Hip External Rotator Stretch

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

Sakonni ga Hip External Rotator Stretch

Hip External Rotator Stretch shine motsa jiki mai fa'ida wanda da farko ke kaiwa ga tsokoki da ke da alhakin jujjuyawar kwatangwalo, yana taimakawa haɓaka sassauci, rage maƙarƙashiya, da hana rauni. Yana da fa'ida musamman ga ƴan wasa, ƴan rawa, ko kuma daidaikun mutane waɗanda ke yin ayyukan da ke buƙatar ƙaƙƙarfan motsi na hip, da kuma mutanen da suke ɗaukar tsawon sa'o'i suna zaune, wanda zai iya haifar da matsananciyar tsokoki. Haɗa wannan shimfiɗa a cikin aikin yau da kullun na iya haɓaka motsi, haɓaka aiki a cikin ayyukan jiki daban-daban, da ba da gudummawa ga lafiyar kwatangwalo gabaɗaya.

Yanayinta: tsammanin nuni a nuni Hip External Rotator Stretch

• Lanƙwasa gwiwa na dama kuma ku haye ƙafar dama a kan cinyar ku ta hagu, ku ajiye shi a ƙasa.
• Sanya hannun dama a ƙasa a bayanka don tallafi kuma ka rungume gwiwa na dama tare da hannun hagu.
• A hankali karka karkatar da jikinka na sama zuwa dama, yana kallon kafadarka ta dama. Ya kamata ka ji mikewa a cikin kwatangwalo da gindi na dama.
• Riƙe shimfiɗa don 20-30 seconds, sa'an nan kuma sannu a hankali komawa zuwa wurin farawa kuma maimaita tare da ɗayan kafa.

Lajin Don yi Hip External Rotator Stretch

• Dabarar da ta dace: Juya jikinka zuwa dama, yin amfani da hannun hagu a matsayin tallafi ta hanyar nannade shi a kusa da gwiwa na dama. Wannan zai taimaka wajen zurfafa shimfiɗa. Ka tuna don kiyaye kashin baya kuma ka guje wa zagaye na baya, kuskuren gama gari wanda zai iya haifar da rauni.
• Numfashi: Numfashi sosai kuma ka riƙe shimfiɗa na kusan daƙiƙa 30. Mutane da yawa sukan rike numfashin su yayin mikewa, amma yana da matukar muhimmanci a sha iska kullum don ba da damar iskar oxygen ta isa tsokoki, yana taimaka musu su huta da mikewa sosai.
• Ƙarfi a hankali: Kar a tilasta shimfiɗa. A hankali ƙara shimfiɗa a duk lokacin da kuka fitar da numfashi. Na kowa

Hip External Rotator Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Hip External Rotator Stretch?

Ee, tabbas masu farawa zasu iya yin motsa jiki na Hip External Rotator Stretch. Yana da motsa jiki mai sauƙi kuma mai tasiri don ƙara sassauci da motsi a cikin yankin hip. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Hakanan yana iya zama da fa'ida a sami mai horar da motsa jiki ko likitan motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da tsari da fasaha daidai.

Me ya sa ya wuce ga Hip External Rotator Stretch?

• Pigeon Pose Stretch: Wannan yoga pose shine bambance-bambancen juyawa na hip na waje inda za ku fara a cikin wani wuri, sa'an nan kuma kawo gwiwa guda ɗaya a gaba ku ajiye shi fiye ko žasa a bayan wuyan hannu, da kuma mika sauran ƙafar ku a bayan ku, ajiye hip ɗin ku a bude. da ƙananan ƙafar ku a cikin layin diagonal.
• Hoto na Hudu: Ana yin wannan bambancin ta hanyar kwanciya a bayanka, haye ƙafa ɗaya a kan gwiwa, sa'an nan kuma jawo ƙafar da ba a yanke ba a hankali zuwa kirjinka, yana shimfiɗa tsokoki na waje na ƙafar da aka ketare.
• Tsaye Hip External Rotator Stretch: Wannan ya haɗa da tsayawa tsaye, haye ƙafa ɗaya a kan kishiyar gwiwa, sa'an nan kuma lanƙwasa a hips kamar yana zaune a kujera, ajiyewa.

Me suna da abin da ya sanya ɗaukehawa ga Hip External Rotator Stretch?

• Ƙwararren 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 Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) na piriformis, wani ƙananan tsoka da ke da zurfi a cikin buttock, wanda zai iya taimakawa wajen jujjuyawar waje na hip da kuma gabaɗayan motsi na hip lokacin da aka shimfiɗa daidai.
• A ƙarshe, motsa jiki na Gadar Glute kuma na iya haɓaka Hip External Rotator Stretch ta hanyar ƙarfafa gluteus maximus, wanda ke taimakawa wajen haɓaka hip da jujjuyawar waje, inganta ingantaccen kwanciyar hankali da motsi.