Kneeling Hip Flexor

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps

Sakonni ga Kneeling Hip Flexor

Kneeling Hip Flexor wani motsa jiki ne da aka yi niyya wanda aka tsara don shimfiɗawa da ƙarfafa tsokoki na hip, wanda zai iya taimakawa wajen inganta sassauci, daidaitawa, da kuma motsi gaba ɗaya. Yana da fa'ida musamman ga 'yan wasa, masu gudu, da waɗanda suke ɗaukar dogon lokaci a zaune, saboda yana iya rage matsewa da rashin jin daɗi a yankin hips. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka aikin ku a cikin ayyukan jiki daban-daban kuma zai iya ba da gudummawa ga mafi kyawun matsayi da rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Kneeling Hip Flexor

• Tabbatar cewa kafarka ta gaba tana kan idon idonka kai tsaye kuma gwiwa tana a kusurwar digiri 90.
• A hankali tura kwatangwalo a gaba, kiyaye bayanku madaidaiciya da hannayenku akan kwatangwalo ko gwiwa don daidaitawa.
• Riƙe wannan shimfiɗar na tsawon kusan daƙiƙa 30, jin shimfiɗa a cikin kwatangwalo na ƙafar baya.
• Canja kafafu kuma maimaita motsa jiki don tabbatar da cewa bangarorin biyu sun mike daidai.

Lajin Don yi Kneeling Hip Flexor

• Tsaya Matsayi: Tsaya ƙirjinka a tsaye kuma baya madaidaiciya a duk lokacin motsa jiki. Jingina gaba ko ɗaga baya na iya haifar da rauni kuma ya rage tasirin shimfidawa.
• Shiga Jikinku: Haɗa tsokoki na ciki don daidaita jikin ku da hana motsi mara amfani. Wannan zai taimake ka ka kula da ma'auni kuma tabbatar da cewa shimfidawa yana nufin gyare-gyare na hip.
• Miƙewa A hankali: Ka karkata a hankali a hankali, ka kiyaye jikinka na sama a mike, har sai ka ji mikewa a kwankwason kafa na durkushe. Guji kuskuren gama gari na huhu gaba da ƙarfi, wanda zai iya raunana tsokoki da haɗin gwiwa.
• Rike kuma Maimaita:

Kneeling Hip Flexor Tambayoyin Masu Nuna

Shi beginners za su iya Kneeling Hip Flexor?

Ee, masu farawa tabbas za su iya yin motsa jiki na ƙwanƙwasa Hip Flexor. Yana da motsa jiki mai sauƙi da tasiri don inganta sassauci da ƙarfi a cikin ƙwanƙwasa na hip. Duk da haka, yana da mahimmanci don tabbatar da tsari daidai don kauce wa rauni. Idan akwai wani rashin jin daɗi ko ciwo, zai fi kyau a tuntuɓi mai horar da jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Kneeling Hip Flexor?

• Kneeling Hip Flexor tare da Juyawa ya ƙunshi karkatar da jiki na sama zuwa gefen ƙafar gaba don ƙarfafa shimfidawa da haɗa ƙananan baya.
• Kneeling Hip Flexor with Reach wani bambanci ne inda kuka kai sama tare da hannu a gefe ɗaya da ƙafar baya don ƙara mikewa ta cikin gangar jikin kuma ku ƙara shiga cikin jujjuyawar hip.
• Ganyen hpyely tare da m sassauya ya ƙunshi jingina jiki zuwa gefen kafa na gaba don sanya tsokoki a gefen kuma ƙara ƙaruwa da shimfiɗa.
• Kneeling Hip Flexor tare da Resistance Band ya haɗa da madauki juriya a kusa da ƙafar baya da kuma ja shi gaba don ƙara ƙarin juriya da zurfafa shimfiɗa.

Me suna da abin da ya sanya ɗaukehawa ga Kneeling Hip Flexor?

• Pigeon Pose: Wannan yoga yana da zurfi mai zurfi mai zurfi wanda ke yin la'akari da gyare-gyare na hip, yana cike da Kneeling Hip Flexor ta hanyar samar da nau'i daban-daban kuma yana taimakawa wajen kara yawan sassauci a yankin hip.
• Squats: squats wani fili ne na fili wanda ke bin ƙananan jikin, don haka ya dace da motsi da ke kewaye da haɓakawa da kwanciyar hankali na haɗin gwiwa.