Kwanciya Ta Ketare Gwiwoyi Tsaye Sama

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Kwanciya Ta Ketare Gwiwoyi Tsaye Sama

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafawa da rage tashin hankali a cikin ƙananan baya, glutes, da hips. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman taimako daga ƙananan taurin jiki ko waɗanda ke cikin ayyukan da ke buƙatar sassaucin jiki. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka kewayon motsinku, haɓaka mafi kyawun matsayi, da yuwuwar rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Kwanciya Ta Ketare Gwiwoyi Tsaye Sama

• Mika hannuwanku zuwa gefe a cikin siffar T don kwanciyar hankali, kuma ku durƙusa gwiwoyi, sanya ƙafafunku a ƙasa.
• A hankali ɗaga gwiwa na dama zuwa kirjinka, sannan a hankali haye ta gefen hagu, da nufin taɓa ƙasa da gwiwa.
• Juya kai zuwa gefen dama yayin da gwiwa ke zuwa hagu, rike matsayi na kimanin 15 zuwa 30 seconds don shimfiɗa ƙananan baya da hips.
• A hankali mayar da gwiwa na dama da kai zuwa tsakiya, sannan sake maimaita matakan guda tare da gwiwa na hagu, haye shi zuwa gefen dama yayin juya kan ku zuwa hagu.

Lajin Don yi Kwanciya Ta Ketare Gwiwoyi Tsaye Sama

• Motsi Mai Sarrafa: Lanƙwasa gwiwa na dama kuma a hankali ja shi a jikinka zuwa hannun hagunka. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba mai juzu'i ko gaggawa don guje wa rauni ba. Kuskure na yau da kullun shine amfani da kuzari maimakon tsokoki don ja da gwiwa.
• Tsaya Matsayin Hannu da Hannu: Yayin da kake jan gwiwa a jikinka, ajiye kafadarka ta dama da hannunka a kasa. Yi ƙoƙarin kada ku ɗaga su daga ƙasa yayin da kuke ja da gwiwa. Wannan kuskure ne na kowa wanda zai iya rage tasiri na shimfidawa kuma yana iya haifar da rashin jin daɗi na kafada ko rauni.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 20-30,

Kwanciya Ta Ketare Gwiwoyi Tsaye Sama Tambayoyin Masu Nuna

Shi beginners za su iya Kwanciya Ta Ketare Gwiwoyi Tsaye Sama?

Ee, mafari tabbas za su iya yin aikin motsa jiki na Kwance Cross Over Knee Pull Up Stretch. Duk da haka, yana da mahimmanci a fara a hankali kuma kada ku matsa da nisa cikin rashin jin daɗi. Wannan aikin yana da kyau don inganta sassauci da kewayon motsi, musamman a cikin ƙananan baya da hips. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa ya kamata su dauki lokacin su don fahimtar tsari da fasaha daidai don kauce wa duk wani raunin da zai iya faruwa. Idan an sami wani ciwo ko rashin jin daɗi, yana da kyau a dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Kwanciya Ta Ketare Gwiwoyi Tsaye Sama?

• The Supine Hamstring Stretch: A cikin wannan bambancin, kuna kwance a bayanku, ɗaga ƙafa ɗaya a tsaye, kuma a hankali ku ja shi zuwa kirjin ku.
• Tsayayyen Hamstring Stretch: Wannan ya haɗa da tashi tsaye, lanƙwasa gwiwa ɗaya, da ja shi zuwa ga ƙirjinka.
• Ƙwararren Butterfly: Wannan bambancin ya ƙunshi zama a ƙasa, haɗa ƙafafunku tare, da yin amfani da gwiwar gwiwar ku don tura gwiwoyinku zuwa kasa.
• Tattabara Pose: Wannan yoga pose ya ƙunshi kawo gwiwa ɗaya gaba yayin da yake mika dayan ƙafar baya, sannan a jingina gaba don zurfafa shimfiɗa.

Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Ta Ketare Gwiwoyi Tsaye Sama?

• Pigeon poese, sanannen yoga shimfiɗa, ya cika bakin hayewar gwiwa game da jan gwiwa, wuraren da suke inganta ƙananan sassa da motsi.
• Raƙumin Cat-Raƙumi wani motsa jiki ne na ƙarin, yayin da yake haɓaka motsi na kashin baya da ƙarfin zuciya, waɗanda ke da mahimmanci don kiyaye sigar da ta dace da kuma hana rauni a lokacin Kwancen Giciye Kan Knee Pull Up Stretch.