Duk Fours Squad Stretch

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

Sakonni ga Duk Fours Squad Stretch

The All Fours Squad Stretch wani motsa jiki ne mai ƙarfi wanda ke kaiwa kwatangwalo, ƙananan baya, da quadriceps, haɓaka sassauci da ƙarfi a waɗannan yankuna. Ya dace da mutane na kowane matakan motsa jiki, musamman waɗanda ke neman inganta motsin su ko murmurewa daga raunin da ke cikin jiki. Mutane da yawa za su iya zaɓar wannan motsa jiki don haɓaka aikinsu na motsa jiki, rage radadin ciwon baya, ko kuma kawai shigar da tsarin yau da kullun mai fa'ida cikin tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Duk Fours Squad Stretch

• A hankali juya nauyin ku zuwa dugadugan ku, ku tsayar da hannayenku da ƙarfi a ƙasa, har sai ɗumbin gindin ku yana kan dugadugan ku.
• Tsaya hannunka a shimfiɗa a gabanka, kiyaye madaidaiciyar layi daga yatsa zuwa kashin wutsiya.
• Riƙe wannan matsayi, jin shimfiɗa a cikin cinyoyinku, hips, da ƙananan baya, don 15-30 seconds.
• A hankali komawa zuwa wurin farawa, sannan maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Duk Fours Squad Stretch

• Kiyaye Bayanka Madaidaici: Kuskure na gama gari shine yin harbi ko zagaye baya yayin wannan shimfiɗar. Tsaya bayanku ya kwanta da kuma zuciyar ku don kare kashin baya da kuma samun mafi kyawun motsa jiki.
• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Madadin haka, motsawa tare da sarrafawa da daidaito, ƙara ƙafa ɗaya da akasin hannu lokaci guda. Wannan jinkirin, motsi mai sarrafawa yana tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don yin shimfiɗa.
• Ci gaba da Mayar da hankali: Ka kiyaye idanunka ƙasa da ɗan gaba, ba a hannunka ko ƙafafu ba. Wannan yana taimakawa wajen kula da daidaitawar wuyan tsaka tsaki kuma yana hana damuwa.
• Numfashi akai-akai: Kada ku riƙe numfashi yayin motsa jiki. Na yau da kullun, har ma da numfashi yana taimakawa isar da iskar oxygen zuwa tsokoki kuma yana iya ma taimaka muku kula da hankali da daidaito.

Duk Fours Squad Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Duk Fours Squad Stretch?

Ee, mafari za su iya yin Duk Fours Squad Stretch motsa jiki. Motsa jiki ne mai sauƙi wanda zai iya taimakawa inganta sassauci da daidaito, kuma hanya ce mai kyau don dumama jiki kafin motsa jiki. Kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don hana rauni. Idan kun kasance sababbi don motsa jiki ko kuna da wata damuwa ta kiwon lafiya, yana da kyau koyaushe ku tuntuɓi mai ba da lafiya ko ƙwararrun motsa jiki don tabbatar da motsa jiki ya dace da ku.

Me ya sa ya wuce ga Duk Fours Squad Stretch?

• All Fours Squad Stretch with Twist: Yayin da kake mikewa, juya jikinka kuma kai hannu daya sama zuwa saman rufin don ƙara jujjuyawar kashin baya.
• All Fours Squad Stretch with Leg Left: Yayin da kake cikin shimfiɗar, ɗaga ƙafa ɗaya daga ƙasa kuma shimfiɗa shi a bayanka don shiga glutes da ƙananan baya.
• All Fours Squad Stretch with Arm Reach: Mika hannu ɗaya a gabanka yayin da kake riƙe shimfiɗa don haɗa jikinka na sama da inganta daidaituwa.
• All Fours Squad Stretch with Hip Circles: Yayin riƙe da shimfiɗa, yi ƙananan da'ira tare da kwatangwalo don ƙara motsi da sassauci.

Me suna da abin da ya sanya ɗaukehawa ga Duk Fours Squad Stretch?

• Aikin motsa jiki na Bird Dog wani aiki ne da ke da alaƙa yayin da yake farawa a cikin matsayi guda-hudu guda ɗaya, kuma yana ƙarfafa ainihin da ƙananan baya, yana ƙarfafa kwanciyar hankali da daidaituwa wanda zai iya inganta tasirin All Fours Squad Stretch.
• Har ila yau, motsa jiki na Hydrant na Wuta yana da matukar dacewa ga All Fours Squad Stretch saboda yana kaiwa ga tsokoki na gluteus da masu sace hip, inganta motsi na hip da kwanciyar hankali, waɗanda ke da mahimmanci don yin Duk Fours Squad Stretch daidai.