Side Lunge Adductor Stretch

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

Sakonni ga Side Lunge Adductor Stretch

Side Lunge Adductor Stretch wani ingantaccen motsa jiki ne wanda aka tsara don ƙara sassauci da ƙarfi a cikin cinyoyin ciki ko masu ɗagawa. Kyakkyawan motsa jiki ne ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke son haɓaka ƙarfin ƙananan jikinsu da sassauci. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka aikin ku a cikin wasanni, hana raunin da ya faru, da haɓaka daidaiton jiki da kwanciyar hankali gabaɗaya.

Yanayinta: tsammanin nuni a nuni Side Lunge Adductor Stretch

• Ɗauki babban mataki zuwa dama tare da ƙafar dama, tabbatar da cewa yatsun kafa suna fuskantar gaba kuma ƙafafunka sun kasance a kwance a ƙasa.
• Lanƙwasa gwiwa na dama kuma tura kwatangwalo zuwa baya zuwa ƙasa zuwa cikin huhu na gefe, kiyaye ƙafar hagu madaidaiciya da gwiwa na dama a layi tare da ƙafar dama.
• Riƙe wannan matsayi na kusan daƙiƙa 20-30, jin shimfiɗa tare da cinyar ciki na madaidaiciyar ƙafar ƙafar ku, wanda shine tsokar ku.
• A hankali komawa zuwa matsayi na farawa kuma maimaita wannan tsari a daya gefen.

Lajin Don yi Side Lunge Adductor Stretch

• Form Da Ya Kamata: Fara da tsayawa tare da ƙafafu da faɗin kafada, sannan ɗauki babban mataki zuwa dama. Lanƙwasa gwiwa na dama kuma ku tura duwawunku baya, kiyaye ƙafar hagu madaidaiciya. Danganta gaba kadan kuma sanya hannayenku akan durkushewar gwiwa ko kasa don tallafi. Tabbatar cewa gwiwar da aka lanƙwasa ba ta wuce ƙafar ƙafar ƙafarka ba, wanda kuskure ne na kowa wanda zai iya haifar da raunin gwiwa. Ya kamata bayanku ya zama madaidaiciya, ba zagaye ba.
• Motsi Mai Sarrafawa: Guji yin bousanci ko yin motsi mai ban tsoro. Madadin haka, matsawa cikin shimfiɗar a hankali kuma riƙe shi don 15-30 seconds. Wannan motsi mai sarrafawa zai taimaka wajen hana ƙwayar tsoka kuma ya ba da izinin shimfiɗa mai zurfi.
• Numfashi akai-akai: Kada ka riƙe naka

Side Lunge Adductor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Side Lunge Adductor Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Side Lunge Adductor Stretch. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau. Idan kun ji wani rashin jin daɗi ko ciwo, ya kamata ku dakatar da motsa jiki kuma kuyi la'akari da tuntuɓar ƙwararrun motsa jiki. Hakanan yana da kyau a yi dumi kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Side Lunge Adductor Stretch?

• Gefen Lunge tare da Taɓan Yatsan Yatsan ƙafa: Lunge zuwa gefe ɗaya, sa'an nan kuma lanƙwasa gaba daga kugu don taɓa yatsun kafa, ƙara shimfiɗar hamstring zuwa motsi.
• Gefen Lunge tare da Juyawa: Yayin da kuke zuƙowa zuwa gefe, jujjuya jikin ku zuwa ƙafar huhu, wanda ke haɗa ainihin ku kuma yana ƙara jujjuyawa zuwa shimfiɗa.
• Zurfin Side Lunge: Wannan bambancin ya haɗa da zurfafawa cikin huhu, wanda zai iya ƙarfafa shimfiɗa a kan cinyar ciki na ƙafar da aka lanƙwasa.
• Ciwon Gefe Tare da Ƙwaƙwalwar Knee: Bayan huhu zuwa gefe ɗaya, tura ƙafarka don ɗaga gwiwa zuwa kirjin ka. Wannan yana ƙara wani abu mai ƙarfi kuma yana shimfiɗa ƙwanƙwasa hips.

Me suna da abin da ya sanya ɗaukehawa ga Side Lunge Adductor Stretch?

• Hip Bridges: Wannan motsa jiki yana cike da Side Lunge Adductor Stretch ta hanyar ƙaddamar da glutes da hamstrings, wanda ke taimakawa wajen inganta motsi na hip da kwanciyar hankali, duka biyun suna da mahimmanci don yin shimfidar huhu na gefe yadda ya kamata.
• Kabilar Cal: Researancin 'Yan maraƙi zai iya dacewa da gefen lunge Adduction Bude