Maida Runners

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

Sakonni ga Maida Runners

Motar mai tsere tana da tasiri mai amfani wanda da farko yana amfanar 'yan wasa, musamman masu gudu, ta hanyar kara sassauƙa, da kuma taimakawa kewayon motsi. Ya dace da duk wanda ke neman haɓaka ƙarfin ƙananan jikinsu da sassauci, gami da masu farawa. Mutane za su so yin wannan motsa jiki ba kawai don haɓaka aikin su na gudu ba amma har ma don rage ƙwayar tsoka da inganta yanayin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Maida Runners

• Lanƙwasa gwiwa ta gaba kuma ka karkata gaba, kiyaye ƙafar baya madaidaiciya da ƙafar bayanka a ƙasa.
• Miƙa ƙasa zuwa ƙafar gabanka da hannayenka, jin shimfiɗa a ƙwanƙwan ƙafar ƙafar baya da tsokar maraƙi.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, sannan canza ƙafafu kuma maimaita shimfiɗa.
• Yi wannan motsa jiki sau 3-5 akan kowace kafa don sakamako mafi kyau.

Lajin Don yi Maida Runners

• Daidaita Hip: Ka guji barin kwankwasonka ya jingina zuwa gefe ɗaya ko ɗaya. Ya kamata hips ɗin ku su zama murabba'i kuma suna fuskantar gaba. Wannan yana da mahimmanci don ƙaddamar da ƙwanƙwasa hips da hamstrings yadda ya kamata.
• Kiyaye Bayanku Madaidaici: Kuskure na gama gari shine yin murzawa ko zagaye bayanku yayin mikewa. Maimakon haka, kiyaye bayanka madaidaiciya kuma kafadunka a sassauta. Wannan yana taimakawa wajen hana damuwa kuma yana tabbatar da shimfidawa yana kaiwa ga tsokoki da aka nufa.
• Zurfafawa A hankali: Kar a tilasta mikewa. Idan ba ku da sassauƙa sosai, yana da kyau ku zurfafa shimfiɗa a hankali cikin lokaci. Juyawa ko turawa da ƙarfi na iya haifar da rauni. Maimakon haka, numfashi

Maida Runners Tambayoyin Masu Nuna

Shi beginners za su iya Maida Runners?

Ee, masu farawa zasu iya yin motsa jiki na Runners Stretch. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Anan ga matakan yin Runners Stretch: 1. Fara da tsayawa tsaye. 2. Matsa ƙafar dama ta gaba kuma ka ɗan lanƙwasa gwiwa. 3. Mika kafar hagu a bayanka, ajiye kafar hagu a kasa. 4. Jingina gaba kadan, sanya nauyin ku akan kafar dama. 5. Tsaya bayanka madaidaiciya da hannayenka akan gwiwa na dama don daidaitawa. 6. Ya kamata ku ji mikewa a cikin maraƙin ku na hagu da yuwuwar kuncin ku na dama. 7. Riƙe mikewa na kusan daƙiƙa 30, sannan canza ƙafafu. Ka tuna ka numfasa sosai kuma ka shakata yayin shimfiɗa. Idan kun ji wani ciwo, dakatar da motsa jiki nan da nan.

Me ya sa ya wuce ga Maida Runners?

• Pigeon Pose: Wannan yoga pose yana ba da zurfi mai zurfi ga kwatangwalo, wanda zai iya zama da amfani ga masu gudu waɗanda sukan fuskanci kullun a wannan yanki.
• Hamstring Stretch: Wannan shimfidawa yana kaiwa bayan kafafunku, wanda zai iya taimakawa wajen inganta sassauci da rage haɗarin rauni ga masu gudu.
• Calf Stretch: Wannan bambancin yana mayar da hankali ga ƙananan tsokoki na ƙafafu, yankin da masu gudu sukan yi watsi da su amma yana da mahimmanci don kiyaye daidaito da kwanciyar hankali.
• Hip Flexor Stretch: Wannan shimfidawa yana kai hari ga tsokoki a gaban kwatangwalo, wanda zai iya taimakawa inganta tafiyarku da aikin gaba ɗaya.

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

• Har ila yau, "Hip Flexor Stretches" yana da amfani yayin da suke taimakawa wajen ƙara yawan motsi da sassauƙa a cikin yankin hip, wanda ke da mahimmanci don tafiya mai santsi da ingantaccen aiki, wanda ya dace da fa'idodin Runners Stretch.
• "Calptlearancin maraƙi" "babban abin motsa jiki ne na masu gudu yayin da suke mai da hankali kan ƙananan raunin da aka yi, da kuma inganta aikin aiki na yau da kullun.