Kwance Hip Flexor Stretch

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

Sakonni ga Kwance Hip Flexor Stretch

Motar hindip na kwance tana da amfani mai amfani wanda da farko yana nada sassa masu sassaucin ra'ayi, taimakawa haɓaka sassauci da rage ƙarfi a yankin hip. Yana da manufa ga mutanen da suke ciyar da lokaci mai yawa a zaune, 'yan wasa, ko duk wanda ke fuskantar rashin jin daɗi na hip ko kuma son haɓaka motsin su gaba ɗaya. Ta hanyar haɗa wannan shimfiɗa a cikin aikinku na yau da kullum, za ku iya rage ciwon hip da ƙananan baya, inganta yanayin ku, da yiwuwar haɓaka aikin ku a cikin ayyukan jiki daban-daban.

Yanayinta: tsammanin nuni a nuni Kwance Hip Flexor Stretch

• Lanƙwasa gwiwoyi biyu kuma sanya ƙafafunku a shimfiɗa a ƙasa, sannan ku ɗaga gwiwa ɗaya zuwa ga ƙirjin ku, riƙe shi da hannaye biyu.
• Sannu a hankali miƙe dayan ƙafar ta miƙe a saman, ajiye ta madaidaiciya.
• Riƙe gwiwar da aka lanƙwasa kusa da ƙirjin ku na tsawon daƙiƙa 20-30, jin shimfiɗa a cikin kwatangwalo na ƙafar ƙafa.
• Canja ƙafafu kuma maimaita tsari iri ɗaya, koyaushe tabbatar da kiyaye bayan ku a ƙasa yayin shimfiɗa.

Lajin Don yi Kwance Hip Flexor Stretch

• Form Da Ya Kamata: Ɗaga gwiwa ɗaya zuwa ga ƙirjin ku, riƙe da bayan cinyar ku da hannaye biyu. A hankali a miƙe ɗayan ƙafar, bar ta ta zamewa tare da ƙasa. Yi hankali kada ku takura wuyan ku ko kafadu yayin yin wannan. Kiyaye jikinka na sama a annashuwa kuma kai da kafadunka sun kwanta a kasa.
• Slow and Steady: Makullin samun mafi kyawun madaidaicin Hip Flexor Stretch shine yin shi a hankali kuma tare da sarrafawa. Ka guji yin gaggawa ko yin amfani da motsin motsi, wanda zai iya haifar da rauni. Maimakon haka, mayar da hankali kan zurfafa shimfiɗa a hankali.
• Fasahar Numfashi: Numfashi sosai kuma a ko'ina

Kwance Hip Flexor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Hip Flexor Stretch?

Ee, tabbas mafari za su iya yin aikin motsa jiki na kwance na hip Flexor Stretch. Hanya ce mai sauƙi kuma mai tasiri don shimfiɗa ƙwanƙwasa ƙwanƙwasa, wanda sau da yawa zai iya zama m saboda tsawon zama ko motsa jiki mai tsanani. Ga hanya mai sauƙi don yin shi: 1. Kwanta a bayanka akan shimfida mai lebur. 2. Lanƙwasa gwiwoyi biyu kuma sanya ƙafafu a saman ƙasa. 3. Ɗauki gwiwa ɗaya kuma kawo shi zuwa ga ƙirjinka. 4. Riƙe gwiwa da hannuwanku kuma a hankali jawo shi kusa da ƙirjin ku har sai kun ji shimfiɗa a cikin kwatangwalo na ƙafar ƙafa. 5. Riƙe na tsawon daƙiƙa 20-30, sannan canza ƙafafu. Ka tuna don kiyaye motsin ku a hankali da sarrafawa, kuma kada ku shimfiɗa har zuwa zafi. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Kwance Hip Flexor Stretch?

• Tattabara Pose: Wannan yoga pose ya ƙunshi ninka ƙafa ɗaya a gabanka da kuma shimfiɗa ɗayan ƙafar a baya, yana shimfiɗa ƙwanƙwasa ƙafar ƙafar baya.
• Butterfly Stretch: Zaune a ƙasa, haɗa tafin ƙafafu tare da tura gwiwoyinku zuwa ƙasa don shimfiɗa ƙwanƙwasa kwatangwalo.
• Zaune Hip Flexor Stretch: Zauna a gefen kujera, mika ƙafa ɗaya baya tare da durƙusa gwiwa, kuma ku karkata gaba don shimfiɗa ƙafar ƙafar ƙafar ƙafa.
• Yuine Hip Freelor ​​Strackc: Yi kwanciya a gefen gado ko benci kuma bari kafa guda ya rataya daga kirjin ka, yana kwance da yatsun kafa na hagu.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Hip Flexor Stretch?

• Tsarin Butterfly wani motsa jiki ne na karin haske yayin da yake mai da hankali kan shimfida cinyoyin ciki da yankin makwancin gwaiwa, wanda a kaikaice yana taimaka wa ƙwanƙwasa hanji ta hanyar haɓaka motsin hip gabaɗaya da sassauci.
• Mudun lunge kuma babban cikawa ne ga matsanancin hip mai shimfiɗa saboda ba wai kawai ya shimfiɗa masu sassaucin ra'ayi ba, har ma yana karfafa quadrices da ƙarfi, suna ba da daidaituwar sassauƙa da ƙarfi a cikin ƙananan jiki.