Kafa Up Hamstring Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Kafa Up Hamstring Stretch
Ƙafar Ƙafar Hamstring Stretch wani motsa jiki ne mai tasiri wanda ya fi dacewa da tsokoki na hamstring, haɓaka sassauci, inganta daidaituwa, da kuma taimakawa wajen rigakafin rauni. Wannan shimfidawa yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke yin ayyukan da ke buƙatar amfani da ƙafa mai yawa. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aikin gabaɗaya a cikin ayyukan jiki, haɓaka mafi kyawun matsayi, da rage haɗarin rauni ko rauni a cikin ƙananan jiki.
Yanayinta: tsammanin nuni a nuni Kafa Up Hamstring Stretch
- Tsayar da kafa ɗaya madaidaiciya a ƙasa, ɗaga ɗayan ƙafar a hankali, kiyaye ta madaidaiciya da shimfiɗa ta zuwa rufi gwargwadon iyawa.
- Rike bayan ƙafar ƙafar da aka ɗaga, ko dai a maraƙi ko cinya dangane da sassaucin ku, kuma a hankali ja ta zuwa gare ku don zurfafa shimfiɗa.
- Riƙe wannan matsayi na kusan daƙiƙa 15-30, jin shimfiɗa a cikin hamstring ɗinku.
- Sannu a hankali rage ƙafar ku baya zuwa ƙasa kuma maimaita shimfiɗa tare da ɗayan ƙafarku.
Lajin Don yi Kafa Up Hamstring Stretch
- **A guji wuce gona da iri**: Kuskure da aka saba shine a tilasta kafa ta mike fiye da yadda ya kamata, wanda hakan zai iya haifar da rauni. Ya kamata mikewa ya ji a hankali ba mai zafi ba. Idan kun ji zafi, dakatar da shimfiɗa nan da nan. Zai fi kyau a yi shimfiɗar daidai kuma a hankali ƙara shimfiɗar na tsawon lokaci yayin da sassaucin ku ya inganta.
- **Yi amfani da madauri ko tawul**: Idan kana da wahalar kaiwa ƙafarka yayin da take tsawanta a cikin iska, yi amfani da madauri ko tawul. Kunna shi kusa da ƙafar ku kuma ja madauri ko tawul a hankali zuwa gare ku don zurfafa shimfiɗa. Wannan yana taimakawa wajen kula da sigar da ta dace kuma yana hana damuwa da ku
Kafa Up Hamstring Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Kafa Up Hamstring Stretch?
Ee, mafari tabbas za su iya yin motsa jiki na Ƙafar Hammatin Ƙafar. Yana da babban motsa jiki don inganta sassauci da rage tashin hankali a cikin hamstrings. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi shi daidai don guje wa rauni. Ya kamata masu farawa su fara sannu a hankali kuma kada su tura shimfiɗa zuwa wurin zafi. Hakanan yana da fa'ida a dumama jiki da ɗan haske mai ɗan haske kafin mikewa. Idan an ji wani rashin jin daɗi ko jin zafi yayin motsa jiki, ana ba da shawarar tsayawa da tuntuɓar ƙwararrun motsa jiki.
Me ya sa ya wuce ga Kafa Up Hamstring Stretch?
- Tsaye Hamstring Stretch: Tsaya tsaye, mika kafa ɗaya a gabanka kuma ka kwantar da shi a kan ƙasa maras kyau, sannan ka lanƙwasa gaba daga hips don shimfiɗa hamstring.
- Kwance Hamstring Stretch tare da Maɗauri: Yayin da kake kwance a bayanka, maɗaɗɗen madauri kusa da ƙafa ɗaya kuma daidaita ƙafar zuwa rufi, ja a hankali akan madauri don zurfafa shimfiɗa.
- Hatstring mai shimfiɗa a bango: "Ku kwanta a kan baya kusa da bango kuma ku mika bangon, ku kiyaye ɗayan ɗakin kwana a ƙasa.
- Kujerar Hamstring Stretch: Zauna a gefen kujera, shimfiɗa ƙafa ɗaya a gaba tare da diddige a ƙasa da yatsun kafa suna nunawa sama, sannan ka dangana gaba kadan daga saman.
Me suna da abin da ya sanya ɗaukehawa ga Kafa Up Hamstring Stretch?
- Tsaye Quadriceps Stretch: Wannan motsa jiki yana cika Ƙafar Ƙafar Hamstring Stretch ta hanyar ƙaddamar da gaban cinyoyin, quadriceps. Ta hanyar yin aiki da hamstrings da quadriceps, za ku iya kula da daidaituwa tsakanin ƙungiyoyin tsoka da inganta aikin kafa mafi kyau.
- Maraƙi yana ɗagawa: Yayin da Ƙafa Up Hamstring Stretch ke kaiwa bayan ƙafafunku, maraƙi yana ɗaga aikin ƙananan sashi, musamman tsokoki na maraƙi. Wannan yana tabbatar da cikakken aikin motsa jiki na jiki, yana haɓaka ƙarfin ƙafa gaba ɗaya da sassauci.
Karin kalmar raɓuwa ga Kafa Up Hamstring Stretch
- Motsa jiki nauyi na hamstring
- Kafa Up Hamstring Stretch motsa jiki
- Ayyukan ƙarfafa cinya
- Hamstring mikewa tare da nauyin jiki
- Motsa jiki na ƙafa
- Hamstring motsa jiki a gida
- Dabarar Stretch na Ƙafar Ƙafa
- Motsa jiki don cinya
- Ayyukan motsa jiki don hamstrings
- Cikakken Jagoran Miƙewa Ƙafa sama.