yau da kullun shine motsawa da sauri ko da ƙarfi, wanda zai haifar da rauni. Madadin haka, motsawa a hankali da gangan, mai da hankali kan jin shimfiɗar gefen ku.
- Kula da Daidaitawa: Ka kiyaye jikinka a madaidaiciyar layi tun daga kan ka zuwa ƙafarka a duk lokacin motsa jiki. Ka guji karkatar da jikinka ko karkata gaba ko baya. Wannan daidaitawar da ba ta dace ba zai iya haifar da rauni ko rauni kuma ya rage tasirin shimfidawa.
- Numfasawa:
Dakatar Side Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Dakatar Side Stretch?
Ee, masu farawa zasu iya yin motsa jiki na Side Stretch Suspension. Koyaya, yana da mahimmanci a fara da ƙaramin ƙarfi kuma a hankali ƙara shi don guje wa duk wani rauni mai yuwuwa. Hakanan ana ba da shawarar samun tsari da dabara mai kyau yayin yin motsa jiki. Idan babu tabbas, yana da kyau koyaushe a sami jagora daga ƙwararren mai horar da motsa jiki.
Me ya sa ya wuce ga Dakatar Side Stretch?
- Wani bambance-bambancen shine "Side Stretch Suspension Side," inda kake ɗaga hannayenka sama da kai yayin da kake yin shimfiɗa don zurfin shimfiɗa a cikin obliques.
- Hakanan zaka iya yin "Single-Arm Suspension Side Stretch," inda kawai kake amfani da hannu ɗaya don riƙe madaurin dakatarwa, mai da hankali kan shimfiɗa a gefe ɗaya na jikinka a lokaci guda.
- "Kneeling Suspension Side Stretch" wani bambanci ne inda kuka durƙusa akan gwiwa ɗaya don ƙarin kwanciyar hankali da zurfafa shimfiɗa.
- A ƙarshe, za ku iya gwada "Advanced Suspension Side Stretch," inda za ku ɗaga ƙafar ku a gefen da kuke shimfiɗawa, don shigar da tsokoki da ƙafarku.
Me suna da abin da ya sanya ɗaukehawa ga Dakatar Side Stretch?
- The Overhead Suspension Squat wani karin motsa jiki ne saboda ba kawai yana aiki akan ƙananan jiki ba amma kuma ya haɗa da ainihin kuma yana inganta kwanciyar hankali na gefe-da-gefe, wanda ke da mahimmanci don kiyaye daidaito yayin Tsayawa Side Stretch.
- Aƙarshe, rigar dakatarwa babban cikawa ce ga gefen dakatarwar da ke shimfidawa yayin da yake karfafa tsokoki, musamman da haɓaka haɓakar shimfidar wuri, don haka inganta ingancin shimfida.
Karin kalmar raɓuwa ga Dakatar Side Stretch
- Suspension Side Stretch motsa jiki
- Ƙarfafa Quadriceps tare da Dakatarwa
- Toning cinya Ayyukan dakatarwa
- Horon dakatarwa don cinyoyi
- Quadriceps Suspension Side Stretch
- Ayyukan dakatarwa don tsokoki na ƙafa
- Mikewa gefe tare da kayan aikin dakatarwa
- Ƙarfafa cinyoyi ta amfani da Suspension
- Dakatar Side Stretch na Quadriceps
- Aikin motsa jiki ta hanyar amfani da Suspension Side Stretch