Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Boli

Sakonni ga Mirgine Recumbent Hip External Rotator da Hip Extensor Stretch

The Roll Recumbent Hip External Rotator da Hip Extensor Stretch wani motsa jiki ne mai fa'ida da aka tsara don haɓaka motsin hip da sassauƙa, musamman yin niyya ga jujjuyawar waje na hip da masu haɓakawa. Yana da manufa ta yau da kullun ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke fuskantar matsi ko rashin jin daɗi a kwatangwalonsu. Ta hanyar haɗa wannan shimfiɗa a cikin tsarin motsa jiki, daidaikun mutane na iya haɓaka kewayon motsinsu, rage haɗarin rauni, da haɓaka gabaɗayan aikinsu a cikin ayyukan jiki daban-daban.

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

• Lanƙwasa gwiwoyi kuma sanya ƙafafunku a kwance a ƙasa, nisa-kwatanci dabam.
• A hankali ɗaga ƙafar dama na dama kuma sanya ƙafar ƙafar dama a kan gwiwa na hagu, ƙirƙirar siffa-hudu tare da kafafunku.
• Ɗauki cinyarka ta hagu da hannaye biyu kuma a hankali ka ja shi zuwa kirjinka, yayin da kake ajiye gwiwa ta dama ta tura waje. Ya kamata ka ji mikewa a cikin kwatangwalo da gindi na dama.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, sannan a hankali a saki kuma ku canza gefe don shimfiɗa ɗayan kwatangwalo. Maimaita wannan motsa jiki sau 2-3 a kowane gefe.

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

• Kisa da Ya dace: Haye idon ƙafar dama akan gwiwa na hagu. Sa'an nan kuma, ƙwace cinyarka ta hagu kuma a hankali ja ta zuwa kirjinka. Ya kamata ku ji mikewa a cikin kwatangwalo na dama da glute. Tabbatar ka guji ja da ƙarfi ko da sauri saboda wannan na iya dagula tsokoki.
• Fasahar Numfashi: Yana da mahimmanci don kiyaye tsayayyen numfashi da sarrafawa a duk lokacin motsa jiki. Yi numfashi yayin da ka fara mikewa da fitar da numfashi yayin da kake jawo cinyarka kusa. Riƙe numfashin ku ko numfashi mara kyau na iya haifar da tashin hankali a cikin jikin ku, rage tasirin shimfidawa.
• Symmetry: Tabbatar da yin shimfiɗa a ɓangarorin biyu don kiyaye daidaito a jikin ku. Bayan mikewa hips na dama

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, mafari na iya yin Roll Recumbent Hip External Rotator da Hip Extensor Stretch motsa jiki. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Yana iya zama taimako don samun mai koyarwa na sirri ko likitan motsa jiki ya jagorance ku ta hanyar motsa jiki da farko. Ga hanya mai sauƙi don yin wannan motsa jiki: 1. Ka kwanta a bayanka kuma ka durƙusa gwiwoyi biyu tare da ƙafafunka a kan ƙasa. 2. Sanya ƙaramin tawul ɗin birgima ko abin nadi mai kumfa a ƙarƙashin kwatangwalo. 3. Haye idon ƙafar dama akan gwiwa na hagu. 4. A hankali danna gwiwa na dama daga gare ku har sai an ji mikewa a cikin kwatangwalo na dama. 5. Riƙe na tsawon daƙiƙa 30, sannan canza gefe. Ka tuna, sassauƙan kowa da matakan ƙarfinsa sun bambanta. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki nan da nan kuma ku tuntuɓi ƙwararren kiwon lafiya.

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

• Tsayayyen Hip External Rotator da Hip Extensor Stretch, inda kake tsaye tsaye, haye ƙafa ɗaya akan kishiyar gwiwa, kuma a hankali a tsuguno yayin da kake riƙe bayanka a mike.
• Mai jujjuyawa na waje na Kwance da Hip Extensor Stretch, inda za ka kwanta a bayanka, ka haye ƙafa ɗaya akan kishiyar gwiwa, sannan ka ja ƙafar da ba a keɓe ba zuwa ga ƙirjinka.
• Yoga Pigeon Pose, inda za ku fara a cikin katako, kawo gwiwa ɗaya gaba ku ajiye shi a bayan wuyan hannu tare da sauran ƙafar a baya, kuma ku jingina gaba don mikewa.
• Madaidaicin Hoto-4 Stretch, inda kake kwance a bayanka, haye ƙafa ɗaya a kan gwiwa kuma ka ja ƙafar da ba a ƙetare ba zuwa ga ƙirjinka ta amfani da hannayenka ko madauri.

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

• Gadar Glute: Wannan motsa jiki yana cike da Roll Recumbent Hip External Rotator da Hip Extensor yana shimfiɗa kamar yadda yake kaiwa ga masu haɓaka hips, musamman gluteus maximus. Ta hanyar ƙarfafa waɗannan tsokoki, zai iya inganta tasiri na shimfidawa kuma ya kara inganta aikin hip da kwanciyar hankali.
• Tattabara Pose: Wannan yoga pose ne mai zurfi na hip shimfidawa wanda ke hari ga masu juyawa na waje da masu haɓaka hip, kama da Roll Recumbent stretch. Ya dace da shimfidawa ta hanyar samar da matsayi mai zurfi na ƙaddamarwa, wanda zai iya taimakawa wajen haɓaka sassauci da kewayon motsi a cikin kwatangwalo.