Juyawa Da Tsawa Hip Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Hamstrings, Iliopsoas, Quadriceps

Sakonni ga Juyawa Da Tsawa Hip Stretch

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙarƙwa ) ce mai fa'ida wanda ke kai hari ga ƙwanƙwasa ƙwanƙwasa da haɓakawa, haɓaka sassauci da rage tashin hankali a cikin waɗannan wurare masu yawa. Yana da kyau ga mutanen da ke jagorantar salon rayuwa, 'yan wasa, ko waɗanda ke murmurewa daga raunin da ya shafi hip. Haɗa wannan shimfidawa a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka motsin motsi, tallafawa mafi kyawun matsayi, da rage ƙananan ciwon baya, yin ayyukan yau da kullun da kwanciyar hankali da haɓaka aikin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Juyawa Da Tsawa Hip Stretch

• Ɗaga gwiwa na dama zuwa kirjin ku, kama shi da hannaye biyu kuma ku jawo shi kusa da jikin ku don shimfiɗa kwatangwalo. Tabbatar kiyaye bayanka madaidaiciya kuma ka guji karkata gaba.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, numfashi mai zurfi da jin shimfiɗa a cikin kwatangwalo.
• Sannu a hankali saki gwiwa na dama kuma komawa wurin farawa.
• Maimaita matakan guda ɗaya tare da gwiwa na hagu, tabbatar da yin shimfiɗar daidai a bangarorin biyu.

Lajin Don yi Juyawa Da Tsawa Hip Stretch

• Kula da Matsayi mai Kyau: Yayin jujjuyawar da tsayin hanji, tabbatar da cewa bayanku ya kasance madaidaiciya kuma ainihin ku yana aiki. Kuskure na yau da kullun shine zagaye baya ko barin ciki ya sag, wanda ba kawai yana rage tasirin shimfidawa ba amma yana sanya damuwa mara kyau akan kashin baya.
• Sarrafa motsin ku: Guji yin bouncing ko yin motsi mai ban tsoro yayin mikewa. Madadin haka, yi nufin a hankali, motsi masu sarrafawa. Wannan zai taimaka wajen hana raunin da ya faru da kuma tabbatar da cewa an yi amfani da shimfiɗa a kan daidaitattun tsokoki.
• Kar ku yi Guguwa: Riƙe kowane miƙewa na tsawon aƙalla daƙiƙa 15-30 kuma kada ku yi gaggawar motsi. Wannan yana ba tsokoki lokaci don shakatawa da tsawo. Kuskure na yau da kullun shine a gaggauce ta mikewa, wanda zai iya iyakance tasirin su kuma yana iya haifar da rauni.

Juyawa Da Tsawa Hip Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Juyawa Da Tsawa Hip Stretch?

Ee, masu farawa za su iya yin motsa jiki na Ƙwaƙwalwar Ƙwaƙwalwa da Tsawaita Hip. Hanya ce mai sauƙi da tasiri don inganta sassauci da motsi a cikin haɗin gwiwa na hip. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa raunin da ya faru. Hakanan ana ba da shawarar neman shawara daga ƙwararren mai horarwa ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Juyawa Da Tsawa Hip Stretch?

• Pigeon Pose: Wannan yoga pose shine babban jujjuyawar hip da kuma shimfidawa inda zaku sanya ƙafa ɗaya a gabanku kun lanƙwasa a kusurwar dama, kuma ku shimfiɗa ɗayan ƙafar a bayan ku.
• Butterfly Stretch: Ana yin haka ta hanyar zama a ƙasa, haɗa tafin ƙafafu tare, da kuma tura gwiwoyinku a hankali zuwa ƙasa don shimfiɗa kwatangwalo.
• Lunge Stretch: Wannan bambancin ya haɗa da taka ƙafa ɗaya gaba zuwa matsayi na huhu, ajiye gwiwa a saman idon idon ku, da kuma danna hips gaba don mikewa.
• Ƙwaƙwalwar Kwango: Wannan ya haɗa da kwantawa a bayanka, durƙusawa gwiwoyi, da haye ƙafa ɗaya a kan gwiwa, sa'an nan kuma jawo ƙafar da ba a ƙetare ba a hankali zuwa gare ku don shimfiɗa kwatangwalo.

Me suna da abin da ya sanya ɗaukehawa ga Juyawa Da Tsawa Hip Stretch?

• Pigeon pose, sanannen yoga matsayi, hadin m sassauya ta hanyar fadada hip budewa ta hanyar samar da sassauƙa da rotatorbors, inganta sassauƙa da kuma dawo da tashin hankali a waɗannan yankuna.
• Squats wani ingantaccen motsa jiki wanda ya dace da juyawa da juyawa da fadada hip; suna ƙarfafa ƙananan jiki, musamman quadriceps, hamstrings, da glutes, waɗanda ke tallafawa haɗin gwiwa na hip da haɓaka motsi na hip gaba ɗaya.