Kwance Kafar Tuck Hip Stretch

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

Sakonni ga Kwance Kafar Tuck Hip Stretch

A kwance ƙafafun ƙwanƙwasawa ne mai amfani wanda ya mayar da hankali kan haɓaka sassauci, m, da kuma ƙarfafa tsokoki na hip, m, da ƙananan tsokoki na hip. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke shiga cikin ayyukan zama ko wasanni waɗanda ke buƙatar sassaucin hips mai ƙarfi. Mutane za su so yin wannan motsa jiki don inganta motsi, rage haɗarin rauni, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Kwance Kafar Tuck Hip Stretch

• Kunna gwiwoyinku kuma ku ja su zuwa kirjinku, ku nannade hannuwanku a kafafunku kusa da gwiwoyi.
• A hankali a jawo gwiwowin ku kusa da kirjin ku har sai kun ji shimfiɗa a cikin kwatangwalo da ƙananan baya.
• Rike wannan matsayi na kimanin 20 zuwa 30 seconds, numfashi mai zurfi da mayar da hankali kan shakatawa da kwatangwalo da ƙananan baya.
• Sannu a hankali saki ƙafafunku kuma mayar da su zuwa wurin farawa, sannan maimaita motsa jiki kamar yadda ake so.

Lajin Don yi Kwance Kafar Tuck Hip Stretch

• Motsi Mai Sarrafa: Lokacin yin shimfiɗar, ja gwiwa ɗaya zuwa ga ƙirjin ku yayin da kuke ajiye ɗayan ƙafar a ƙasa. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba mai ƙwanƙwasa ko gaggawa ba. Wannan yana taimakawa don guje wa ciwon tsoka kuma yana tabbatar da cewa kuna mikewa yadda ya kamata.
• Kiyaye Baya Leɓe: Kuskure na gama gari shine tada baya yayin yin shimfiɗa. Tabbatar cewa bayanku ya kasance daidai da ƙasa a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kare bayanku ba amma kuma yana tabbatar da cewa kuna shimfiɗa hip ɗin yadda ya kamata.
• Numfashi: Ka tuna yin numfashi a duk lokacin motsa jiki. Wani lokaci, mutane suna riƙe numfashi a lokacin shimfiɗa, wanda zai iya haifar da tashin hankali a cikin jiki. Numfashi yayin da kake ja gwiwa zuwa gaba

Kwance Kafar Tuck Hip Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kafar Tuck Hip Stretch?

Ee, masu farawa za su iya yin motsa jiki na Kwance Tuck Hip Stretch. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Idan ba ku da tabbacin yadda ake yin wannan darasi, yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum ya jagorance ku. Kamar koyaushe, yana da mahimmanci don sauraron jikin ku kuma kada ku matsa sama da matakin jin daɗin ku. Idan kun ji wani ciwo yayin motsa jiki, dakatar da gaggawa kuma ku tuntuɓi ƙwararren lafiya.

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

• Ƙarƙashin Butterfly: Don wannan bambancin, zauna a ƙasa, durƙusa gwiwoyinku zuwa gefe kuma ku kawo tafin ƙafafunku tare. A hankali danna gwiwoyinku zuwa ƙasa don shimfiɗa kwatangwalo da cinyoyin ku na ciki.
• Tattabara Pose: Wannan yoga pose ya ƙunshi kawo gwiwa ɗaya gaba yayin da yake mika dayan ƙafar a bayanka. Sa'an nan kuma, karkata gaba bisa durkushewar gwiwa don shimfiɗa ƙwanƙwasa da ƙwanƙwasa.
• Tsarin Frog: Wannan bambancin ya haɗa da samun kowane ƙafafu huɗu, yada gwiwoyinku gabaɗaya, sa'an nan kuma ku koma kan goshinku yayin da kuke matsawa gaba.
• Zurfin squat mita: tsayawa tare da ƙafafunku-faɗarku ta baya, sannan ku rage jikinku cikin squat mai zurfi, yana kiyaye diddige

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

• Tattabara Pose wani motsa jiki ne wanda ke cika Ƙafar Kwance Tuck Hip Stretch. Wannan yoga yana kai hari ga masu jujjuyawar hip da masu juyawa, zurfafa zurfafawa da haɓaka sassauƙa a cikin yankin hip, wanda zai iya taimakawa haɓaka tasirin Kwancen Kwando na Kwance Tuck Hip Stretch.
• A }arshe, motsa jiki na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe, Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe na iya zama Ƙafar Ƙafar Ƙafar Ƙaƙwalwar Kwance. Wannan motsa jiki yana shimfiɗa gabaɗayan bayan jikin ku, daga maƙarƙan ku zuwa ƙwanƙwaran ku da sama ta ƙasan ku da na sama. Wannan cikakkiyar fuska tana iya taimakawa haɓaka sassauci gaba ɗaya, yana yin maƙarƙashiya teck mai shimfiɗa tai mai sauƙi mai sauƙi ga aiwatar da fa'ida.