Dubi Lean Back Quadriceps Stretch

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Dubi Lean Back Quadriceps Stretch

The Double Lean Back Quadriceps Stretch shine ingantaccen motsa jiki wanda da farko ke kaiwa quadriceps, haɓaka sassauci da ƙarfi a cikin ƙananan jiki. Wannan shimfidawa yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta aikin ƙwayar ƙafa da motsi. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage ƙuƙuwar tsoka, haɓaka matsayi, da haɓaka aikin gabaɗaya a cikin ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Dubi Lean Back Quadriceps Stretch

• A hankali karkata baya, matsar da nauyi a kan dugaduganka, yayin da kake kiyaye jikinka madaidaiciya da hannayenka akan kwatangwalo.
• Ci gaba da jingina baya har sai kun ji shimfiɗa a hankali a cikin quadriceps, tsokoki a gaban cinyoyin ku.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, yin numfashi sosai da shakatawa cikin shimfiɗa.
• Komawa wurin farawa ta hanyar jingina a hankali a gaba da matsawa nauyin ku baya kan gwiwoyinku. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Dubi Lean Back Quadriceps Stretch

• Lean Baya A hankali: A hankali karkata baya ta amfani da hannayenka don tallafi. Kuna iya sanya su a bayanku ko a kan dugadugan ku, dangane da jin daɗin ku da matakin sassauci. Ka guje wa kuskuren gama gari na yin gaggawar zuwa wurin jinginar baya, saboda yana iya haifar da rauni.
• Kula da Matsayi: Yayin da kuke jingina baya, yana da mahimmanci ku kiyaye tsaka-tsakin kashin baya kuma a ɗaga kirjin ku. Ka guji yin kifin bayanka da yawa ko barin ƙirjinka ya ruguje, saboda waɗannan na iya haifar da rauni na baya kuma suna rage tasirin miƙewa.
• Saurari Jikinku: Miƙewa zuwa wurin da za ku ji jan hankali, ba zafi ba. Idan kun ji wani kaifi ko zafi mai tsanani, sauƙaƙe a kan shimfiɗa. Kuskure na yau da kullun shine turawa da ƙarfi da sauri, wanda zai haifar da raunin tsoka ko rauni

Dubi Lean Back Quadriceps Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Dubi Lean Back Quadriceps Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Lean Back Quadriceps Stretch. Duk da haka, yana da mahimmanci a lura cewa wannan shi ne ƙarin ci gaba kuma yana iya buƙatar wani matakin sassauci da daidaito. Masu farawa yakamata su fara sannu a hankali kuma su tabbata suna yin motsa jiki daidai don guje wa rauni. Yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum ya jagorance su ta hanyar motsa jiki da farko. Har ila yau, idan wani ciwo ya samu, ya kamata a dakatar da aikin nan da nan.

Me ya sa ya wuce ga Dubi Lean Back Quadriceps Stretch?

• Tsaye Biyu Lean Baya Quadriceps Stretch: A cikin wannan bambancin, kuna yin shimfiɗa yayin da kuke tsaye, kuna jingina baya kan bango don tallafi, kuma kuna jan ƙafafu biyu zuwa gindinku.
• Prone Double Lean Back Quadriceps Stretch: Wannan sigar ta ƙunshi kwanciya fuska a ƙasa, lanƙwasa gwiwoyi biyu, da komawa baya don kama idon idon ku, ja su zuwa gindinku.
• Supine sau biyu lears quadcicesps Storech: Wannan bambance-bambancen an yi karya ne a bayan ka, kuma yana jan gwiwoyi duka, da kuma jawo su a kirjin ka yayin da kake backera a kasa.
• Yoga Biyu Lean Back Quadriceps Stretch: Wannan bambancin ya ƙunshi ka'idodin yoga, inda kuka durƙusa a kan tabarma, jingina baya kan hannayenku, da ɗaga gwiwoyinku daga ƙasa don shimfiɗa quadriceps.

Me suna da abin da ya sanya ɗaukehawa ga Dubi Lean Back Quadriceps Stretch?

• Ƙafafun ƙafa wani motsa jiki ne mai fa'ida, yana mai da hankali kan rukunin tsoka iri ɗaya, quadriceps, kuma suna taimakawa wajen ƙarfafa haɗin gwiwa gwiwa, wanda galibi ana yin shi a lokacin Double Lean Back Quadriceps Stretch.
• Squats kuma kyakkyawan aikin motsa jiki ne yayin da suke fitar da duk manyan tsokoki na ƙananan jiki, gami da quadriceps, kuma suna taimakawa wajen haɓaka daidaituwa da matsayi, waɗanda ke da mahimmanci don aiwatar da daidaitaccen kisa na Double Lean Back Quadriceps Stretch.