Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Boli
• Musulunci Masu gudummawa: Gluteus Maximus, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Medius, Tensor Fasciae Latae

Sakonni ga Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch

Roll Recumbent Hip External Rotator da Hip Extensor Stretch wani motsa jiki ne mai fa'ida wanda aka tsara don inganta sassauci da ƙarfi a cikin masu juyawa na hip da masu juyawa na waje. Ya dace musamman ga 'yan wasa, masu sha'awar motsa jiki, ko mutanen da ke murmurewa daga raunin hip ko ƙananan baya. Yin wannan shimfidawa zai iya taimakawa wajen haɓaka motsi, rage ƙwayar tsoka, da kuma hana raunin da ya faru, yana sa ya zama ƙari mai mahimmanci ga kowane shirin motsa jiki ko gyarawa.

Yanayinta: tsammanin nuni a nuni Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch

• Lanƙwasa gwiwoyinku biyu, ku ajiye ƙafafu a ƙasa.
• A hankali ɗaga ƙafar dama na dama kuma sanya shi akan gwiwa na hagu, ƙirƙirar siffa "4" tare da ƙafafunku.
• A hankali ka kama cinyarka ta hagu da hannaye biyu kuma ka ja shi zuwa kirjinka, jin mikewa a cikin kwatangwalo na dama da glute.
• Riƙe wannan matsayi na kusan daƙiƙa 30, sannan a hankali a saki kuma canza zuwa ɗayan ƙafar. Maimaita wannan aikin kamar yadda ya cancanta.

Lajin Don yi Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch

• Form Da Ya Kamata: Mataki na gaba shine yin shimfida daidai. Ka kama cinyarka ta hagu da hannaye biyu kuma ka ja shi zuwa kirjinka, ka ajiye gwiwa ta dama ta tura waje. Ya kamata ku ji mikewa a cikin kwatangwalo na dama da glute. Ka guji ja cinyarka da ƙarfi ko kusa da ƙirjinka saboda hakan na iya raunana tsokoki.
• Numfashi: Kada ka riƙe numfashi yayin wannan motsa jiki. Numfashi sosai kuma a hankali a duk faɗin. Yi numfashi yayin da kake jan cinyarka zuwa kirjinka, kuma ka shaka yayin da kake sakin shi. Numfashin da ya dace yana taimakawa wajen shakatawa da tsokoki kuma yana inganta tasiri na shimfidawa.
• Kula da sarrafawa: Koyaushe kiyaye iko

Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch?

Ee, tabbas masu farawa za su iya yin Roll Recumbent Hip External Rotator da Hip Extensor Stretch motsa jiki. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan kun ji wani rashin jin daɗi ko zafi, dakatar da motsa jiki nan da nan. Hakanan yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki a farkon ƴan lokutan don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch?

• Tsaye Hip External Rotator da Extensor Stretch: Ana yin wannan motsa jiki ta hanyar tsaye tsaye, tsallaka ƙafa ɗaya a kan ɗayan, da kuma lanƙwasa gaba a kugu don shimfiɗa tsokoki na hip.
• Rotator na baya na Hip External Rotator da Extensor Stretch: A cikin wannan bambancin, kuna kwance a bayanku, ku haye ƙafa ɗaya a kan kishiyar gwiwa, kuma a hankali ku ja ƙafar da ba a ketare ba zuwa ga ƙirjin ku don shimfiɗa tsokoki na hip.
• Pigeon Pose Hip External Rotator and Extensor Stretch: Wannan yoga pose ya ƙunshi durƙusa a kan tabarma, kawo gwiwa ɗaya gaba da mika dayan ƙafar a bayanka, sannan jingina gaba don shimfiɗa tsokoki na hip.
• Wall Hip External Rotator da Extensor Stretch: A cikin wannan bambancin, kuna tsaye kuna fuskantar bango, ɗaga ƙafa ɗaya

Me suna da abin da ya sanya ɗaukehawa ga Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch?

• Zauren Spinal Twist wani motsa jiki ne mai fa'ida, saboda ba wai kawai yana inganta motsin kashin baya ba amma yana shimfida kwatangwalo da gindi, ta haka yana karawa Roll Recumbent shimfidawa ta hanyar kara inganta sassaucin hip da motsi.
• Babban aikin gada zai iya hada wani maimaitawa. Yana ƙarfafa ƙwanƙwasa na hip da ƙananan baya, wanda zai iya haɓaka tasiri na Roll Recumbent stretch ta inganta gaba ɗaya hip da ƙananan baya ƙarfi da kwanciyar hankali.