Recumbent Hip External Rotator Da Hip Extensor Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Recumbent Hip External Rotator Da Hip Extensor Stretch

Recumbent Hip External Rotator da Hip Extensor Stretch motsa jiki ne mai fa'ida wanda ke mai da hankali kan inganta sassauci da kuma kawar da tashin hankali a cikin hip da ƙananan tsokoki. Ya dace da farko ga daidaikun mutanen da suka fuskanci matsatsi a waɗannan wuraren saboda tsawan zama, zaman rayuwa, ko wasu ayyukan motsa jiki. Haɗa wannan shimfiɗa a cikin aikin yau da kullun na iya haɓaka motsi, rage haɗarin rauni, da haɓaka aikin gabaɗaya na jiki, yana mai da shi ƙari mai ma'ana ga waɗanda ke neman cikakkiyar tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Recumbent Hip External Rotator Da Hip Extensor Stretch

• Na gaba, haye idon ƙafar dama akan gwiwa na hagu. Tabbatar cewa gwiwa na dama yana nunawa zuwa gefe don ƙirƙirar adadi 4 tare da kafafunku.
• A hankali, fara tura gwiwa na dama a hankali zuwa ƙasa. Wannan motsi zai haifar da shimfidawa a cikin kwatangwalo na dama da yankin glute.
• Ci gaba da shimfiɗawa na kusan daƙiƙa 20-30, ko tsawon lokacin da ya ji daɗi a gare ku. Ka tuna da yin numfashi akai-akai a duk lokacin shimfiɗa.
• Bayan mikewa, sannu a hankali saki kafar dama kuma ku canza gefe. Maimaita matakan guda ɗaya tare da ƙetare ƙafar hagu a kan gwiwa ta dama.

Lajin Don yi Recumbent Hip External Rotator Da Hip Extensor Stretch

• Tsarin Da Ya dace: Lanƙwasa gwiwa ɗaya kuma ku haye shi a kan ɗayan ƙafar, sanya ƙafar a kan gwiwa na madaidaiciyar kafa. Sa'an nan kuma, a hankali ja madaidaiciyar kafa zuwa kirjin ku. Wannan shine inda mutane da yawa ke yin kuskure - ko dai sun ja da ƙarfi ko kuma ba su da ƙarfi. Ya kamata a ji mikewa a cikin kwatangwalo da gindin kafa na lankwasa. Idan ba ku ji ba, daidaita matsayin ku har sai kun yi.
• Numfashi: Numfashi yana da mahimmanci ga kowane motsa jiki na mikewa. Numfashi sosai da sannu a hankali, yana fitar da numfashi yayin da kake ja ƙafar zuwa kirjin ka kuma yin numfashi yayin da kake sakin ta. Wannan yana taimakawa wajen shakatawa da tsokoki da kuma ƙara tasiri na shimfidawa.
• Daidaitawa: Ya kamata a yi wannan shimfiɗa akai-akai don iyakar

Recumbent Hip External Rotator Da Hip Extensor Stretch Tambayoyin Masu Nuna

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

Ee, masu farawa zasu iya yin Recumbent Hip External Rotator da Hip Extensor Stretch motsa jiki. Duk da haka, yana da mahimmanci a fara sannu a hankali kuma kada ku matsa da ƙarfi don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

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

• Tsaye Tsaye Mai Rotator External Hip Da Hip Extensor Stretch: A cikin wannan sigar, zaku tsaya ku haye ƙafa ɗaya akan ɗayan gwiwa, sannan ku ɗan lanƙwasa gwiwan tsaye don jin mikewa a cikin kwatangwalo na ƙafar da aka ɗaga.
• Kwance Hip External Rotator Da Hip Extensor Stretch: Ana yin wannan bambancin yana kwance a bayanka, ana haye ƙafa ɗaya a kan ɗayan gwiwa kuma a jawo ƙafar da ba a yanke ba a hankali zuwa ga ƙirjinka.
• Pigeon Pose Hip External Rotator Da Hip Extensor Stretch: Wannan yoga pose ya ƙunshi kawo gwiwa ɗaya gaba da kuma shimfiɗa ɗayan ƙafar a bayan ku, sannan ku jingina gaba don zurfafa shimfiɗa a cikin kwatangwalo.
• Wall Hip External Rotator Da Hip Extensor Stretch: A cikin wannan bambancin, kuna kwance a bayanku tare da naku.

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

• Clamshells: Clamshells suna kaiwa masu jujjuyawar waje na hip, kai tsaye suna cika Recumbent Hip External Rotator da Hip Extensor Stretch ta hanyar haɓaka ƙarfi da sassauci a cikin waɗannan tsokoki, wanda zai iya haɓaka motsin hip gabaɗaya da kwanciyar hankali.
• Pigeon Pose: Wannan hoton yoga yana cike da Recumbent Hip External Rotator da Hip Extensor Stretch ta hanyar shimfiɗa ƙwanƙwasa hips da masu juyawa na waje a cikin wani matsayi daban-daban, wanda zai iya taimakawa wajen haɓaka sassauci da kewayon motsi a cikin waɗannan wurare.