Taimakawa Prone Rectus Femoris Stretch

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

Sakonni ga Taimakawa Prone Rectus Femoris Stretch

Taimakawa Prone Rectus Femoris Stretch shine motsa jiki mai fa'ida wanda aka tsara don shimfiɗawa da ƙarfafa quadriceps, musamman tsokar femoris na dubura, wanda zai iya inganta motsi da rage haɗarin rauni. Yana da manufa ga 'yan wasa, daidaikun mutane a cikin gyaran jiki, ko duk wanda ke neman haɓaka ƙananan ƙarfin jikinsu da sassauci. Wannan darasi yana da ban sha'awa domin ba wai kawai yana taimakawa wajen inganta aikin ƙafar gaba ɗaya ba amma yana taimakawa wajen kiyaye daidaitaccen matsayi da daidaito.

Yanayinta: tsammanin nuni a nuni Taimakawa Prone Rectus Femoris Stretch

• Lanƙwasa gwiwa ɗaya domin diddigen ku yana motsawa zuwa gindin ku, tare da kiyaye ɗayan ƙafar madaidaiciya.
• Yi abokin tarayya ko mai horarwa a hankali ya riƙe ƙafar ƙafar ku a hankali kuma ya yi matsi, yana tura ƙafar ku kusa da gindin ku don shimfiɗa gaban cinyar ku.
• Riƙe shimfiɗa don 15-30 seconds, numfashi mai zurfi da ƙoƙarin shakatawa tsokoki.
• Maimaita shimfiɗa a ɗayan kafa.

Lajin Don yi Taimakawa Prone Rectus Femoris Stretch

• Miƙewa A hankali: Fara da ɗaga ƙafar mutum a hankali zuwa gindin sa. Ya kamata gwiwoyi ya kasance a layi tare da kwatangwalo, ba a yada shi zuwa gefe ba. Wannan kuskure ne na kowa wanda zai iya rage tasirin shimfidawa kuma yana iya haifar da rauni. Ya kamata a ji mikewa a gaban cinya.
• Sadarwa: Koyaushe kiyaye buɗaɗɗen sadarwa tare da mutumin da kuke taimakawa. Ya kamata su gaya muku lokacin da suka ji mikewa, kuma kada ku matsa sama da wannan batu. Yawan wuce gona da iri na iya haifar da raunin tsoka ko wasu raunuka.
• Rike da Saki: Da zarar mutum ya ji mikewa, rike wannan matsayi na kusan 30

Taimakawa Prone Rectus Femoris Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Taimakawa Prone Rectus Femoris Stretch?

Ee, masu farawa zasu iya yin Taimakon Prone Rectus Femoris Stretch motsa jiki. Duk da haka, yana da mahimmanci a lura cewa wannan ya fi ci gaba kuma yana iya buƙatar wasu sassauƙa. Ya kamata masu farawa su tunkare shi da taka tsantsan kuma kada su tura kansu da nisa don guje wa rauni. Ana ba da shawarar samun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun tabin hankali ta jagorance ku ta hanyar motsa jiki don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna don dumama kafin mikewa da kuma shimfiɗa ɓangarorin jikin ku daidai.

Me ya sa ya wuce ga Taimakawa Prone Rectus Femoris Stretch?

• Tsaye Rectus Femoris Stretch: A cikin wannan bambancin, kuna tsaye tsaye, kunnƙwasa gwiwa ɗaya, kuma ku riƙe ƙafar ƙafar da aka lanƙwasa a bayanku, kuna jan hankali zuwa gindinku don shimfiɗa tsoka.
• Zaune Rectus Femoris Stretch: Don wannan bambancin, kuna zaune a ƙasa tare da shimfiɗa ƙafa ɗaya a gabanku kuma ɗayan ya lanƙwasa a gwiwa, yana jan ƙafar ƙafar lanƙwasa zuwa gindinku don shimfiɗawa.
• Supine Rectus Mightis Bude: Wannan bambancin ya hada da kwance a baya a baya, to, a hankali ya kai shi kirjin sama don shimfiɗa tsoka.
• Ball-mai taimaka rikodin rikodin Clustis ya shimfiɗa: A wannan sigar, ka tsaya daga bango,

Me suna da abin da ya sanya ɗaukehawa ga Taimakawa Prone Rectus Femoris Stretch?

• Hip Flexor Stretch: Wannan motsa jiki yana cike da Taimakawa Prone Rectus Femoris Stretch ta hanyar niyya ga tsokoki na hip. Tunda tsokar mata ta dubura kuma tana aiki azaman mai jujjuyawar hip, shimfiɗa waɗannan tsokoki na iya inganta tasirin aikin farko.
• Gadar Glute: Yayin da wannan motsa jiki da farko ke hari ga glutes da hamstrings, yana kuma shigar da mata ta dubura a matsayin ƙungiyar tsoka ta biyu. Ta hanyar ƙarfafa waɗannan tsokoki masu haɗin gwiwa, zai iya haɓaka aikin gabaɗaya na shimfidar femoris na dubura.