Tattabara Hip Mike

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Tattabara Hip Mike

Tattabara Hip Stretch wani nau'in motsa jiki ne wanda da farko ke kai hari ga ƙwanƙwasa hips, glutes, da ƙananan baya, yana haɓaka haɓakar sassauci da kewayon motsi. Yana da fa'ida musamman ga 'yan wasa, masu aikin yoga, da kuma daidaikun mutane waɗanda ke yin dogon sa'o'i suna zaune, saboda yana taimakawa rage taurin hip da ƙananan rashin jin daɗi. Mutane za su so yin wannan shimfiɗa don haɓaka motsinsu gaba ɗaya, haɓaka wasan motsa jiki, da rage haɗarin damuwa ko rauni a waɗannan wuraren.

Yanayinta: tsammanin nuni a nuni Tattabara Hip Mike

• Kawo gwiwa na dama gaba kuma sanya shi a bayan wuyan hannu na dama, karkatar da ƙafar dama zuwa gefen hagu na jikinka.
• Sannu a hankali zame ƙafar hagunku a baya, daidaita gwiwa da rungumar gaban cinyar ku ta hagu a ƙasa.
• Daidaita ƙafar dama da shingin zuwa matsayi wanda ya dace da ku; ba ya buƙatar zama daidai da gefen gaban tabarma.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti ɗaya, jin shimfiɗa a cikin kwatangwalo na dama, sannan a hankali canza zuwa wancan gefen kuma maimaita.

Lajin Don yi Tattabara Hip Mike

• Kiyaye Dandalin Hips: Kuskuren gama gari shine karkata ko karkatar da kwatangwalo, wanda zai iya haifar da rauni kuma ya rage tasirin shimfidawa. Don kauce wa wannan, yi ƙoƙarin kiyaye kwatangwalo zuwa ƙasa. Kuna iya yin haka ta hanyar sanya hannayenku a kowane gefen kwatangwalo da kuma tabbatar da cewa sun kasance daidai.
• Yi amfani da Taimako: Idan kwatangwalo yana da matsewa kuma kuna ƙoƙarin kiyaye su murabba'i, zaku iya amfani da shingen yoga ko naɗen bargo a ƙarƙashin hip ɗin ku don tallafi. Wannan zai iya taimakawa wajen kiyaye daidaitattun daidaito da kuma rage haɗarin rauni.
• Tsaya Tsakiyar Kashin Baya: Ka guji yin zagaye ko ɗaga baya da yawa. Madadin haka, yi ƙoƙarin kiyaye kashin baya a cikin tsaka tsaki a duk faɗin. Wannan zai iya taimakawa

Tattabara Hip Mike Tambayoyin Masu Nuna

Shi beginners za su iya Tattabara Hip Mike?

Ee, masu farawa za su iya yin motsa jiki na Hip Stretch. Yana da babban shimfiɗa don buɗe kwatangwalo da glutes. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Idan cikakken sigar motsa jiki yana da ƙalubale sosai a farkon, akwai gyare-gyare da gyare-gyare da za su iya sa ya fi dacewa. Kamar kowane sabon motsa jiki, yana iya zama da amfani a gwada shi ƙarƙashin jagorancin ƙwararrun ƙwararrun ƙwararrun kamar mai koyar da yoga ko mai ilimin hanyoyin kwantar da hankali.

Me ya sa ya wuce ga Tattabara Hip Mike?

• Tsabar Tattabara: A cikin wannan sigar, za ku kwanta a bayanku, ku durƙusa gwiwoyi biyu, kuma ku haye ƙafa ɗaya a kan ɗayan gwiwa, sannan a hankali ku ja ƙafar da ba a keɓe ba zuwa ƙirjin ku.
• Tsaye Tattabara: Wannan bambancin ya ƙunshi tashi tsaye, ɗaga ƙafa ɗaya don hutawa akan kishiyar gwiwa, sa'an nan kuma lanƙwasa gwiwa a hankali don zurfafa shimfiɗa a cikin hip.
• Tsabar Tattabara ta bango: Don wannan bambancin, za ku fara da tsayawa kusa da bango, sannan ku ɗaga ƙafa ɗaya ku kwantar da shi a bango tare da durƙusa gwiwa, yana barin hip ya mike.
• Advanced Pigeon Stretch: Wannan shi ne mafi tsananin bambancin inda za ka fara a cikin al'adar tantabara, sa'an nan kuma mayar da baya da hannu daya don kama kafar da aka lanƙwasa.

Me suna da abin da ya sanya ɗaukehawa ga Tattabara Hip Mike?

• Lanƙwasawa Gaba wani motsa jiki ne wanda ke cike da Tsarin Hip Pigeon kamar yadda ba kawai yana shimfiɗa hamstrings da ƙananan baya ba, amma yana taimakawa wajen buɗe haɗin gwiwa, inganta sassauci da kuma kawar da tashin hankali.
• Lizard Pose wani nau'i ne na yoga wanda ya dace da Pigeon Hip Stretch yayin da yake buɗewa da zurfi da kuma shimfiɗa hip flexors da quadriceps, wanda zai iya inganta amfanin Tattabara Hip Stretch ta hanyar haɓaka hips da kewayon motsi.