Kafada Extensor Adductor And Retractor Stretch

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Kafada Extensor Adductor And Retractor Stretch

The kafada Extensor Adductor And Retractor Stretch wani cikakken motsa jiki ne da aka tsara don haɓaka sassauci, inganta matsayi, da rage tashin hankali na tsoka a cikin kafadu, baya, da kirji. Wannan motsa jiki yana da kyau ga daidaikun mutane waɗanda ke yin ayyukan da ke buƙatar amfani da kafaɗa mai yawa ko waɗanda ke ɗaukar tsawon sa'o'i a tebur, wanda ke kaiwa ga kafaɗun kafadu. Ta hanyar haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun, ɗaiɗaikun mutane na iya sauƙaƙe kafada da rashin jin daɗi na baya, haɓaka kewayon motsi, da haɓaka ingantaccen daidaitawar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kafada Extensor Adductor And Retractor Stretch

• Mika hannunka kai tsaye a gabanka a tsayin kafada, haɗa yatsun hannunka tare da tafukanka suna fuskantar waje.
• A hankali tura hannuwanku gaba yayin da kuke riƙe hannayenku madaidaiciya, yakamata ku ji shimfiɗa a cikin kafadu da babba baya.
• Riƙe wannan shimfiɗar na tsawon daƙiƙa 20 zuwa 30, yana numfashi a kullum.
• Sannu a hankali saki shimfiɗa kuma komawa zuwa wurin farawa, sannan maimaita motsa jiki sau 3-5.

Lajin Don yi Kafada Extensor Adductor And Retractor Stretch

• Madaidaicin Matsayi: Tsayawa daidaitaccen matsayi yana da mahimmanci yayin aiwatar da shimfidar kafada Extensor Adductor da shimfiɗar Retractor. Tsaya ko zauna a mike, kar a baka baya ko runguma gaba, saboda wadannan yanayin da ba daidai ba na iya haifar da rauni ko rauni.
• Sarrafa motsin ku: Matsa cikin shimfiɗar a hankali kuma ku guje wa duk wani motsi ko motsi na kwatsam. Wadannan na iya haifar da ciwon tsoka ko sprain. Madadin haka, mayar da hankali kan santsi, motsi masu sarrafawa.
• Kar ku wuce gona da iri: Kuskure na gama gari shine ka tura jikinka sama da iyakarsa. Miqewa bai kamata ya haifar da ciwo ba. Idan kun ji zafi, yana nufin kuna matsawa sosai. Maimakon haka, yi nufin jan hankali.
• Daidaitawa: Daidaituwa shine mabuɗin don ganin sakamako. Gwada yi

Kafada Extensor Adductor And Retractor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Kafada Extensor Adductor And Retractor Stretch?

Ee, masu farawa za su iya yin aikin motsa jiki na kafada Extensor Adductor And Retractor Stretch. Koyaya, yana da mahimmanci a fara da shimfiɗa haske don hana duk wani rauni mai yuwuwa. Kamar kowane motsa jiki, yana da mahimmanci don kula da tsari da fasaha mai kyau. Idan ba ku da tabbas game da yadda ake yin wannan motsa jiki, yana iya zama taimako don tuntuɓar mai horar da kai ko likitan motsa jiki. Suna iya ba da jagora kuma su tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Kafada Extensor Adductor And Retractor Stretch?

• Ƙofar Ƙofar wani bambanci ne inda kake tsaye a buɗaɗɗen kofa, sanya hannayenka a tsayin kafada a kowane gefen firam ɗin, kuma ka karkata gaba har sai ka ji shimfiɗa a kafadu da ƙirjinka.
• Wurin Zauren Layi shine bambancin inda kuke zama a ƙasa tare da shimfiɗa ƙafafunku, maɗaɗɗen maɗaurin juriya a kusa da ƙafafunku, kuma ja baya akan band ɗin, kuna matse ruwan kafada tare.
• Band-banda-banbanci shine bambancin inda kuka riƙe ƙungiyar juriya da hannaye biyu a gabanku a matakin kirji, sannan kuma cire bandagar da kafada tare da kafada tare.
• Reverse Fly Stretch shine bambancin inda kuka tsaya tare da ɗan lanƙwasa a gwiwoyinku, ku karkata gaba daga cinyoyinku, kuma ku miƙe hannuwanku madaidaiciya.

Me suna da abin da ya sanya ɗaukehawa ga Kafada Extensor Adductor And Retractor Stretch?

• Bent-Over Rows: Wannan motsa jiki ya cika kafada Extensor Adductor da Retractor Stretch ta hanyar yin niyya ga rhomboids da tsokoki latissimus dorsi, wadanda sune tsokoki na farko da ke da hannu wajen janyewar kafada da kuma haɗuwa, bi da bi, don haka ƙara ƙarfi da sassaucin waɗannan tsokoki.
• Fuskar Fuskar: Wannan motsa jiki yana cika kafada Extensor Adductor da Retractor Stretch ta hanyar mai da hankali kan deltoids na baya, trapezius na sama, da rhomboids, waɗanda ke da mahimmanci don jujjuyawar kafaɗa da ƙaddamarwa, don haka haɓaka lafiyar haɗin gwiwa na kafada da matsayi.