Taimakawa Ƙarya Ƙarya Mai shimfiɗa Hamstring

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Kaafi suka wayar maye gyaranmu.

Sakonni ga Taimakawa Ƙarya Ƙarya Mai shimfiɗa Hamstring

Taimakon Ƙarya Hamstring Stretch wani motsa jiki ne mai fa'ida wanda da farko ke kai hari ga tsokoki na hamstring, inganta sassauci da rage haɗarin raunin da ke da alaƙa da ƙima a wannan yanki. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu gudu, ko duk wanda ke neman inganta ƙananan sassauƙan jikinsu da motsin su. Haɗa wannan shimfidawa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aiki a cikin ayyukan jiki, taimako a cikin gyare-gyaren matsayi, da rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Taimakawa Ƙarya Ƙarya Mai shimfiɗa Hamstring

• Lanƙwasa gwiwa ɗaya kuma kiyaye ƙafar ƙafar ka a ƙasa, yayin da kake shimfiɗa sauran ƙafarka kai tsaye zuwa cikin iska.
• Yi amfani da bandeji na juriya, tawul, ko makamancin abu, maɗa shi kewaye da ƙafar ƙafar ƙafar da aka shimfiɗa, riƙe kowane ƙarshen da hannuwanku.
• A hankali ja kan bandeji ko tawul don jagorantar kafa madaidaiciya zuwa kirjin ku, mai shimfiɗa hamstring ɗin ku. Tabbatar ka kiyaye ƙafarka a tsaye kuma ƙafarka tana lanƙwasa.
• Riƙe wannan matsayi na tsawon daƙiƙa 20-30, sannan a hankali a saki kuma ku canza ƙafafu don maimaita shimfiɗa a ɗayan gefen.

Lajin Don yi Taimakawa Ƙarya Ƙarya Mai shimfiɗa Hamstring

• Yi amfani da madauri ko tawul: Don yin shimfiɗar, kwanta a bayanka kuma ɗaga ƙafa ɗaya kai tsaye. Idan ba za ku iya isa ƙafarku cikin kwanciyar hankali ba, yi amfani da madaurin yoga ko tawul a kusa da ƙafar don taimakawa wajen jawo ƙafarku kusa. Wannan zai tabbatar da cewa ba ku danne baya ko wuyanku don isa ƙafarku.
• Ka Kiyaye Knee ɗinka kaɗan: Kuskure na yau da kullun shine kulle gwiwa na ƙafar da kake shimfiɗawa. Maimakon haka, ajiye ɗan lanƙwasa a gwiwa don kare shi daga rauni ko rauni.
• Kiyaye Daidaitaccen Daidaito: Tabbatar cewa hips ɗinka suna da murabba'i kuma bayanka ya kwanta a ƙasa yayin da kake yin shimfiɗa. Juyawa ko karkatarwa na iya haifar da miƙewa mara inganci da yuwuwar rauni.
• Kada ku yi gaggawa: Riƙe naku

Taimakawa Ƙarya Ƙarya Mai shimfiɗa Hamstring Tambayoyin Masu Nuna

Shi beginners za su iya Taimakawa Ƙarya Ƙarya Mai shimfiɗa Hamstring?

Ee, tabbas masu farawa zasu iya yin Taimakon Ƙarya Hamstring Stretch motsa jiki. Yana da babban motsa jiki don inganta sassauci da rage haɗarin raunuka. Koyaya, yana da mahimmanci a tuna farawa a hankali kuma a hankali ƙara ƙarfin shimfiɗa don guje wa kowane iri ko rauni. Hakanan yana da fa'ida a sami mai horarwa ko abokin tarayya ya taimaka a shimfiɗa don tabbatar da tsari da fasaha daidai.

Me ya sa ya wuce ga Taimakawa Ƙarya Ƙarya Mai shimfiɗa Hamstring?

• Tsaye Hamstring Stretch: Wannan ya haɗa da tsayawa tsaye, sanya ƙafa ɗaya dan kadan a gaban ɗayan, lanƙwasa gwiwa ta baya da kuma kiyaye ƙafar gaba don shimfiɗa hamstring.
• Supine Hammring ya shimfiɗa shimfiɗa tare da madauri: A cikin wannan bambance-bambancen, mutum ya ta'allaka ne a baya kuma yana amfani da madauri ko kuma sanya hawan kai tsaye zuwa jiki, yana fadada humsring.
• Ƙafar Hamstring Ƙafa ɗaya akan bango: Wannan ya haɗa da kwanciya a baya kusa da bango da kuma sanya ƙafa ɗaya a tsaye a kan bango yayin da yake ajiye ɗayan ƙafar a ƙasa, yana haifar da shimfiɗa a cikin hamstring na ƙafar ƙafa.
• Dog Pose na ƙasa: Wannan yoga pose wata hanya ce mai tasiri don shimfiɗa hamstrings. Mutum

Me suna da abin da ya sanya ɗaukehawa ga Taimakawa Ƙarya Ƙarya Mai shimfiɗa Hamstring?

• Glute Bridges kuma suna cika Taimakon Ƙarya Hamstring Stretch yayin da suke ƙarfafa glutes da hamstrings, suna sa shimfiɗar ku ya fi tasiri yayin da kuma inganta ƙarfin jikin ku gaba ɗaya da kwanciyar hankali.
• Aƙarshe, da ke zaune tare da wani abin motsa jiki shine wani abin motsa jiki wanda ya dace da taimaka wa hamstring mai shimfiɗa sosai, har ma da haɗarin ciwon baya da yawa za'a iya haɗe da m hamstrings.