Pretzel Stretch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius, Obliques

Sakonni ga Pretzel Stretch

Pretzel Stretch shine motsa jiki mai fa'ida wanda da farko ke kaiwa ga jujjuyawar hip, glutes, da ƙananan baya, inganta sassauci da rage tashin hankali na tsoka. Yana da kyau ga 'yan wasa, ma'aikatan ofis, ko duk wanda ke fuskantar ƙananan ƙarancin jiki ko rashin jin daɗi saboda tsayin daka ko ayyukan motsa jiki. Haɗa Pretzel Stretch a cikin aikin yau da kullun na iya haɓaka motsi, haɓaka matsayi, da rage zafi, yana mai da shi kyakkyawan zaɓi don lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Pretzel Stretch

• Lanƙwasa gwiwa na dama kuma ku haye ƙafar dama ta hagu, sanya ƙafar dama a ƙasa a waje da gwiwa na hagu.
• Ɗauki gwiwar gwiwar hagu ka sanya shi a waje da gwiwa na dama, yin amfani da matsi mai laushi don zurfafa shimfiɗa.
• Juya jikinka na sama zuwa dama, kallon kafadarka ta dama, kuma ka riƙe wannan matsayi na tsawon daƙiƙa 20-30 don shimfiɗa bayanka da glutes.
• Maimaita waɗannan matakan a gefe guda ta hanyar ƙetare ƙafar hagu na dama kuma juya jikin ku zuwa hagu.

Lajin Don yi Pretzel Stretch

• Kiyaye Daidaita Daidaitawa: Kuskuren gama gari ɗaya da mutane ke yi yayin yin Pretzel Stretch shine karkatar da kashin baya ko wuyansu a ƙoƙarin zurfafa shimfiɗa. Wannan na iya haifar da rauni. Maimakon haka, mayar da hankali kan kiyaye daidaitattun daidaito. Ka miƙe kashin bayanka da kallonka gaba.
• Yi amfani da Matsoshi ko Fuskar Cushioned: Tsarin Pretzel yana buƙatar ka zauna a ƙasa kuma ka karkatar da jikinka zuwa siffa mai kama da pretzel. Don guje wa rashin jin daɗi ko rauni, yi wannan shimfiɗar a kan tabarmar yoga ko wani wuri mai cushined.
• Kada ku tilasta shi: Idan kun ji zafi ko rashin jin daɗi a kowane lokaci yayin Pretzel Stretch, tsaya nan da nan. Kuskure ne gama gari

Pretzel Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Pretzel Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Pretzel Stretch. Yana da babban motsa jiki don inganta sassauci da niyya ƙungiyoyin tsoka da yawa ciki har da glutes, hips, da ƙananan baya. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su ɗauki shi a hankali kuma su tabbata suna yin shi daidai don guje wa kowane rauni mai yuwuwa. Idan sun ji wani rashin jin daɗi ko ciwo, su daina nan da nan. Hakanan yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance su ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Pretzel Stretch?

• Tsaye Pretzel Stretch: Don wannan sigar, kuna tsaye tsaye, ku haye ƙafa ɗaya akan ɗayan, kuma ku lanƙwasa ƙasa don taɓa ƙafar ƙafarku, samar da shimfida mai kyau ga hamstrings da ƙananan baya.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa Ana yin shi yana kwance a kan bayanku, ƙetare kafa ɗaya a kan ɗayan, da kuma jawo ƙafar da ba a ketare zuwa kirjin ku.
• The Pretzel Glute Stretch: A cikin wannan bambancin, kuna zaune a ƙasa tare da lankwasa ƙafa ɗaya a gaban ku kuma ɗayan a lanƙwasa a baya, sannan ku jingina gaba don shimfiɗa glutes ɗinku da ƙasa.
• Pretzel Quad Stretch: Wannan sigar ta ƙunshi tsaye, lanƙwasa ƙafa ɗaya a bayanka, da kama ƙafar ka da hannu kishiyar, samar da kyakkyawan shimfiɗa don

Me suna da abin da ya sanya ɗaukehawa ga Pretzel Stretch?

• Zauren Spinal Twist: Wannan motsa jiki ya cika Pretzel Stretch ta hanyar haɓaka motsi na kashin baya da sassauci, wanda ke goyan bayan motsin karkatarwa da ke cikin Pretzel Stretch.
• Butterfly Stretch: Wannan shimfiɗar ya dace da Pretzel Stretch kamar yadda kuma yake mai da hankali kan buɗe kwatangwalo da kuma shimfiɗa cinyoyin ciki, yana taimakawa gabaɗayan sassaucin da ake buƙata don Pretzel Stretch.