Juyawa Da Tsawa Hip Stretch

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

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 Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙa ) wani motsa jiki ne mai mahimmanci wanda ya fi dacewa da gyare-gyare na hip da kuma extensors, yana taimakawa wajen ƙara yawan sassauci, rage ƙima, da inganta motsin hip gaba ɗaya. Wannan shimfidawa yana da amfani musamman ga 'yan wasa, masu gudu, ko duk wanda ya shafe tsawon lokaci yana zaune, saboda yana iya rage rashin jin daɗi na hip da inganta matsayi. Mutane da yawa za su so yin wannan motsa jiki don haɓaka kewayon motsin su, hana rauni, da tallafawa mafi kyawun daidaitawar jiki a cikin ayyukansu na yau da kullun ko ayyukan motsa jiki.

Yanayinta: tsammanin nuni a nuni Juyawa Da Tsawa Hip Stretch

• Sannan, ɗaga gwiwa ɗaya zuwa ga ƙirjinka gwargwadon iyawa, wannan shine ɓangaren jujjuyawar kwatangwalo na motsa jiki.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan sannu a hankali rage ƙafar ku baya zuwa wurin farawa.
• Yanzu, mika ƙafa ɗaya a bayanka gwargwadon iyawa, wannan shine ɓangaren haɓakar hips na motsa jiki.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan a hankali dawo da ƙafarka zuwa wurin farawa kuma maimaita motsa jiki tare da ɗayan ƙafar.

Lajin Don yi Juyawa Da Tsawa Hip Stretch

• Motsi masu sarrafawa: Yana da mahimmanci don aiwatar da ƙungiyoyin a hankali kuma cikin tsari mai sarrafawa. Guguwa ta hanyar shimfiɗa ko yin amfani da motsin motsi na iya haifar da rauni. Madadin haka, mayar da hankali kan motsi cikin sauƙi ta hanyar sassauƙa da haɓakawa, riƙe kowane matsayi na ƴan daƙiƙa.
• Dumi-Up: Kar a taɓa fara Ƙunƙwasawa da Tsawa Hit ɗin ba tare da fara dumama ba. Yin hakan na iya raunana tsokoki. Kafin ka fara, yi ɗumi mai haske kamar tafiya cikin gaggauce ko ƴan mintuna akan keken tsaye don samun jininka yana gudana kuma tsokoki sun yi dumi.
• Saurari Jikinku: Yayin da yake al'ada don jin mikewa yayin wannan aikin, bai kamata ku taɓa jin zafi ba. Idan kun yi,

Juyawa Da Tsawa Hip Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Juyawa Da Tsawa Hip Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Flexion da Extension Hip Stretch. Koyaya, yana da mahimmanci don farawa a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Yana iya zama da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Hakanan yana da mahimmanci don sauraron jikin ku kuma kada ku matsa sosai idan kun ji rashin jin daɗi. Ka tuna, ana gina sassauƙa da ƙarfi akan lokaci, don haka haƙuri da daidaito sune maɓalli.

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

• Tattabara Pose Stretch: Wannan yoga pose ya ƙunshi lanƙwasa ƙafa ɗaya a gabanka da kuma shimfiɗa ɗayan a bayanka, jingina gaba don zurfafa shimfiɗa a cikin kwatangwalo.
• Tsarin Lunge: Wannan bambancin ya haɗa da taka ƙafa ɗaya gaba zuwa matsayi na huhu, ajiye gwiwa na baya a ƙasa, da danna hips gaba don shimfiɗawa.
• Babbar Supine Hip flower: Don wannan shimfidawa, kwanta a baya ka cire gwiwa guda zuwa ga bene, ya shimfiɗa sauran shimfidar kafa.
• Tsayayyen Hip Flexor Stretch: Wannan bambancin ya ƙunshi tsayawa da ja da gwiwa ɗaya zuwa ga ƙirjin ku, riƙe da bango ko kujera don daidaitawa, don shimfiɗa kwatangwalo.

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

• Glowle Brides: Wannan motsa jiki ya cika sassauya da fadada hip ta hanyar yin niyya ga tsokoki na gruteal, inganta ingantacciyar hanyar hip da jeri na gari.
• Pigeon Pose: Wannan yoga pose shine shimfiɗar hips mai zurfi wanda ya dace da Ƙaƙwalwar Ƙwaƙwalwa da Ƙwaƙwalwar Hip ta hanyar ƙara inganta sassaucin hip da kewayon motsi, kuma yana taimakawa wajen rage tashin hankali da maƙarƙashiya a yankin hip.