Matsakaicin Hip Flexor da Quad Stretch

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Tsaunawa

Sakonni ga Matsakaicin Hip Flexor da Quad Stretch

Matsakaicin Hip Flexor da Quad Stretch wani motsa jiki ne mai fa'ida da aka tsara don haɓaka sassauci, haɓaka matsayi, da rage ƙananan ciwon baya. Ya dace musamman ga 'yan wasa, masu sha'awar motsa jiki, ko mutanen da ke da salon rayuwa waɗanda ke fuskantar matsi a kwatangwalo da quads. Ta hanyar haɗa wannan shimfiɗa a cikin abubuwan da suka saba da su, za su iya ƙara yawan motsin su, inganta wasan motsa jiki, da kuma hana yiwuwar raunin da ya faru.

Yanayinta: tsammanin nuni a nuni Matsakaicin Hip Flexor da Quad Stretch

• A hankali karkata gaba, tura hip ɗinka na hagu zuwa ƙasa, yayin da kake kiyaye gwiwa ta dama da saman ƙafarka na dama a matse ƙasa.
• Koma baya ka kama ƙafar damanka da hannun dama, ja shi zuwa gindinka don zurfafa shimfiɗa tare da kwatangwalo da quadriceps.
• Riƙe wannan matsayi na kusan daƙiƙa 30, riƙe madaidaiciyar baya da kiyaye kallon ku gaba.
• Maimaita mikewa a gefe guda ta hanyar canza matsayin kafafunku da bin matakan guda ɗaya.

Lajin Don yi Matsakaicin Hip Flexor da Quad Stretch

• Shiga Mahimmancin ku: Don kiyaye daidaito da kwanciyar hankali yayin shimfiɗa, yana da mahimmanci don haɗa tsokoki na asali. Wannan kuma zai taimaka wajen kare ƙananan bayanku daga kowane nau'in da bai dace ba. Kuskure na yau da kullun shine jujjuya baya da yawa, wanda zai haifar da rashin jin daɗi ko rauni.
• Dabarun Miƙewa Da Ya dace: Tura hips ɗin ku gaba da ƙasa zuwa ƙasa. Ya kamata ku ji mikewa a gaban kwatangwalo da cinya akan kafa tare da gwiwa a kasa. A guji yin bouncing ko yin amfani da motsin motsa jiki, wanda zai iya haifar da ciwon tsoka ko rauni. Madadin haka, yi amfani da santsi, motsi mai sarrafawa kuma riƙe shimfiɗa don

Matsakaicin Hip Flexor da Quad Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Matsakaicin Hip Flexor da Quad Stretch?

Ee, masu farawa zasu iya yin matsakaicin Hip Flexor da motsa jiki na Quad Stretch, amma yakamata su ci gaba da taka tsantsan. Yana da mahimmanci don farawa a hankali, kula da tsari mai kyau, kuma sauraron jikin ku don guje wa rauni. Idan kun ji wani rashin jin daɗi ko ciwo, ya kamata ku daina motsa jiki. Hakanan yana iya zama taimako don samun mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki a ƴan lokutan farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Matsakaicin Hip Flexor da Quad Stretch?

• Kneeling Hip Flexor Stretch: Ku durƙusa a gwiwa ɗaya, tare da ɗayan ƙafar a kan ƙasa a gaban ku, kuma ku jingina gaba, yana shimfiɗa ƙwanƙwasa na ƙafar ku na baya.
• Tattabara Pose: Fara a cikin matsayi na turawa, kawo gwiwa ɗaya gaba da waje zuwa gefe, sanya ƙafarku a ƙasa, kuma shimfiɗa sauran ƙafar ku a bayan ku, shimfiɗa hip ɗin ku da quad.
• Buɗewa Butterfly: Zauna a ƙasa, haɗa tafin ƙafafunku tare, kuma ku tura gwiwoyinku zuwa ƙasa, shimfiɗa hips ɗin ku da quads.
• Lunge tare da karkatar da kashin baya: Matsa cikin matsayi na huhu, sanya kishiyar gwiwar gwiwar ku a waje da gwiwa ta gaba, kuma ku karkatar da gangar jikin ku, shimfiɗa kwatangwalo.

Me suna da abin da ya sanya ɗaukehawa ga Matsakaicin Hip Flexor da Quad Stretch?

• Glute Bridges: Glute Bridges sun haɗu da Intermediate Hip Flexor da Quad Stretch ta hanyar yin niyya da ƙarfafa glutes da hamstrings, wanda zai iya taimakawa wajen rage damuwa a kan gyare-gyare na hip da quads, da kuma inganta kwanciyar hankali.
• Pigeon Pose: Wannan yoga yana cike da Intermediate Hip Flexor da Quad Stretch ta hanyar samar da zurfi mai zurfi zuwa hip flexors da quadriceps, yayin da kuma ƙara sassauci da kewayon motsi a cikin kwatangwalo, wanda zai iya taimakawa sosai wajen samun nasara mai mahimmanci na quad.