Semimembranosus

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

Sakonni ga Semimembranosus

Motsa jiki na Semimembranosus da farko yana hari ƙungiyar tsokar hamstring, yana taimakawa wajen ƙarfafawa da toning bayan cinyoyin ku da haɓaka ƙarfin ƙananan jiki gaba ɗaya. Ya dace da 'yan wasa, masu sha'awar motsa jiki, da duk wanda ke neman haɓaka ƙarfin ƙafarsu, kwanciyar hankali, da sassauci. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa wajen rigakafin rauni, inganta wasan motsa jiki, kuma yana ba da gudummawa ga tsarin motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Semimembranosus

• Fara da kwanciya kwance akan ciki a kan tabarma ko wuri mai dadi.
• Sanya hannayenka a ƙasa a ƙarƙashin kafadu, kuma ka shimfiɗa ƙafafu a bayanka kai tsaye.
• Lanƙwasa gwiwoyi a hankali, kawo diddige ku kusa da glutes, yin kwangilar hamstrings.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan sannu a hankali runtse ƙafafunku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye kwatangwalo da na sama a tsaye a duk lokacin motsa jiki.

Lajin Don yi Semimembranosus

• Dumi Mai Kyau: Koyaushe farawa tare da ɗumi mai kyau kafin fara kowane motsa jiki na hamstring. Wannan na iya haɗawa da motsa jiki mai haske kamar gudu ko keke, ko motsa jiki mai ƙarfi. Wannan zai taimaka wajen ƙara yawan jini zuwa tsokoki da kuma rage haɗarin rauni.
• Daidaitaccen Form: Lokacin yin motsa jiki kamar matattu, curls na hamstring, ko squats, yana da mahimmanci don kiyaye tsari daidai. Tsaya baya madaidaiciya, haɗa ainihin ku, kuma tabbatar da cewa gwiwoyinku koyaushe suna cikin layi tare da ƙafafunku. Tsarin da ba daidai ba zai iya haifar da raunin da ya faru kuma ba zai kai hari ga semimembranosus yadda ya kamata ba.
• Ci gaba a hankali: Kada ku yi gaggawar ɗaga nauyi masu nauyi ko yin ƙarin maimaitawa. A hankali ƙara ƙarfin motsa jiki yayin da ƙarfin ku ya inganta. Ƙoƙarin yin yawa da wuri

Semimembranosus Tambayoyin Masu Nuna

Shi beginners za su iya Semimembranosus?

Ee, masu farawa zasu iya yin atisayen da ke kaiwa semimembranosus, wanda shine ɓangare na ƙungiyar tsokar hamstring dake bayan cinya. Koyaya, yana da mahimmanci ga masu farawa su fara da ma'aunin nauyi ko motsa jiki don guje wa rauni. Wasu motsa jiki masu dacewa sun haɗa da murƙushe ƙafafu, matattu, da huhu. Koyaushe ku tuna don dumi kafin motsa jiki kuma ku kwantar da hankali daga baya. Idan ba a tabbatar ba, yana da kyau koyaushe a nemi shawara daga ƙwararrun motsa jiki don tabbatar da cewa ana yin atisayen daidai.

Me ya sa ya wuce ga Semimembranosus?

• A wasu mutane, Semimembranosus na iya samun ƙarin ko rabewar jijiya na sakawa, wanda zai iya canza aikin sa.
• Ana iya samun bambancin inda Semimembranosus ba shi da haɓaka ko ƙarami fiye da yadda aka saba, wanda zai iya tasiri ga ƙarfi da kwanciyar hankali na haɗin gwiwa.
• tsokar Semimembranosus na iya kasancewa a wasu lokuta gabaɗaya gabaɗaya, ba kasafai ba amma an rubuta bambancin jikin ɗan adam.
• Hakanan ana iya samun bambancin inda Semimembranosus yana da ƙarin ma'anar asali, wanda zai iya yin tasiri ga kewayon motsi da ƙarfinsa.

Me suna da abin da ya sanya ɗaukehawa ga Semimembranosus?

• Ƙafafun ƙafa suna haɓaka ƙarfin ƙwayar Semimembranosus ta hanyar ware tsokoki na hamstring, wanda ya haɗa da Semimembranosus, yayin motsi na curling, don haka inganta sassauci da juriya.
• Lunges suna da amfani ga tsokar Semimembranosus yayin da suke tafiyar da hamstrings, glutes, da quadriceps lokaci guda, inganta ingantaccen ci gaban tsoka da ingantaccen daidaituwa a cikin ƙungiyoyin da suka shafi Semimembranosus.