Kwanciya Kafar Rataye Mai Satar Mai shimfiɗa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Kwanciya Kafar Rataye Mai Satar Mai shimfiɗa
Kafa na kwance a kujera ta shimfida motsa jiki ne mai amfani wanda ke bunkasa tsokoki na ciki, inganta sassauci da rage haɗarin rauni. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu da motsin su. Mutane za su so yin wannan motsa jiki don inganta aikin su a wasanni, taimako a cikin ayyukan yau da kullum, ko don tallafawa tsarin motsa jiki mai kyau.
Yanayinta: tsammanin nuni a nuni Kwanciya Kafar Rataye Mai Satar Mai shimfiɗa
- Mika kafafunku kai tsaye zuwa saman rufin, ajiye su a madaidaiciya kamar yadda zai yiwu.
- Sannu a hankali shimfiɗa kafafunku zuwa nisa gwargwadon iyawa, da nufin samar da sifar 'V'.
- Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a cikin cinyoyin ku da tsokoki na hip.
- A hankali dawo da kafafunku tare kuma maimaita motsa jiki don adadin da ake so na maimaitawa.
Lajin Don yi Kwanciya Kafar Rataye Mai Satar Mai shimfiɗa
- Motsi Mai Sarrafa: Sannu a hankali runtse ƙafa ɗaya zuwa gefe gwargwadon yadda zaku iya yayin da kuke riƙe ɗayan ƙafar madaidaiciya. Makullin shine motsawa a hankali kuma tare da sarrafawa. Kuskure na yau da kullun shine sauke kafa cikin sauri ko ba tare da sarrafawa ba, wanda zai haifar da ciwon tsoka.
- Tsaya Ƙafafun Biyu: Yayin da ƙafa ɗaya ke raguwa zuwa gefe, tabbatar da sauran ƙafar ta kasance madaidaiciya kuma ta nuna sama. Wannan yana taimakawa wajen shiga tsokoki masu sace yadda ya kamata. Kuskure na yau da kullun shine lanƙwasa kafa ta tsaye, wanda ke rage tasirin shimfidawa.
- Mayar da hankali kan Numfashi: Ka tuna da numfasawa sosai kuma
Kwanciya Kafar Rataye Mai Satar Mai shimfiɗa Tambayoyin Masu Nuna
Shi beginners za su iya Kwanciya Kafar Rataye Mai Satar Mai shimfiɗa?
Ee, masu farawa za su iya yin motsa jiki na kwance Leg Hang Abductor Stretch. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don hana raunin da ya faru. Hakanan yana da fa'ida don samun jagora daga ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da tsari da fasaha daidai. Wannan shimfidawa yana da amfani don inganta sassauci da ƙarfi a cikin masu sace hip.
Me ya sa ya wuce ga Kwanciya Kafar Rataye Mai Satar Mai shimfiɗa?
- Butterfly Stretch: A cikin wannan bambancin, kuna zaune a ƙasa tare da matse ƙafafunku tare da gwiwoyi zuwa gefe, sannan ku karkata gaba ku tura gwiwoyinku ƙasa da gwiwar hannu.
- Tsaye Adductor Stretch: Wannan bambancin ya haɗa da tsayawa tare da ƙafafunku a faɗi, sa'an nan kuma lanƙwasa gwiwa ɗaya da jingina zuwa wancan gefe don shimfiɗa cinyar ciki na madaidaiciyar kafa.
- Side Liing Adductor Stretch: Wannan bambancin ya haɗa da kwanciya a gefenka, ajiye ƙafar ƙafar ƙafar ka tsaye da ɗaga ƙafar samanka a kanta, sannan ka kai ƙafar ƙasa don shimfiɗa cinyarka ta ciki.
- Tattabara Pose: Wannan yoga pose wani bambanci ne inda za ka kawo ƙafa ɗaya gaba ka lanƙwasa ta a gwiwa, yayin da kake ƙara dayan ƙafarka a bayanka, sannan ka jingina gaba don shimfiɗa ka.
Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Kafar Rataye Mai Satar Mai shimfiɗa?
- Clamshells: Clamshells yana ƙarfafa masu satar hip, waɗanda su ne tsokoki waɗanda aka shimfiɗa a lokacin kwancen ƙafar ƙafar ƙafar kwancen kafa, ta haka yana haɓaka kwanciyar hankali da daidaito.
- Side Lunges: Side Lunges yana aiki a kan tsokoki na ciki da na waje, yana samar da tsayin daka mai ƙarfi wanda ya dace da tsayin daka na Layi Leg Hang Abductor Stretch, kuma yana ba da gudummawa ga ingantaccen ƙarfin ƙafa da sassauci.
Karin kalmar raɓuwa ga Kwanciya Kafar Rataye Mai Satar Mai shimfiɗa
- Motsa jiki na hip
- Kwance kafa ta rataya mikewa
- motsa jiki mikewa
- motsa jiki masu satar nauyi
- Hip niyya motsa jiki
- Mikewa mai sace kafa
- Ayyukan motsa jiki don hips
- Kwance kafa kafa ga hips
- Mai garkuwa da shi tare da nauyin jiki
- Atisayen motsa jiki na kai hari