Kneeling Toe Up Hamstring Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Kneeling Toe Up Hamstring Stretch
Ƙwallon 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 Ƙaƙwalwa na Ƙaƙƙarfan Ƙaƙƙarfan Ƙaƙƙarfan Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa ne wanda ya fi dacewa da hamstrings, inganta sassauci da rage haɗarin raunin da ya faru. Wannan shimfidawa yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ya fuskanci maƙarƙashiya a cikin hamstrings ko ƙananan baya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka aikinku gaba ɗaya a cikin ayyukan jiki, haɓaka mafi kyawun matsayi, da kuma taimakawa wajen kawar da ƙananan ciwon baya.
Yanayinta: tsammanin nuni a nuni Kneeling Toe Up Hamstring Stretch
- Sannu a hankali shimfiɗa ƙafar gaba a gabanka, ajiye ƙafarka a ƙasa.
- A hankali ɗaga yatsan ƙafar ƙafar ƙafa zuwa rufi, ajiye diddige a ƙasa, har sai kun ji shimfiɗa a bayan cinyar ku.
- Rike wannan matsayi, tabbatar da baya ya mike kuma kwatangwalo yana da murabba'i, don 20 zuwa 30 seconds don ba da damar tsokar hamstring ya shimfiɗa.
- Canja kafafu kuma maimaita tsari.
Lajin Don yi Kneeling Toe Up Hamstring Stretch
- Madaidaicin Matsayi: Fara da durƙusa akan gwiwa ɗaya tare da ɗayan ƙafar a gabanka, yatsun kafa suna nunawa sama. Kafar gaban ku ya kamata ya zama madaidaiciya, kuma bayanku ya zama daidai. Ka guji yin baka na baya ko lankwasa kafarka ta gaba, domin wadannan kura-kurai ne na yau da kullun wadanda zasu iya haifar da rauni ko rage tasirin mikewa.
- Miƙewa A hankali: Ka karkata gaba daga kwatangwalo, kiyaye bayanka madaidaiciya, har sai ka ji mikewa a cikin hamstring na gaban ka. Kar a billa ko tilasta mikewa - wannan kuskure ne na kowa wanda zai iya haifar da ciwon tsoka. Ya kamata shimfidawa ya kasance a hankali kuma a sarrafa shi.
- Rike da Numfashi: Rike shimfiɗar aƙalla 15-30
Kneeling Toe Up Hamstring Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Kneeling Toe Up Hamstring Stretch?
Ee, mafari tabbas za su iya yin motsa jiki na Kneeling Up Hamstring Stretch. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan mafari ya sami shimfiɗar ya yi tsanani sosai, za a iya gyara shi zuwa matakin da ya fi dacewa. Yana da kyau koyaushe a fara kowane sabon tsarin motsa jiki a hankali kuma ƙara ƙarfi yayin da jikin ku ya saba da motsi.
Me ya sa ya wuce ga Kneeling Toe Up Hamstring Stretch?
- Zazzage Hamstring Stretch: A cikin wannan bambancin, kuna zaune a ƙasa tare da shimfiɗa ƙafafunku a gabanku, ku karkata gaba daga kwatangwalo, ku yi ƙoƙarin taɓa yatsun kafa, tabbatar da shimfidawa mai kyau a cikin hamstrings.
- Kwance Tsakanin Hamstring Tare da Maɗauri: Don wannan bambancin, kuna kwantawa a bayanku, ɗaga ƙafa ɗaya a tsaye, kuma amfani da madauri ko tawul a kusa da ƙafar ku don jawo ƙafar a hankali zuwa gare ku, yana shimfiɗa hamstring.
- Hamstring Stretch akan bango: Wannan bambancin ya haɗa da kwanciya a bayanka kusa da bango, shimfiɗa ƙafa ɗaya zuwa bango yayin da ɗayan ya kasance a kwance a ƙasa, kuma a hankali yana tura diddige zuwa bango don shimfiɗa hamstring.
- Kasa Dog Yoga Pose: Wannan yoga pose wani bambanci ne inda
Me suna da abin da ya sanya ɗaukehawa ga Kneeling Toe Up Hamstring Stretch?
- Ƙarƙashin Ƙarƙashin Ƙasa: Wannan yoga ba kawai yana shimfiɗa hamstrings ba har ma da maruƙa da baya, yana haɓaka Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙaƙwalwa na Ƙarfafawa ) .
- Glute Bridges: Yayin da wannan motsa jiki ya fi mayar da hankali ga glutes, yana kuma haɗa da hamstrings, yana haɓaka Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru ta Ƙarfafa waɗannan tsokoki, wanda zai iya inganta aikin a cikin shimfiɗa kuma ya rage hadarin rauni.
Karin kalmar raɓuwa ga Kneeling Toe Up Hamstring Stretch
- Hamstring Stretch Exercise
- Nauyin Jiki Hamstring Workout
- Kneeling Toe Up Workout
- Ayyukan Ƙarfafa Cinya
- Jiki Nauyin Cinya
- Motsa jiki da cinyoyi
- Kneeling Hamstring Stretch
- Yatsa Up Hamstring Stretch
- Ayyukan Nauyin Jiki don Hamstrings
- Yatsan Yatsan Yatsan guiwa sama Don Ƙarfafa cinyoyi