Taimakawa Ƙarya Adductors Miƙewa

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

Sakonni ga Taimakawa Ƙarya Adductors Miƙewa

Taimakon Ƙarya Adductors Stretch shine motsa jiki mai fa'ida wanda da farko ke kaiwa ga tsokoki na adductor, yana taimakawa wajen inganta sassauci da rage haɗarin rauni a cikin ƙananan jiki. Ya dace musamman ga 'yan wasa, masu rawa, ko duk wanda ke yin ayyukan da ke buƙatar motsi mai yawa a cikin yankin hip. Mutane na iya so su haɗa wannan shimfiɗa a cikin abubuwan yau da kullun don haɓaka wasan motsa jiki, haɓaka motsi, da tallafawa lafiyar hip gabaɗaya.

Yanayinta: tsammanin nuni a nuni Taimakawa Ƙarya Adductors Miƙewa

• Lanƙwasa gwiwoyi kuma sanya tafin ƙafafu tare, ƙyale gwiwoyinku su fadi zuwa tarnaƙi, ƙirƙirar siffar lu'u-lu'u tare da kafafunku.
• Ka sa abokin tarayya ya danna ƙasa a hankali a kan gwiwoyi, yin amfani da matsi mai laushi don ƙara shimfiɗa a cikin cinyoyinka na ciki.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, yin numfashi sosai da ƙoƙarin shakatawa tsokoki.
• Saki shimfiɗar ta hanyar sa abokin tarayya ya cire matsa lamba daga gwiwoyi sannan kuma zana gwiwoyi tare don komawa wurin farawa.

Lajin Don yi Taimakawa Ƙarya Adductors Miƙewa

• Madaidaicin Matsayi: Don Ƙarƙashin Ƙarƙashin Ƙarya Taimako, kwanta a bayanka tare da ƙafafunka madaidaiciya. Ɗaga kafa ɗaya kuma motsa shi zuwa gefe, ajiye ɗayan kafa a ƙasa. Tabbatar cewa bayanku ya kasance a kwance a ƙasa a duk faɗin. Kuskure na yau da kullun shine harba baya, wanda zai iya haifar da rauni da rauni.
• Yi amfani da Taimako: Kamar yadda sunan ke nunawa, ana yin wannan shimfiɗar tare da taimako. Kuna iya amfani da bandejin juriya ko tawul ɗin da aka naɗe a ƙafar don jan ƙafar ku a hankali zuwa ƙasa. Ka guji ja da ƙarfi saboda yana iya haifar da rauni ko rauni.
• Kula da sarrafawa: Koyaushe kiyaye iko yayin shimfiɗa. Ya kamata motsi ya kasance a hankali kuma da gangan.

Taimakawa Ƙarya Adductors Miƙewa Tambayoyin Masu Nuna

Shi beginners za su iya Taimakawa Ƙarya Adductors Miƙewa?

Ee, masu farawa zasu iya yin Taimakon Ƙarya Adductors Stretch motsa jiki. Koyaya, yana da mahimmanci a tuna farawa a hankali kuma a hankali ƙara ƙarfin shimfiɗa don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko abokin tarayya ya taimaka da wannan darasi don tabbatar da tsari da tallafi da ya dace. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Taimakawa Ƙarya Adductors Miƙewa?

• Zaune Taimakon Adductor Stretch: A cikin wannan bambancin, kuna zaune a ƙasa tare da shimfiɗa kafafunku, sannan amfani da hannayenku ko abokin tarayya don tura gwiwoyinku a hankali zuwa ƙasa.
• Yusus ya taimaka kara a baya: Wannan ya shafi kwance a bayan ka tare da kafafunku ko kuma abokin tarayya don jan kafafunku a hankali, suna fadada masu kararrawa.
• Bambance-Bambance Taimakon Adductor Stretch: Wannan bambancin ya haɗa da zama a ƙasa tare da tafin ƙafafu tare da gwiwoyinku sun karkata zuwa gefe, sannan amfani da hannayenku ko abokin tarayya don tura gwiwoyinku a hankali zuwa ƙasa.
• Bango mai taimako Adducanci: Don wannan bambancin, kuna kwance a bayanku tare da bututto

Me suna da abin da ya sanya ɗaukehawa ga Taimakawa Ƙarya Adductors Miƙewa?

• Side Lunges: lungu na gefe suna kai hari ga tsokoki masu tsauri da kuma glutes da quads, suna samar da ƙarin ƙarancin motsa jiki na jiki wanda ya dace da takamaiman mayar da hankali na Taimakon Ƙarya Adductors Stretch.
• Clamshell Exercise: Wannan motsa jiki yana ƙarfafa masu satar hip, waɗanda su ne tsokoki masu gaba da juna, suna taimakawa wajen daidaita ma'auni na tsoka da kuma hana rauni, ta haka ne ya dace da Assisted Liing Adductors Stretch.