Maida Runners

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

Sakonni ga Maida Runners

Stretch na Runners wani motsa jiki ne mai fa'ida wanda aka tsara musamman ga 'yan wasa, musamman masu gudu, amma kuma yana da amfani ga duk wanda ke son inganta sassaucin jikinsu da ƙarfinsa. Wannan motsa jiki yana ƙaddamar da ƙuƙwalwar hips, hamstrings, da quadriceps, haɓaka motsi gaba ɗaya da rage haɗarin raunin da ya faru. Mutane da yawa na iya so su haɗa Mai Runners Stretch a cikin na yau da kullum don taimakawa wajen farfadowa da tsoka, inganta aikin su, ko kawai don kula da lafiya, jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Maida Runners

• Ɗauki babban mataki gaba tare da ƙafar dama, ajiye ƙafar hagu a bayanka.
• Rage jikin ku zuwa matsayi na huhu, lanƙwasa gwiwa na dama da kuma kiyaye ƙafar hagu a tsaye.
• Jingina gaba kuma sanya hannayenku a kowane gefen ƙafar dama, shimfiɗa ƙwanƙarar ƙafar hagu.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, sannan canza ƙafafu kuma maimaita aikin.

Lajin Don yi Maida Runners

• ** Kiyaye Form Da Ya Kamata ***: Don aiwatar da shimfidar Runners daidai, kuna da ƙafa ɗaya a gaba ɗayan kuma a baya. Ya kamata gwiwa ta gaba ta kasance kai tsaye a kan idon sawun, kuma kafa na baya ya kamata ya zama madaidaiciya. Ka guji lankwasa gwiwa ta baya ko barin gwiwa ta gaba ta wuce yatsu saboda hakan na iya lalata gabobi da tsokoki.
• **Kiyaye Bayanka Madaidaici**: Kuskure na gama gari da mutane ke yi shine zagaye bayansu yayin yin wannan miƙewa. Yakamata ka rike bayanka a mike kuma kirjinka ya dauke. Wannan yana taimakawa wajen ware shimfiɗa a cikin tsokoki na cinya da cinya kuma yana hana damuwa mara amfani a bayanka.
• ** Rike Tsarkakewa ***: Ya kamata ku riƙe Tsayin Runners na aƙalla daƙiƙa 30 zuwa minti ɗaya a kowane gefe. Wannan yana ba da damar tsokoki don cikakken hutawa da tsawo. Guji bouncing

Maida Runners Tambayoyin Masu Nuna

Shi beginners za su iya Maida Runners?

Ee, masu farawa zasu iya yin motsa jiki na Runners Stretch. Yana da kyau shimfidawa ga hamstrings, calves, da hips. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don hana rauni. Idan wani ciwo ya samu a lokacin shimfiɗa, ya kamata a dakatar da shi nan da nan. Yana iya zama da amfani ga masu farawa su fara mikewa ƙarƙashin jagorancin ƙwararren ƙwararren ƙwararren ko mai koyar da motsa jiki.

Me ya sa ya wuce ga Maida Runners?

• Zazzagewar Mai Runduna Ana yin ta ta hanyar zama a ƙasa, shimfiɗa ƙafa ɗaya a gaba yayin lanƙwasa ɗayan ƙafar a ciki, sannan a miƙe gaba zuwa tsayin ƙafar.
• Tsawon bangon Runner's Stretch yana buƙatar ka sanya hannayenka akan bango, taka ƙafa ɗaya baya, sannan ka danna diddige cikin ƙasa, shimfiɗa ɗan maraƙi da ƙwan ƙafar ƙafar baya.
• Ana yin Ƙarƙashin Ƙarƙashin Ƙunƙarar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ana yi shi ne ta hanyar taka ƙafa ɗaya gaba zuwa cikin huhu, ajiye ƙafar baya a tsaye da danna diddige cikin ƙasa.
• Mai Rundunar Butterfly Runner's Stretch ya ƙunshi zama a ƙasa, haɗa tafin ƙafafu tare, danna gwiwoyi zuwa ƙasa, da jingina gaba don shimfiɗa cinyoyin ciki da hamstrings.

Me suna da abin da ya sanya ɗaukehawa ga Maida Runners?

• "Hip Flexor Stretches" suna da matukar dacewa ga masu Runners Stretch yayin da suke kai hari ga ƙwanƙwasa na hip, wanda yawanci yakan kasance a cikin masu gudu, kuma zai iya taimakawa wajen inganta tsayin daka da kuma yadda ya dace.
• "Calfarar maraƙi" CIGABA DA AKE YI KYAUTA ta ƙarfafa tsokoki a cikin ƙananan kafa, wanda zai iya taimakawa inganta fom ɗin gudu kuma rage haɗarin raunin da aka samu kamar bushe.