Taimakawa Ƙarya Gluteus Maximus Stretch

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

Sakonni ga Taimakawa Ƙarya Gluteus Maximus Stretch

The taimaka a kwance Gluteus Strack shine ingantaccen motsa jiki wanda aka tsara don haɓaka jujjuyawa da ƙarfi a cikin tsokoki na gaba ɗaya, wanda zai iya taimakawa haɓaka motsi gaba ɗaya da raunin da ya faru. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko kuma daidaikun mutanen da ke murmurewa daga raunin da ke cikin ƙananan jiki waɗanda ke buƙatar dawo da ƙarfi da sassauci a cikin tsokoki na gluteal. Mutum zai so yin wannan motsa jiki don rage maƙarƙashiya, inganta matsayi, haɓaka wasan motsa jiki, da ba da gudummawa ga lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Taimakawa Ƙarya Gluteus Maximus Stretch

• Lanƙwasa gwiwoyi biyu kuma sanya ƙafafunku a shimfiɗa a ƙasa, nisa-kwatanci dabam.
• Ɗaga ƙafar dama kuma ku haye shi a kan cinyar ku ta hagu, kawai a sama da gwiwa, ƙirƙirar siffar 4.
• A hankali ka kama cinyarka ta hagu da hannaye biyu kuma ka ja shi zuwa kirjinka, ya kamata ka ji mikewa a gluteus maximus na dama.
• Riƙe shimfiɗar na tsawon kusan daƙiƙa 30, sannan a hankali a saki kuma canza zuwa ɗayan ƙafar. Maimaita motsa jiki sau 3-5 a kowane gefe.

Lajin Don yi Taimakawa Ƙarya Gluteus Maximus Stretch

• Wurin Knee: Kunna gwiwoyinku kuma sanya ƙafafunku a kwance a ƙasa. Sa'an nan kuma, ɗaga ƙafa ɗaya kuma sanya ƙafar ƙafar a kan gwiwa na ɗayan ƙafarku. Tabbatar cewa kar a sanya idon sawun a kan hular gwiwa saboda yana iya haifar da rashin jin daɗi ko rauni.
• Wurin Hannu: Ka ɗaga hannunka kusa da cinyarka, ba gashin kanka ba. Ja a kan ƙwanƙwasa na iya sanya matsin da ba dole ba akan gwiwa. Maimakon haka, zana hannayenku ta ratar da ke tsakanin kafafunku kuma ku rike bayan cinyar kafar da ke kan ƙasa.
• Jan hankali a hankali: A hankali a jawo cinyarka zuwa kirjin ka. Ya kamata shimfidawa ya zama mai laushi da sarrafawa. Ka guje wa firgita ko ja da ƙarfi kamar yadda zai iya takura tsokoki.
• Numfashi da Rike:

Taimakawa Ƙarya Gluteus Maximus Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Taimakawa Ƙarya Gluteus Maximus Stretch?

Ee, tabbas masu farawa za su iya ƙoƙarin Taimakon Ƙarya Gluteus Maximus Stretch motsa jiki. Koyaya, yana da mahimmanci a lura cewa yakamata su fara a hankali kuma a hankali don guje wa duk wani raunin da zai iya faruwa. Suna iya buƙatar taimako don yin aikin daidai. Ana ba da shawarar koyaushe ga masu farawa don samun jagora daga ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru ko kuma mai koyar da lafiyar jiki don tabbatar da cewa suna yin aikin daidai da aminci.

Me ya sa ya wuce ga Taimakawa Ƙarya Gluteus Maximus Stretch?

• Supine Gluteus Maximus Stretch ya haɗa da kwanciya a bayanka, durƙusa gwiwoyi biyu, da haye ƙafa ɗaya a kan ɗayan, sa'an nan kuma jawo ƙafar da ba a ƙetare ba zuwa kirjinka don shimfiɗa gluteus maximus.
• Tsayayyen Gluteus Maximus Stretch ya ƙunshi tsaye tsaye, ɗaga ƙafa ɗaya da kwantar da shi a kan barga mai tsayi, sa'an nan kuma jingina gaba a kwatangwalo don jin shimfiɗa a cikin gluteus maximus.
• Pigeon Pose Gluteus Maximus Stretch, wani nau'in yoga, ya haɗa da farawa a matsayin kare ƙasa, sa'an nan kuma kawo ƙafa ɗaya a gaba da kuma lankwasa ta a gwiwa, yayin da yake mika dayan ƙafar a bayanka, sa'an nan kuma jingina gaba zuwa gaba.

Me suna da abin da ya sanya ɗaukehawa ga Taimakawa Ƙarya Gluteus Maximus Stretch?

• Massage na Foam Roller Glute Massage wani motsa jiki ne mai dacewa saboda yana taimakawa wajen wargaza matsawar tsoka da rage kumburi a cikin gluteus maximus, wanda zai iya haɓaka tasirin Taimakon Lying Gluteus Maximus Stretch.
• Squat na Bulgarian Split Squat ya cika Taimakon Ƙarya Gluteus Maximus Stretch ta hanyar ƙarfafa glutes da sauran ƙananan tsokoki na jiki, inganta yanayin sassauci da kewayon motsi, wanda zai iya sa shimfiɗar ta fi tasiri.