Kwance Kafar Tuck Hip Stretch

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Kwance Kafar Tuck Hip Stretch

A kwance ƙafafun ƙwanƙwasa motsa jiki shine abin motsa jiki wanda ke niyyar kwatangwalo, ƙananan baya, da kuma gunaguni, taimako don haɓaka sassauci da rage girman tsoka. Yana da kyau ga mutanen da suka shiga cikin ayyukan zama ko waɗanda ke fama da ƙananan baya ko rashin jin daɗi na hip, saboda yana taimakawa wajen kawar da tashin hankali a waɗannan wurare. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka motsi, inganta matsayi, da inganta lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kwance Kafar Tuck Hip Stretch

• Lanƙwasa gwiwa ɗaya kuma ja shi zuwa ga ƙirjin ku, kiyaye ɗayan ƙafar madaidaiciya kuma a kwance a ƙasa.
• Riƙe gwiwar gwiwarka da hannaye biyu kuma a hankali ja shi kusa da kirjin ka har sai ka ji mikewa a cikin kwatangwalo da baya.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, yana tabbatar da cewa kuna numfashi sosai kuma ku kwantar da jikin ku.
• Maimaita tsari tare da ɗayan ƙafar, kuma yin nufin maimaitawa 3-5 a kowane gefe.

Lajin Don yi Kwance Kafar Tuck Hip Stretch

• Daidaitaccen Fom: Kunna gwiwoyinku kuma ja su zuwa ga ƙirjin ku. Riƙe kafafunku kawai a ƙarƙashin gwiwa tare da hannayenku. Kuskuren gama gari anan shine jan ƙafafu a idon sawu ko ƙafafu wanda zai iya raunana gwiwoyinku. Koyaushe ja daga ƙasan gwiwa.
• Motsi Mai Sarrafa: Ka guji firgita ko motsi da sauri saboda wannan na iya haifar da rauni. Sannun motsi, sarrafawa shine mabuɗin don haɓaka kwatangwalo da ƙananan baya yadda ya kamata.
• Fasahar Numfashi: Ka tuna da yin numfashi a ko'ina a duk lokacin motsa jiki. Rike numfashinka na iya haifar da tashin hankali mara amfani a jikinka. Yi numfashi yayin da kuke sakin ƙafafunku da fitar da numfashi yayin da kuke jan su zuwa ga ƙirjin ku.
• Tsawon lokaci: Riƙe mikewa na kusan daƙiƙa 20-30 sannan a saki. Ka guji riƙe shimfiɗa don

Kwance Kafar Tuck Hip Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kafar Tuck Hip Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Kwance Tuck Hip Stretch. Hanya ce mai sauƙi kuma mai tasiri don shimfiɗa kwatangwalo da ƙananan baya. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da sigar da ta dace don hana rauni. Idan kun kasance sababbi don motsa jiki, kuna iya farawa da sassauƙan sigar shimfiɗa kuma a hankali ƙara ƙarfin yayin da sassaucinku ya inganta. Hakanan zaka iya la'akari da neman jagora daga ƙwararrun motsa jiki don tabbatar da cewa kana yin aikin daidai.

Me ya sa ya wuce ga Kwance Kafar Tuck Hip Stretch?

• Tattabara Pose: Wannan yoga pose ya ƙunshi kawo ƙafa ɗaya a gabanku a cikin wani wuri mai lanƙwasa da kuma shimfiɗa ɗayan ƙafar a bayan ku, shimfiɗa kwatangwalo na kafa ta baya.
• Deep Squat Hip Stretch: A cikin wannan bambance-bambance, kuna yin zurfafa zurfafawa kuma kuyi amfani da gwiwar gwiwar ku don tura gwiwoyinku daban, kuna shimfiɗa kwatangwalo.
• Lizard Pose: Wannan hoton yoga ya ƙunshi taka ƙafa ɗaya gaba zuwa cikin huhu da sanya hannayen biyu a cikin ƙafar, yana shimfiɗa kwatangwalo na ƙafar baya.
• Frog Pose: Wannan matsayi yana buƙatar ka tashi a kan kowane hudu, yada gwiwoyinka, sa'an nan kuma a hankali tura kwatangwalo zuwa dugaduganka, shimfiɗa kwatangwalo.

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

• Pigeon pose wani motsa jiki ne wanda ya dace da maƙaryacin ƙafafun ƙwallon ƙafa da rotatorbors, haɓaka haɓakar haɓakawa a cikin waɗannan wuraren, wanda zai iya inganta ingancin ƙura.
• The Seated Forward Bend motsa jiki kuma ya cika Ƙafar Kwando Tuck Hip Stretch saboda yana shimfiɗa ƙananan baya da hamstrings, wanda zai iya taimakawa wajen inganta sassaucin hip gaba ɗaya da motsi, yana sa hip ɗin ya fi tasiri.