Kneeling Shin Stretch sau biyu

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki

Sakonni ga Kneeling Shin Stretch sau biyu

Doubleungiyoyin gwiwoyi na biyu mai shimfiɗa shine kyakkyawan motsa jiki wanda da farko yakan bunkasa tsokoki a cikin dukkaninku, taimaka wajen haɓaka sassauci kuma rage haɗarin shin watsawa. Wannan motsa jiki yana da kyau ga masu gudu, 'yan wasa, ko duk wanda ya fuskanci rashin jin daɗi ko matsi a ƙananan ƙafafu. Yin Ƙunƙarar Ƙwararru Biyu a kai a kai na iya taimakawa wajen rigakafin rauni, haɓaka wasan motsa jiki, da haɓaka motsin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kneeling Shin Stretch sau biyu

• Sannu a hankali zauna a kan dugadugan ku, rike bayanku madaidaiciya kuma hannayenku suna kan cinyoyinku.
• A hankali karka karkata baya ka sanya hannayenka a bayanka akan tabarma, yatsu suna nuni daga jikinka.
• A hankali ku ɗaga gwiwoyinku daga ƙasa, yayin da kuke riƙe shinshinku da saman ƙafarku a matse tabarmar.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, sannan a hankali ku runtse gwiwoyinku zuwa ƙasa don kammala maimaitawa ɗaya.

Lajin Don yi Kneeling Shin Stretch sau biyu

• Madaidaicin Matsayi: Fara da durƙusa akan tabarma tare da faɗin hips ɗin ku. Sa'an nan, matsar da ƙafa ɗaya gaba don haka ƙafarku ta kasance a kwance a ƙasa kuma gwiwa yana lanƙwasa a kusurwa 90-digiri. Ci gaba da sauran gwiwa a kan tabarma. Tabbatar cewa gwiwa na gaba yana sama da idon sawun kai tsaye, ba a tura shi gaba da yawa ba, don guje wa damuwa mara amfani a gwiwa.
• Shiga Mahimmancin ku: Haɗa manyan tsokoki a duk lokacin motsa jiki don kiyaye daidaito da kwanciyar hankali. Wannan kuma zai taimaka wajen kare ƙananan bayanku daga damuwa.
• Miƙewa A hankali: Ka karkata gaba a hankali, ka riƙe bayanka madaidaiciya, har sai ka ji shimfidawa a cikin shingin ƙafar baya. Kar a tilasta mikewa ko billa saboda wannan na iya haifar da rauni.

Kneeling Shin Stretch sau biyu Tambayoyin Masu Nuna

Shi beginners za su iya Kneeling Shin Stretch sau biyu?

Ee, masu farawa za su iya yin motsa jiki biyu na Kneeling Shin Stretch. Duk da haka, ya kamata su yi hankali don yin shi daidai don kauce wa rauni. Yana da mahimmanci don farawa a hankali, kiyaye tsari mai kyau, kuma a hankali ƙara ƙarfi yayin da sassauci da ƙarfi ke haɓaka. Idan sun fuskanci wani rashin jin daɗi ko ciwo, ya kamata su daina yin motsa jiki kuma su tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Kneeling Shin Stretch sau biyu?

• Tsaye Shin Stretch: Wannan sigar tana buƙatar ka tsaya ka sanya saman ƙafarka a kan barga mai tsayi, a hankali latsa ƙasa don shimfiɗa gashin ka.
• Wall Shin Stretch: Anan, kuna tsaye kuna fuskantar bango tare da hannayenku akan bango don tallafi, kuma ku lanƙwasa gwiwa ɗaya yayin da kuke riƙe ɗayan ƙafar madaidaiciya da diddige ƙasa don shimfiɗa gashin.
• Kumfa Roller Shin Stretch: A cikin wannan bambancin, kuna amfani da abin nadi mai kumfa a ƙarƙashin shinshinku yayin da kuke cikin matsayi, kuna juyawa da baya don shimfiɗawa da tausa tsokoki.
• Resistance Band Shin Stretch: Wannan ya haɗa da zama tare da shimfiɗa ƙafafunku a gabanku, kuɗa bandeji mai juriya a ƙafarku, da ja da baya a hankali don shimfiɗa gashin ku.

Me suna da abin da ya sanya ɗaukehawa ga Kneeling Shin Stretch sau biyu?

• Bala'idariya taira: 'Yan maraƙi yana taimakawa ƙarfafa tsokoki a kusa da shin na biyu da kuma kwanciyar hankali.
• Foam ya mirgine na haskakawa: Wannan aikin ya cika da durkushe shafaffen tashin hankali a cikin tsokoki, raunin gama gari ga masu gudu da 'yan wasa.