Recumbent Hip External Rotator Da Hip Extensor Stretch
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Sakonni ga Recumbent Hip External Rotator Da Hip Extensor Stretch
Recumbent Hip External Rotator da Hip Extensor Stretch wani motsa jiki ne mai fa'ida da nufin inganta sassauci da ƙarfi a cikin tsokoki na hip, musamman maƙasudin masu juyawa na waje da masu haɓakawa. Wannan shimfidawa yana da kyau ga 'yan wasa, mutanen da ke murmurewa daga raunin da suka shafi hip, ko duk wanda ke neman haɓaka gabaɗayan motsin hip da kwanciyar hankali. Shiga cikin wannan motsa jiki akai-akai zai iya taimakawa wajen rage haɗarin raunin hip, inganta wasan motsa jiki, da kuma taimakawa a cikin motsi na yau da kullum kamar tafiya ko hawan matakan hawa.
Yanayinta: tsammanin nuni a nuni Recumbent Hip External Rotator Da Hip Extensor Stretch
- Lanƙwasa gwiwa na dama kuma sanya ƙafar dama a waje na gwiwa na hagu.
- A hankali danna ƙasa akan gwiwa na dama ta amfani da hannun dama don ƙara shimfiɗa, ya kamata ku ji shimfiɗa a cikin kwatangwalo na dama da gindi.
- Riƙe wannan matsayi na kimanin daƙiƙa 20-30, sannan a saki.
- Maimaita wannan tsari tare da ƙafar hagu na hagu, tabbatar da ci gaba da shimfiɗa har ma a bangarorin biyu.
Lajin Don yi Recumbent Hip External Rotator Da Hip Extensor Stretch
- Miƙewa A hankali: Ka guji yin gaggawar miƙewa. A hankali ɗaga ƙafar hagunku daga ƙasa, kawo gwiwa na hagu zuwa ga ƙirjin ku. Miƙe hannun dama ta cikin "rami" da ƙafafunku suka yi kuma ku haɗu da hannun hagu don riƙe bayan cinyar ku na hagu. Ja a hankali akan cinyar ku don kusantar da shi zuwa kirjin ku, wanda ke zurfafa mikewa.
- Hankali Jikinku: Yana da mahimmanci ku saurari jikin ku yayin yin wannan shimfiɗa. Idan kun ji wani rashin jin daɗi ko zafi, daina nan da nan. Ya kamata shimfiɗar ya ji daɗi kuma kada ya haifar da ciwo.
- Numfashi: Numfashi kuskure ne na kowa
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 tunkare shi da kulawa da kulawa ga tsari. Ana ba da shawarar koyaushe don masu farawa su fara tare da shimfiɗa a hankali kuma a hankali ƙara ƙarfi yayin da sassauci ya inganta. Idan wani ciwo ya samu, ya kamata a dakatar da aikin nan da nan. Hakanan yana da kyau masu farawa su sami jagora daga ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin motsa jiki daidai kuma cikin aminci.
Me ya sa ya wuce ga Recumbent Hip External Rotator Da Hip Extensor Stretch?
- Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa na Ƙarya na Ƙarƙwara: A cikin wannan bambancin, za ku kwanta a bayanku, lanƙwasa gwiwa ɗaya kuma ku haye shi a kan ɗayan ƙafar, sa'an nan kuma jawo ƙananan gwiwa zuwa kirjin ku.
- Mai juyi na waje na Hip Extensor da Hip Extensor Stretch: Wannan ya haɗa da tsayawa a tsaye, sanya ƙafar ƙafa ɗaya akan kishiyar gwiwa, kuma sannu a hankali rage jikinka zuwa wurin tsuguno.
- Rotator na waje mai Taimakawa Hip Extensor: Don wannan bambancin, kuna tsayawa kusa da bango don tallafi, haye idon ƙafa ɗaya akan kishiyar gwiwa, kuma a hankali ku tsugunna yayin da kuke riƙe baya madaidaiciya.
- Yoga Pigeon Pose: Wannan bambancin yoga ne inda za ku fara a cikin matsayi, kawo gwiwa ɗaya gaba.
Me suna da abin da ya sanya ɗaukehawa ga Recumbent Hip External Rotator Da Hip Extensor Stretch?
- Pigeon Pose a cikin yoga ya cika Recumbent Hip External Rotator da Hip Extensor Stretch kamar yadda kuma yana haɓaka sassauci da ƙarfi a cikin jujjuyawar hip da haɓakawa, yana taimakawa gabaɗayan motsin hip da kwanciyar hankali.
- Motsa jiki na Clamshell wani babban ƙari ne yayin da yake ƙarfafa masu satar hanji da masu juyawa na waje, don haka haɓaka tasirin Recumbent Hip External Rotator da Hip Extensor Stretch ta hanyar haɓaka ma'aunin tsoka da kwanciyar hankali na hip haɗin gwiwa.
Karin kalmar raɓuwa ga Recumbent Hip External Rotator Da Hip Extensor Stretch
- Motsa jiki nauyi hip
- Miqewa hips
- Hip extensor motsa jiki
- Ayyukan motsa jiki don hips
- Na waje rotator hip mikewa
- Ayyukan ƙarfafa hips
- Miƙewar hip extensor
- Motsa jiki don motsa jiki
- Motsa jiki na rotator na waje
- Ayyukan motsa jiki na hip-gida