Durkusawa Face Down Adductor Stretch

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

Sakonni ga Durkusawa Face Down Adductor Stretch

Kneeling Face Down Adductor Stretch motsa jiki ne mai matukar tasiri wanda ke niyya ga tsokoki masu ruɗi a cikin cinyoyin ku na ciki, haɓaka sassauci da rage haɗarin rauni. Yana da fa'ida musamman ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan ƙarfin jikinsu da kewayon motsi. Yin wannan shimfiɗa a kai a kai zai iya taimakawa wajen inganta aiki a cikin wasanni da ayyukan yau da kullum, inganta ingantaccen daidaitawar jiki, da kuma taimakawa wajen daidaita ma'aunin tsoka.

Yanayinta: tsammanin nuni a nuni Durkusawa Face Down Adductor Stretch

• Mika kafa ɗaya zuwa gefe, kiyaye shi madaidaiciya kuma yatsun kafa suna nuna gaba.
• A hankali tura hips ɗin ku zuwa diddige ku, ku riƙe madaidaiciyar matsayi na tsayin ƙafarku.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, jin shimfiɗa a cikin cinyar ciki na ƙafar ƙafa.
• Komawa wurin farawa kuma maimaita shimfiɗa tare da kishiyar kafa.

Lajin Don yi Durkusawa Face Down Adductor Stretch

• Tsaya Tsakanin Spine: Yana da mahimmanci don kiyaye bayanku lebur da kanku a cikin tsaka tsaki yana kallon ƙasa. Kuskure na yau da kullun shine harba baya ko kushe wuyansa zuwa sama, wanda zai iya haifar da rauni.
• Motsi mai sarrafawa: Motsi a cikin wannan shimfiɗa yana fitowa daga hips, ba ƙananan baya ko gwiwa ba. Tabbatar da tura kwatangwalo da baya kuma ka karkata gaba daga kugu. Ka guje wa kuskuren lankwasa a kugu ko gwiwa, wanda zai iya lalata waɗannan wurare kuma ya rage tasirin shimfidawa.
• Numfashi akai-akai: Numfashi muhimmin bangare ne na kowane shimfida

Durkusawa Face Down Adductor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Durkusawa Face Down Adductor Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Face Down Adductor Stretch. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai, musamman idan kun kasance mafari ko kuna da wasu yanayin kiwon lafiya da suka gabata.

Me ya sa ya wuce ga Durkusawa Face Down Adductor Stretch?

• Tsaye Adductor Stretch: A cikin wannan sigar, kuna tsaye tare da bazuwar ƙafafu kuma ku karkata zuwa gefe ɗaya, kuna riƙe dayan ƙafar madaidaiciya don shimfiɗa tsokoki.
• Butterfly Stretch: Ana yin hakan ne ta hanyar zama a ƙasa, haɗa tafin ƙafafu tare, da kuma matsawa ƙasa a hankali akan gwiwoyinku tare da gwiwar gwiwar ku don shimfiɗa masu ɗagawa.
• Supine Adducaict MIDEC: Wannan ana yi ta ne ta hanyar kwance a baya, yana ɗaukar gwiwoyinku, da kuma yada ƙafarku a ƙasa.
• Frog Stretch: A cikin wannan bambance-bambance, kuna farawa da ƙafafu huɗu, sannan ku faɗaɗa gwiwoyinku gwargwadon yadda za su tafi, kiyaye ƙafafunku a layi tare da gwiwoyinku da hannayenku a ƙasa don tallafi.

Me suna da abin da ya sanya ɗaukehawa ga Durkusawa Face Down Adductor Stretch?

• Butterfly Stretch: Wannan motsa jiki yana kai hari ga makwancin gwaiwa da tsokoki na ciki, wadanda su ne tsokoki iri ɗaya da Kneeling Face Down Adductor Stretch ke yi, don haka inganta cikakkiyar sassauci da ƙarfin waɗannan tsokoki.
• Pigeon ya gabatar: Wannan gabatarwar yoga yana da kyau don buɗe tsokoki na APP da kuma haɓaka haɓakar tsoka iri ɗaya da inganta haɓakar ƙwayoyin ƙwanƙwasawa iri ɗaya.