Hamstrings kwance shimfiɗa

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Hamstrings

Sakonni ga Hamstrings kwance shimfiɗa

Darasi mai zurfi yana da motsa jiki mai amfani shine mafi kyawun motsa jiki da nufin inganta sassauci da rage tashin hankali, wanda zai iya taimakawa hana raunin da ya faru kuma inganta motsi gaba ɗaya. Yana da kyau ga kowa, daga 'yan wasa zuwa ma'aikatan ofis, waɗanda suke so su ci gaba ko inganta sassaucin jiki da kuma rage rashin jin daɗi daga zaune ko tsaye na dogon lokaci. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka jin daɗin jikin ku sosai, haɓaka mafi kyawun matsayi, da taimako cikin ayyukan da ke buƙatar ƙarancin ƙarfin jiki da sassauci.

Yanayinta: tsammanin nuni a nuni Hamstrings kwance shimfiɗa

• Ɗaga ƙafa ɗaya daga ƙasa yayin da kuke ajiye ɗayan ƙafar a ƙasa, kuma ku riƙe bayan cinyar ku da hannaye biyu.
• Sannu a hankali miƙe gwiwa gwargwadon iyawa, yayin da kuke ci gaba da nuna ƙafarku zuwa rufi, har sai kun ji shimfiɗar laushi a cikin hamstring ɗinku.
• Riƙe wannan matsayi na kimanin daƙiƙa 15 zuwa 30, ɗaukar numfashi mai zurfi don taimakawa tsokar ku ta shakata da kuma shimfiɗawa.
• Rage ƙafar ku zuwa ƙasa, huta na ɗan lokaci, sa'an nan kuma maimaita shimfiɗa tare da ɗayan ƙafar.

Lajin Don yi Hamstrings kwance shimfiɗa

• Yi amfani da Tawul ko Tawul: Don guje wa ƙunci baya ko wuyanka, yi amfani da madauri, tawul, ko bandejin juriya. Matsa shi kusa da ƙafar ƙafar ƙafar da aka ɗaga kuma a hankali a hankali a kan iyakar madauri don kawo ƙafar ku kusa da jikin ku. Wannan yana taimakawa wajen zurfafa shimfiɗa ba tare da haifar da damuwa mara amfani ba.
• Kiyaye Baya Lebur: Wani kuskuren gama gari shine tada baya daga bene. Tabbatar cewa bayan baya ya kasance yana hulɗa da ƙasa a duk faɗin. Wannan yana taimakawa wajen ware ƙwanƙwasa kuma yana hana yiwuwar rauni na baya.
• Kada Ka Ƙarfafa Ƙaddamarwa: Babban mahimmancin tsaro shine kar a taɓa tilasta shimfiɗawa. Ya kamata ku ji a hankali ja tare da bayan

Hamstrings kwance shimfiɗa Tambayoyin Masu Nuna

Shi beginners za su iya Hamstrings kwance shimfiɗa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Hamstrings Liing Stretch. Yana da motsa jiki mai sauƙi da tasiri don ƙara sassauci da rage tashin hankali a cikin hamstrings. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da sigar da ta dace kuma kada ku tura jikin ku sama da matakin jin daɗinsa. Idan kun ji wani ciwo, dakatar da nan da nan. Zai iya zama taimako a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki a farkon ƴan lokutan don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Hamstrings kwance shimfiɗa?

• Tsaye Hamstring Stretch: A cikin wannan bambancin, za ku tsaya ku durƙusa gwiwa ɗaya yayin da kuke kiyaye ɗayan ƙafar kuma ku karkata gaba, kuna shimfiɗa hamstring na madaidaiciyar kafa.
• Hamstring Stretch tare da Maɗauri: Wannan ya haɗa da kwanciya da maɗaɗɗen madauri a kusa da ƙafar ƙafa, sa'an nan kuma daidaita ƙafar ku da ja madauri don shimfiɗa hamstring.
• Wall Hamstring Stretch: Don wannan bambancin, za ku kwanta a bayanku kusa da bango kuma ku sanya ƙafarku a tsaye a jikin bango, kuna shimfiɗa hamstring.
• Hamstring Stretch akan Mataki: Za ku tsaya a kan mataki, bari diddige ɗaya ya rataye gefen sa'an nan kuma lanƙwasa gaba a kugu don shimfiɗa ƙwanƙwasa.

Me suna da abin da ya sanya ɗaukehawa ga Hamstrings kwance shimfiɗa?

• Motsa jiki Deadlift na Romanian wani motsa jiki ne mai dacewa yayin da yake kai hari ga hamstrings da ƙananan baya, yana haɓaka ƙarfi da sassauci a waɗannan wuraren, wanda zai iya haɓaka fa'idodin da aka samu daga Hamstrings Lying Stretch.
• Seated Hamstring Stretch kuma ya cika Hamstrings Liing Stretch yayin da yake samar da nau'i daban-daban na shimfidawa, yana taimakawa wajen tabbatar da duk sassan tsokoki na hamstring suna da kyau sosai, inganta sassauci da rage haɗarin rauni.