Quadriceps shimfidawa

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Quadriceps shimfidawa

Ƙwararren Quadriceps shine motsa jiki mai fa'ida wanda da farko ke kaiwa manyan tsokoki a gaban cinyoyin ku, inganta sassauci da hana rauni. Ya dace da mutane da yawa, gami da ƴan wasa, ma'aikatan ofis, ko duk wanda ke son haɓaka ƙarfin ƙafarsa da sassauci. Yin shiga cikin wannan shimfiɗa zai iya taimakawa wajen inganta motsi gaba ɗaya, rage ƙwayar tsoka, da kuma taimakawa ga mafi kyawun matsayi da aiki a cikin ayyukan jiki daban-daban.

Yanayinta: tsammanin nuni a nuni Quadriceps shimfidawa

• Ɗaga ƙafar dama a bayanka, ka durƙusa a gwiwa, kuma ka kama ƙafarka da hannun dama.
• A hankali ja ƙafar ku zuwa gindin ku, ku sa gwiwoyinku kusa da juna kuma jikinku madaidaiciya. Ya kamata ku ji mikewa a gaban cinyar ku.
• Riƙe shimfiɗar na tsawon kusan daƙiƙa 30, sannan a hankali sake sakin ƙafar ƙafa zuwa ƙasa.
• Maimaita motsa jiki tare da kafar hagu.

Lajin Don yi Quadriceps shimfidawa

• **A guji wuce gona da iri**: Kuskure na yau da kullun shine jan kafa da karfi, yana haifar da rashin jin daɗi ko ciwo. Ya kamata ku ji a hankali ja tare da gaban cinya da gwiwa, amma ba zafi ba. Idan kun ji zafi, kuna ja da ƙarfi kuma kuna buƙatar samun sauƙi kaɗan.
• **Kiyaye Madaidaicin Matsayi**: Tsayar da bayanka a miƙe kuma ƙashin ƙashin ƙugu ya ɗan daɗe. Ka guji ɗaga bayanka ko karkatar da hips ɗinka gaba, saboda wannan na iya rage tasirin shimfidar da kuma sanya damuwa mara amfani a bayanka.
• ** Rike da Numfashi ***: Rike mikewa na kusan 30

Quadriceps shimfidawa Tambayoyin Masu Nuna

Shi beginners za su iya Quadriceps shimfidawa?

Ee, masu farawa zasu iya yin motsa jiki na Quadriceps. Yana da sauƙi kuma mai tasiri motsa jiki don shimfiɗa tsokoki a gaban cinya. Ga hanya mai sauƙi don yin shi: 1. Tsaya kusa da bango ko riƙe kan wani abu mai tsayayye don ma'auni idan an buƙata. 2. Dauke ƙafa ɗaya daga ƙasa, lanƙwasa gwiwa don haka ƙafarku ta motsa zuwa gindin ku. 3. Ka kama ƙafarka da hannunka (gefe ɗaya) kuma a hankali ka ja diddiginka kusa da jikinka. 4. Tsaya dayan kafarka a mike kuma kayi kokarin kiyaye daidaito. 5. Riƙe shimfiɗa na kusan daƙiƙa 20-30, sannan canza zuwa ɗayan ƙafar. Ka tuna kada a ja da ƙarfi don guje wa rauni kuma don kiyaye jikinka a tsaye yayin shimfiɗa. Yana da kyau koyaushe a fara da mikewa a hankali kuma a hankali ƙara ƙarfin yayin da sassaucin ku ya inganta.

Me ya sa ya wuce ga Quadriceps shimfidawa?

• Kwance Quadriceps Stretch: A cikin wannan bambancin, kuna kwance a gefenku, ɗauki saman ƙafar ku kuma cire shi daga idon sawu zuwa bayan ku, ajiye gwiwa ya nuna zuwa ƙasa.
• Pigeon Pose Quadriceps Stretch: Wannan yoga pose ya ƙunshi kawo ƙafa ɗaya a gaba a kusurwar dama, da kuma shimfiɗa ɗayan ƙafar a baya, sannan lanƙwasa ƙafar baya da kuma komawa baya don riƙe idon.
• Kneeling Quadriceps Stretch: Wannan ya haɗa da durƙusa a gwiwa ɗaya, tare da ɗayan ƙafar a ƙasa a gabanka, sannan ka jingina gaba don shimfiɗa gaban ƙafar ka ta baya.
• Prone Quadriceps Stretch: Wannan bambancin ya haɗa da kwanciya a kwance akan ciki, durƙusa gwiwa ɗaya, da komawa baya.

Me suna da abin da ya sanya ɗaukehawa ga Quadriceps shimfidawa?

• Har ila yau, lunges suna haɓaka shimfidar Quadriceps saboda suna niyya ba kawai quads ba, har ma da hamstrings da glutes, suna haɓaka ƙarfin ƙafa da daidaituwa.
• Ƙafafun ƙafa wani motsa jiki ne mai tasiri wanda ya dace da ƙaddamarwa na Quadriceps yayin da suke musamman manufa da ƙarfafa tsokoki na quadriceps, wanda zai iya taimakawa wajen bunkasa fa'idodin shimfidawa da rage haɗarin rauni.