Taimaka Wajen Kwance Adductor Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Kaafi suka wayar maye gyaranmu.

Sakonni ga Taimaka Wajen Kwance Adductor Stretch

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa da Ƙarfafa a cikin tsokoki na cinya na ciki, wanda kuma aka sani da adductors. Wannan shimfidawa yana da kyau ga 'yan wasa, musamman masu gudu da kuma wadanda ke da hannu a wasanni da ke buƙatar motsi na gefe, da kuma daidaikun mutane da ke neman inganta cikakkiyar sassaucin ƙafafu. Ta hanyar yin wannan shimfiɗa, daidaikun mutane na iya haɓaka kewayon motsinsu, rage haɗarin rauni, da haɓaka ayyukansu a cikin ayyukan jiki daban-daban.

Yanayinta: tsammanin nuni a nuni Taimaka Wajen Kwance Adductor Stretch

• Yi abokin tarayya a hankali ya ɗaga saman ƙafar ku zuwa sama, yana riƙe ƙafar madaidaiciya, har sai kun ji shimfiɗa a cikin cinya na ciki.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, yana riƙe da tsayayyen numfashi.
• Sannu a hankali rage ƙafar baya tare da taimakon abokin tarayya.
• Maimaita wannan shimfidawa don saiti 2-3, sannan ku canza zuwa wancan gefe kuma kuyi matakai iri ɗaya.

Lajin Don yi Taimaka Wajen Kwance Adductor Stretch

• Slow and Steady Motsi: A hankali ɗaga ƙafar ka ta ƙasa daga ƙasa, kiyaye ta madaidaiciya. Yana da mahimmanci a guje wa motsi ko motsi mai sauri, saboda wannan zai iya raunana tsokoki kuma ba zai samar da shimfida mai tasiri ba.
• Taimako: Ka sa abokin tarayya ya danna ƙasa a hankali a cikin ƙafar da kake ɗagawa, yana ƙaruwa. Su shafa matsa lamba a hankali kuma su tsaya nan da nan idan kun ji wani ciwo. Kuskure na yau da kullun shine amfani da matsi mai yawa, wanda zai iya haifar da rashin jin daɗi ko rauni.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 20 zuwa 30, sannan a hankali a sake shi. Yin gaggawar sakin kuskure ne na kowa. Yana da mahimmanci

Taimaka Wajen Kwance Adductor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Taimaka Wajen Kwance Adductor Stretch?

Ee, masu farawa zasu iya yin Taimakon Taimakon Ƙarya Adductor Stretch. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci don farawa a hankali kuma a kula da tsari mai kyau don hana rauni. Yana iya zama taimako a sami mai horarwa ko gogaggen mutum ya taimaka ko kula da ƴan lokutan farko don tabbatar da an yi aikin daidai. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan.

Me ya sa ya wuce ga Taimaka Wajen Kwance Adductor Stretch?

• Wurin Zazzagewar Adductor: A cikin wannan bambancin, kuna zaune a ƙasa tare da bazuwar ƙafafu a waje. Abokin tarayya yana matsawa ƙafafu a hankali baya da wani matsayi a bayanka don shimfiɗa masu ɗaure.
• Tsaye Adductor Stretch: Wannan bambancin ya haɗa da tsayawa tare da ƙafafu a fadi da kuma abokin tarayya yana matsawa a hankali a kan ɗayan cinyoyin ku daga gefe, yana ƙarfafa shimfiɗa mai zurfi a cikin tsokoki.
• Fannin Adductor na Butterfly: Wannan bambancin ya ƙunshi zama a ƙasa, haɗa tafin ƙafafu tare, da jawo su kusa da jikinka. Abokin tarayya zai iya taimakawa ta hanyar turawa ƙasa a hankali don zurfafa shimfiɗa.
• Tattabara Mai Taimako: Wannan bambancin tushen yoga ya ƙunshi kawo ƙafa ɗaya gaba da lanƙwasa ta a wurin.

Me suna da abin da ya sanya ɗaukehawa ga Taimaka Wajen Kwance Adductor Stretch?

• Motsa jiki na Side Plank wani motsa jiki ne na kari domin ba wai kawai yana ƙarfafa ainihin asali da inganta daidaito ba, har ma yana haɗa tsokoki na tsokoki, don haka haɓaka fa'idodin Taimakawa Side Liing Adductor Stretch.
• Seated Butterfly Stretch yana cike da Taimakawa Side Liing Adductor Stretch ta hanyar niyya cinya na ciki da tsokoki, waɗanda galibi ana yin watsi da su a wasu atisayen, don haka haɓaka sassauci da motsi a yankin hip.