Mirgine Hip Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Boli
• Musulunci Masu gudummawa: Gluteus Medius
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae

Sakonni ga Mirgine Hip Stretch

Motar hip mai amfani ne mai amfani da motsa jiki wanda ke haifar da sassaucin ƙafa hip, m, da ƙananan sassaƙa, haɓaka sassauci da rage tashin hankali a waɗannan yankuna. Yana da kyau ga 'yan wasa, ma'aikatan ofis, ko duk wanda ke fuskantar matsi a kwatangwalo ko ƙananan baya saboda tsawan zama ko motsa jiki. Ta hanyar haɗa wannan shimfiɗa a cikin aikinku na yau da kullun, zaku iya haɓaka motsinku, haɓaka wasan ku, da hana yuwuwar raunin da ke tattare da tsokoki.

Yanayinta: tsammanin nuni a nuni Mirgine Hip Stretch

• Ketare ƙafar ƙafar dama akan gwiwa na hagu, kiyaye gwiwa ta dama lankwasa.
• A hankali danna gwiwa na dama zuwa kafadarka ta hagu yayin da kake ajiye baya da kafadunka kasa.
• Riƙe shimfiɗar na tsawon kusan daƙiƙa 30, jin shimfiɗa a hip da gindi.
• Maimaita wannan tsari tare da kafar hagu.

Lajin Don yi Mirgine Hip Stretch

• Madaidaicin Matsayi: Kwanta a kan ƙaƙƙarfan wuri mai faɗi, zai fi dacewa da tabarma na yoga. Lanƙwasa gwiwoyinku kuma ku sa ƙafafunku shimfiɗa a ƙasa. A hankali ku mirgine kwatangwalo a gefe guda, ku ajiye bayan ku a ƙasa. Wannan kuskure ne na kowa - mutane da yawa suna daga baya daga ƙasa wanda zai iya haifar da rauni ko rauni.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Makullin don samun mafi kyawun miɗin hip shine yin shi a hankali kuma tare da sarrafawa. Wannan yana taimakawa wajen ci gaba da shimfiɗa shimfiɗa a kan kwatangwalo kuma yana guje wa nauyin da ba dole ba a wasu sassan jikin ku.
• Numfashi: Ka tuna yin numfashi kamar yadda aka saba yayin aikin motsa jiki. Rike numfashinka iya

Mirgine Hip Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Mirgine Hip Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Roll Hip Stretch. Yana da babban motsa jiki don ƙara sassauci da motsi a cikin kwatangwalo. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Hakanan yana iya zama da amfani a sami ƙwararrun ƙwararrun motsa jiki su nuna madaidaicin fom don tabbatar da ana yin sa yadda ya kamata.

Me ya sa ya wuce ga Mirgine Hip Stretch?

• Kwance Hip Roll Stretch: A cikin wannan sigar, kuna kwance a bayanku, ku durƙusa gwiwoyinku sannan ku bar su su faɗi gefe ɗaya, kuna ajiye bayanku a ƙasa.
• Pigeon Pose Hip Roll Stretch: Wannan shimfidar da aka yi wa yoga ya ƙunshi shiga cikin tsayawar tattabara, sannan mirgina hip ɗin zuwa ƙasa don shimfiɗa tsokoki na hip.
• Tsaye Tsayen Hip Roll: Ana yin wannan bambancin a tsaye, tare da haye ƙafa ɗaya a kan ɗayan, sannan a lanƙwasa a hankali a kugu zuwa ƙafar da aka ketare.
• Butterfly Hip Roll Stretch: A cikin wannan sigar, za ku zauna a ƙasa, ku haɗa ƙafafunku tare, bari gwiwoyinku su faɗi a gefe sannan a hankali ku mirgina kwatangwalonku gaba da baya.

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

• Butterfly Stretch: Wannan motsa jiki kuma yana cike da Roll Hip Stretch yayin da yake kaiwa cinyoyin ciki da kwatangwalo, inganta sassauci da kuma kawar da tashin hankali a cikin waɗannan wurare masu kama da naɗaɗɗen hip.
• Glute Bridges: Glute Bridges suna cika Roll Hip Stretch ta hanyar ƙarfafa tsokoki na glute, wanda ke taimakawa goyan bayan ƙwanƙwasa na hip da aka shimfiɗa a lokacin mirgine hip.