Mirgine Hip Lat Stretch

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Kokarin.
• Kayan aiki: Boli
• Musulunci Masu gudummawa: Gluteus Maximus, Gluteus Medius, Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Tensor Fasciae Latae

Sakonni ga Mirgine Hip Lat Stretch

The Roll Hip Lat Stretch wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga jujjuyawar hip, latissimus dorsi, da ƙananan baya, yana haɓaka sassauci, matsayi, da ƙarfin jiki gabaɗaya. Zabi ne mai kyau ga 'yan wasa, masu sha'awar motsa jiki, da duk wanda ya shafe tsawon sa'o'i a zaune, saboda yana taimakawa wajen rage matsi da rashin jin daɗi a waɗannan wuraren. Wannan motsa jiki yana da kyawawa sosai saboda ba wai kawai yana taimakawa wajen inganta motsi da kuma hana raunin da ya faru ba, amma kuma yana taimakawa wajen yin aiki mafi kyau a cikin ayyukan jiki da wasanni daban-daban.

Yanayinta: tsammanin nuni a nuni Mirgine Hip Lat Stretch

• Ketare ƙafar ƙafar dama akan gwiwa na hagu, sannan a hankali mirgina kan kwatangwalo na hagu.
• Da zarar kun kasance kan kwatangwalo na hagu, yi amfani da hannun dama don tura gwiwa na dama zuwa ƙasa, shimfiɗa hip ɗin ku.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yin numfashi sosai da ƙoƙarin shakatawa cikin shimfiɗa.
• A hankali a mirgine baya zuwa wurin farawa kuma canza ƙafafu, maimaita shimfiɗa a ɗayan gefen.

Lajin Don yi Mirgine Hip Lat Stretch

• Daidaita Ƙafa: Ƙafar saman ya kamata a lanƙwasa a gwiwa kuma a sanya shi a gaban ƙafar ƙasa. Wannan yana ba da kwanciyar hankali kuma yana hana ku yin birgima da nisa yayin shimfiɗa. Tabbatar cewa gwiwa ba ta wuce ƙafar ƙafar ƙafa ba don guje wa sanya damuwa mai yawa akan haɗin gwiwa gwiwa.
• Sannu a hankali da kwanciyar hankali: Mirgine kwatangwalo da na sama a baya, ajiye hannunka da kai a wuri. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Kada ku taɓa tilasta shimfiɗa; maimakon haka, je wurin da za ku ji shimfiɗa a hankali kuma ku riƙe shi a can. Ƙunƙara ko tilasta shimfiɗa na iya haifar da rauni.
• Numfasawa Daidaito: Kada ka riƙe numfashi yayin shimfiɗawa. Maimakon haka, numfashi akai-akai da zurfi

Mirgine Hip Lat Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Mirgine Hip Lat Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Roll Hip Lat Stretch. Yana da babban motsa jiki don inganta sassauci da motsi a cikin kwatangwalo da lats. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari mai kyau. Idan akwai wani rashin jin daɗi ko zafi, yakamata su daina motsa jiki. Yana iya zama taimako ga masu farawa suyi wannan aikin a ƙarƙashin jagorancin ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru don tabbatar da ingantaccen dabara.

Me ya sa ya wuce ga Mirgine Hip Lat Stretch?

• Tsaye Hip Lat Stretch: Ana yin wannan sigar shimfiɗa a tsaye, inda za ku jingina gefe ɗaya yayin da kuke riƙe ɗayan hannun ku a kan kugu.
• Kneeling Hip Lat Stretch: A cikin wannan bambancin, kun durƙusa akan gwiwa ɗaya kuma ku isa jikin ku da hannun kishiyar hannu, kuna shimfiɗa hips da tsokoki a lokaci guda.
• Supine Hip Latar: Wannan ya shafi kwance a bayan ka da kuma jan gwiwa a kan kirji, yayin da yake ci gaba da sauran kafa madaidaiciya, yana shimfiɗa tsokoki da lat.
• Yoga-wahayi Hip Lat Stretch: Wannan sigar ta ƙunshi yoga kamar "Extended Triangle Pose", wanda ke shimfiɗa kwatangwalo da lats yayin da yake inganta daidaito da sassauci.

Me suna da abin da ya sanya ɗaukehawa ga Mirgine Hip Lat Stretch?

• Lanƙwasawa na Gaban Zazzage kuma ya cika Roll Hip Lat Stretch yayin da yake shimfiɗa ƙananan baya da ƙwanƙwasa, yana haɓaka mafi kyawun matsayi da daidaitawa wanda zai iya haɓaka tasirin Roll Hip Lat Stretch.
• Tsakanin Butterfly wani motsa jiki ne na karin kuzari yayin da yake mai da hankali kan bude kwatangwalo da mike cinyoyin ciki, wanda zai iya taimakawa wajen rage duk wani takura ko tashin hankali wanda zai iya iyakance tasirin Roll Hip Lat Stretch.