Hip And Knee Flexion Squatting Stretch

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

Sakonni ga Hip And Knee Flexion Squatting Stretch

Hip da Knee Flexion Squatting Stretch shine ingantaccen motsa jiki wanda ke haɓaka sassauci da ƙarfin ƙananan jikin ku, musamman yin niyya ga haɗin gwiwa na hip da gwiwa. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da duk wanda ke neman inganta motsin jikinsu na ƙasa ko gyarawa daga raunin da ya faru. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa wajen haɓaka wasan motsa jiki, hana raunin da ya faru, da haɓaka ma'aunin jikin ku gaba ɗaya da matsayi.

Yanayinta: tsammanin nuni a nuni Hip And Knee Flexion Squatting Stretch

• A hankali ki durkusa gwiwowinki ki runtse jikinki kamar kina zaune akan kujera ta hayyaci kina miqe bayanki kina daga kirjinki.
• Yayin da kuke runtse jikinku, ɗaga hannuwanku a gabanku don daidaitawa kuma kuyi ƙoƙarin kiyaye cinyoyinku daidai da ƙasa.
• Riƙe wannan squat matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin kwatangwalo da gwiwoyi.
• Sannu a hankali tashi zuwa matsayi na tsaye, rage hannuwanku zuwa ɓangarorin ku, kuma maimaita motsa jiki kamar yadda ake so.

Lajin Don yi Hip And Knee Flexion Squatting Stretch

• Warm Up: Kafin yin shimfiɗar tsutsa, tabbatar da cewa kun dumama jikin ku sosai. Wannan na iya haɗawa da cardio haske ko mikewa mai ƙarfi. Yin dumi yana taimakawa wajen ƙara yawan jini zuwa tsokoki, rage haɗarin rauni.
• Motsi masu Sarrafa: Yana da mahimmanci a aiwatar da shimfiɗa a hankali da sarrafawa. Ka guji yin gaggawar motsi saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Zurfin Squat: Nufin ka runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa, amma kawai tafi gwargwadon jin daɗinka. Ƙarshe

Hip And Knee Flexion Squatting Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Hip And Knee Flexion Squatting Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Hip da Knee Flexion Squatting Stretch. Koyaya, yana da mahimmanci a fara da ɗan ƙaramin ƙarfi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da sassaucin ku ya inganta. Ana iya canza wannan darasi don ɗaukar matakan dacewa daban-daban. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas game da yadda ake yin wannan motsa jiki, yana iya zama taimako don tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Hip And Knee Flexion Squatting Stretch?

• Sumo Squat: A cikin wannan sigar, ƙafafunku suna matsayi mafi faɗi fiye da kwatangwalo tare da nuna yatsun kafa, suna niyya ga tsokoki na cinya na ciki ban da kwatangwalo da gwiwoyi.
• Bulgarian Split Squat: Wannan tsutsa ce mai kafa ɗaya inda ƙafa ɗaya ke ɗauka a bayanka a kan benci ko mataki, yana ƙara tsayi da ƙarfin da ake buƙata daga hip da gwiwa na ƙafar gaba.
• Pistol Squat: Wannan wani ci-gaban ci-gaba ne inda kuke tsugunna a ƙafa ɗaya, tare da ɗayan ƙafar ta miƙe a gabanku, tana buƙatar ƙarfi da sassauci a cikin kwatangwalo da gwiwa.
• Overhead Squat: A cikin wannan squat, kuna riƙe da barbell ko juriya a sama, wanda ke ƙara babban jiki da ƙalubale yayin da yake shimfiɗa kwatangwalo da gwiwoyi.

Me suna da abin da ya sanya ɗaukehawa ga Hip And Knee Flexion Squatting Stretch?

• Deadlifts suna haɓaka Ƙaƙwalwar Hip da Knee Flexion Squatting Stretch ta ƙarfafa ƙwanƙwasa da tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali a lokacin squatting.
• Glute Bridges kuma na iya haɗawa da Hip And Knee Flexion Squatting Stretch, yayin da suke da mahimmanci ga glutes da hips, suna taimakawa wajen haɓaka ƙarfi da sassauci a waɗannan wurare, wanda zai iya inganta tasiri na shimfidawa.