Matsakaicin Hip Flexor da Quad Stretch

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

Sakonni ga Matsakaicin Hip Flexor da Quad Stretch

Apewardip mai sauƙin hiada da Quad motsa jiki ne wanda ke da haɓaka sassauci, haɓaka haɗarin hali, kuma rage haɗarin raunin da ya haifar da tsokoki na hip da quadrices. Ya dace da 'yan wasa, masu zuwa motsa jiki na yau da kullun, ko daidaikun mutane waɗanda ke yin motsa jiki mai ƙarfi, saboda yana iya taimakawa sosai wajen haɓaka aiki da motsi. Haɗa wannan shimfiɗa a cikin aikin yau da kullun na iya ba da taimako daga ƙunshewar tsoka da rashin jin daɗi, haɓaka ingantacciyar daidaitawar jiki, da kuma ba da gudummawa ga lafiyar jiki gaba ɗaya.

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

• Sa'an nan kuma, a hankali tura gwiwa na hagu zuwa gaba har sai kun ji mikewa a cikin kwatangwalo da cinya na dama, kiyaye jikin ku a tsaye kuma gwiwa ta dama ta danna ƙasa.
• Koma baya da hannun dama don kama ƙafar dama, ja shi zuwa gindin ka don zurfafa shimfiɗa.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa a cikin ƙwanƙwasa hip ɗin ku da quadriceps.
• A ƙarshe, saki shimfiɗar kuma canza gefe don maimaita motsa jiki a kan kwatangwalo na hagu da quad.

Lajin Don yi Matsakaicin Hip Flexor da Quad Stretch

• Matsayin da ya dace: Fara da durƙusa akan gwiwa na dama, tare da ƙafar hagu a ƙasa a gabanka, gwiwa ta lanƙwasa. Mayar da gaba, shimfiɗa kwatangwalo na dama zuwa ƙasa. Sa'an nan, kama ƙafar dama kuma ka ja ta zuwa gindin ka don shimfiɗa ƙafar ƙafa. Tabbatar jikin jikinka ya kasance a tsaye kuma hips ɗinka yana da murabba'i a gaba - kar a karkata zuwa gefe ko karkata a kugu.
• Gujewa Ƙarfafawa: Kuskure na gama gari shine wuce gona da iri yayin wannan darasi. Ya kamata ku shimfiɗa kawai zuwa wurin rashin jin daɗi, ba zafi ba. Idan kun ji zafi, kuna matsawa sosai. Yin wuce gona da iri na iya haifar da ciwon tsoka ko rauni.
• Kiyaye Ma'auni: Yana da mahimmanci

Matsakaicin Hip Flexor da Quad Stretch Tambayoyin Masu Nuna

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

Ee, masu farawa za su iya ƙoƙarin motsa jiki na tsakiya na Hip Flexor da Quad Stretch, amma ya kamata su ci gaba da taka tsantsan kuma su tabbatar suna amfani da tsari mai kyau don guje wa rauni. Hakanan yana da mahimmanci a tuna cewa sassauci da ƙarfi na iya bambanta sosai daga mutum zuwa mutum, don haka abin da zai iya zama tsaka-tsaki ga mutum ɗaya zai iya haɓakawa ga wani. Ya kamata masu farawa su fara sannu a hankali, su saurari jikinsu, kuma wataƙila su nemi jagora daga ƙwararrun motsa jiki don tabbatar da cewa suna yin aikin daidai. Idan wani ciwo ko rashin jin daɗi ya samu, ya kamata su dakatar da aikin nan da nan.

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

• Tsaye Quad Stretch ya ƙunshi tsayawa da ƙafa ɗaya, ɗaukar ɗayan ƙafar a bayanka, da ja da shi zuwa gindin ka, shimfiɗa quad da tsokoki na hip.
• Kneeling Quad Stretch wani bambanci ne, inda kuka durƙusa akan gwiwa ɗaya kuma ku kama ƙafar ƙafar da aka ɗaga, ja shi zuwa gindin ku don shimfiɗa ƙwanƙwasa kwatangwalo da quad.
• Pigeon Pose daga yoga shine wani madadin, inda kuke zaune tare da kafa ɗaya lanƙwasa a gaban ku kuma ɗayan ya miƙe a baya, yana jingina gaba don shimfiɗa hip flexors da quads.
• Tsarin Butterfly shine bambance-bambancen zama, inda zaku haɗa tafin ƙafafunku tare kuma ku tura gwiwoyinku zuwa ƙasa,

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

• Aikin motsa jiki na Glute Bridge ya dace da Intermediate Hip Flexor da Quad Stretch ta hanyar yin aiki a kan tsokoki masu adawa da juna, glutes da hamstrings, wanda zai iya taimakawa wajen inganta motsi na hip gaba daya da kuma daidaita ƙarfin da sassauci na ƙananan jiki.
• Pigeon Pose, mai shimfiɗa yoga, yana da amfani kamar yadda ba wai kawai ya shimfiɗa hip flexors da quadriceps ba, amma kuma yana inganta sassaucin ra'ayi da motsi a cikin kwatangwalo, wanda zai iya inganta tasiri na Intermediate Hip Flexor da Quad Stretch.