Exercise Ball Hip Flexor Stretch

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Baddalu naɗa biyu

Sakonni ga Exercise Ball Hip Flexor Stretch

Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙwaƙwalwa na Ƙaƙwalwar Ƙwaƙwalwa ) ne mai fa'ida wanda ke kaiwa ga ƙwanƙwasa ƙwanƙwasa, ƙungiyar tsokoki sau da yawa ana watsi da su amma mahimmanci ga motsi da wasan motsa jiki. Yana da kyakkyawan motsa jiki ga waɗanda ke tafiyar da salon rayuwa ko ’yan wasa waɗanda ke son haɓaka sassaucin su da rage haɗarin rauni. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa inganta yanayin, rage jin zafi na baya, da haɓaka motsin jiki gaba ɗaya da ƙarfi.

Yanayinta: tsammanin nuni a nuni Exercise Ball Hip Flexor Stretch

• Sannu a hankali matsar da sauran ƙafar ku gaba kuma ku jingina jikin ku zuwa matsayi na huhu, tabbatar da cewa gwiwa yana tsaye a saman idonku kuma ba ya wuce yatsun ku ba.
• A hankali danna hips ɗin ku gaba da ƙasa zuwa ƙasa, jin shimfiɗa a cikin kwatangwalo na ƙafar da ke kan ƙwallon motsa jiki.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, tabbatar da yin numfashi sosai kuma a ko'ina.
• A hankali motsa daga shimfiɗa kuma musanya ƙafafu, maimaita tsari don ɗayan gefen.

Lajin Don yi Exercise Ball Hip Flexor Stretch

• Dabarar Miƙewa: Da zarar an daidaita shi daidai, miƙe ƙafa ɗaya a gabanka yayin da kake ajiye ɗayan ƙafar a ƙasa. Danganta baya dan kadan kuma jin mikewa a cikin kwatangwalo da cinya na sama na mikakken kafa. A guji mikewa da karfi kamar yadda zai iya haifar da ciwon tsoka.
• Numfasawa: Ka tuna yin numfashi kamar yadda aka saba a duk lokacin motsa jiki. Rike numfashin ku na iya haifar da tashin hankali mara amfani a cikin tsokoki, yana sa shimfidar ba ta da tasiri.
• Tsawon Tsayin: Rike shimfiɗar na kusan daƙiƙa 20-30, sannan canza gefe. Kuskure ne na yau da kullun don gaggawa ta hanyar mikewa, amma ɗaukar lokacinku yana taimakawa wajen tabbatar da cewa tsokoki sun miƙe sosai

Exercise Ball Hip Flexor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Exercise Ball Hip Flexor Stretch?

Ee, masu farawa zasu iya yin Exercise Ball Hip Flexor Stretch. Yana da babban motsa jiki don inganta sassauci da ƙarfi a cikin ƙwanƙwasa hip. Duk da haka, yana da mahimmanci a yi amfani da tsari da fasaha mai kyau don kauce wa rauni. Idan kun kasance mafari, kuna iya farawa da ƙaramin ƙwallon motsa jiki ko kuma wani ya gan ku har sai kun sami rataya. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Exercise Ball Hip Flexor Stretch?

• Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwal ) : Sanya ƙafa ɗaya a gaba a cikin matsayi na huhu tare da ƙafar baya a kan ƙwallon motsa jiki, sa'an nan kuma a hankali tura kwatangwalo don shimfiɗa ƙwanƙwasa.
• Exercise Ball Bridge Stretch: Ka kwanta a bayanka tare da ƙafafunka a kan ƙwallon motsa jiki, ɗaga hips ɗinka daga ƙasa don samar da gada, kuma ka riƙe matsayi don shimfiɗa ƙwanƙwasawa.
• Exercise Ball Psoas Stretch: Ku durƙusa a gwiwa ɗaya tare da ɗayan ƙafar a kan ƙwallon motsa jiki, jingina gaba kuma ku tura kwatangwalo zuwa ƙasa don shimfiɗa tsokar psoas, wanda shine ɓangare na ƙungiyar masu sassaucin ra'ayi.
• Exercise Ball Supine Hip Flexor Stretch: Ka kwanta a bayanka tare da shimfiɗa ƙafa ɗaya a ƙasa kuma an sanya ɗayan ƙafar a kan motsa jiki

Me suna da abin da ya sanya ɗaukehawa ga Exercise Ball Hip Flexor Stretch?

• Exercise Ball Glute Bridges: Wannan motsa jiki yana cike da ƙwanƙwasa ƙwanƙwasa ta hanyar yin aiki da tsokoki masu adawa da su - glutes da hamstrings - wanda zai iya taimakawa wajen inganta sassaucin ra'ayi da kuma rage haɗarin rauni.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwal ) na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa , wanda ke da mahimmanci don kula da daidaitattun gyare-gyaren hip .