Kwance Glute Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus

Sakonni ga Kwance Glute Stretch

A kwance mai laushi mai amfani yana da fa'ida sosai wanda da farko yakan bunkasa m, kwatangwalo, da ƙananan baya, taimakawa haɓaka sassauci da rage girman tsoka da rage tsoka. Yana da kyakkyawan motsa jiki ga mutanen kowane matakin motsa jiki, musamman waɗanda ke zaune na tsawon lokaci ko kuma suna fuskantar rashin jin daɗi na ƙasa. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka motsinku gaba ɗaya, rage tashin hankali na tsoka, kuma yana ba da gudummawa ga mafi koshin lafiya, daidaiton matsayi.

Yanayinta: tsammanin nuni a nuni Kwance Glute Stretch

• Lanƙwasa gwiwa ta dama kuma sanya ƙafar dama akan gwiwa ta hagu, yin siffa guda huɗu tare da ƙafafunku.
• A hankali ka kama cinyarka ta hagu da hannaye biyu sannan ka ja shi zuwa kirjin ka, jin mikewa a gluten dama.
• Riƙe wannan shimfiɗar na kusan daƙiƙa 20-30, numfashi mai zurfi da ƙyale tsokoki su huta.
• Saki kuma canza ɓangarorin, maimaita shimfiɗa tare da ƙafar hagu akan gwiwa na dama.

Lajin Don yi Kwance Glute Stretch

• Daidaitaccen Form: Lanƙwasa gwiwa ɗaya kuma sanya idon kafa na lanƙwasa akan gwiwa na madaidaiciyar kafa. Wannan yana samar da siffar triangle tare da kafafunku. Kai ta cikin triangle kuma ka riƙe bayan ƙafar madaidaiciyar ƙafar ka, ja shi a hankali zuwa kirjinka. Ya kamata ku ji mikewa a cikin ƙoƙon ƙafar da aka lanƙwasa. Yana da mahimmanci a ajiye bayanku a kwance a ƙasa a duk tsawon lokacin da aka shimfiɗa don guje wa tauye kashin baya.
• Ka guje wa wuce gona da iri: Kuskure ne na gama gari ka ja madaidaicin kafa da karfi zuwa kirjin ka a kokarin zurfafa mikewa. Wannan na iya haifar da ciwon tsoka ko rauni. Yana da kyau a riƙa shimfiɗa a hankali na dogon lokaci, maimakon matsawa cikin matsanancin shimfiɗa don wani

Kwance Glute Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Glute Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Lying Glute Stretch. Yana da sauƙi mai sauƙi kuma mai tasiri wanda ke kaiwa ga glutes kuma zai iya taimakawa wajen inganta sassauci da rage ƙananan ciwon baya. Ga yadda kuke yi: 1. Kwanta a bayanka akan tabarma ko wuri mai dadi. 2. Lanƙwasa gwiwoyi biyu kuma sanya ƙafafu a saman ƙasa. 3. Haye ƙafa ɗaya akan kishiyar gwiwa. 4. A hankali a ja kafar da ba a ketare ta zuwa kirjin ku har sai kun ji mikewa a cikin kwarin gwiwa da kwatangwalo na kafar da aka ketare. 5. Riƙe na 20-30 seconds, sa'an nan kuma canza kuma maimaita a daya gefen. Ka tuna, yana da mahimmanci a saurari jikinka kuma kawai ka shimfiɗa har zuwa dadi. Idan kun ji wani ciwo, dakatar da shimfiɗa. Kamar yadda yake tare da kowane sabon motsa jiki na yau da kullun, yana da kyau a tuntuɓi likita ko ƙwararrun motsa jiki don tabbatar da atisayen sun dace da matakin lafiyar ku da yanayin lafiyar ku.

Me ya sa ya wuce ga Kwance Glute Stretch?

• Pigeon Pose: Wannan yoga tsayawa ya ƙunshi lanƙwasa ƙafa ɗaya a gabanka tare da sauran ƙafar a baya, sannan jingina gaba don zurfafa shimfiɗa.
• Tsallake Ƙafar Glute Stretch: Wannan ya haɗa da kwanciya a bayanka, haye ƙafa ɗaya a kan kishiyar gwiwa, da jan ƙafar da ba a ketare a hankali zuwa kirjinka.
• Tsaye Glute Stretch: Wannan bambancin ya ƙunshi tashi tsaye, haye ƙafa ɗaya akan kishiyar gwiwa, sannan a hankali tura ƙasa akan gwiwa.
• Dukkan Supine Hoto guda hudu Matsa: Wannan ya shafi kwance a bayan ka, yana tsallaka ƙafa ɗaya a kan gwiwa, sannan ya jawo ƙafafun da ba a lalata ba.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Glute Stretch?

• Zaunar da karkatar da murƙushe: wannan aikin ya cika da kwance a cikin m taske amma kuma yana ƙaruwa da aikin glute kuma yana iya shafar aikinsu da sassauci.
• Foam mirgina: Duk da cewa ba aikin al'ada ba, ana iya amfani da kumfa a cikin kwance mai laushi mai shimfiɗa, wanda zai iya taimaka wajen rage yawan tsoka, wanda zai iya ƙaruwa mafi inganci.