Tsaye Faɗin Gwiwoyi Adductor Stretch

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

Sakonni ga Tsaye Faɗin Gwiwoyi Adductor Stretch

Tsaye Faɗin Gwiwoyi Adductor Stretch wani motsa jiki ne mai tasiri wanda da farko ke kai hari ga tsokoki masu tsayi a cikin cinyoyin ciki, yana taimakawa wajen inganta sassauci da kuma rage ƙwayar tsoka. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda yake so ya inganta ƙananan ƙarfin jiki da sassauci. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rigakafin rauni, haɓaka wasan motsa jiki, da haɓaka lafiyar ƙasa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tsaye Faɗin Gwiwoyi Adductor Stretch

• A hankali lanƙwasa gwiwa ɗaya kuma matsa nauyi zuwa wancan gefen, kiyaye ɗayan ƙafar madaidaiciya. Tabbatar cewa gwiwa da aka lanƙwasa baya wuce ƙafar ƙafar ƙafarka.
• Danganta gaba kadan kuma tura kwatangwalo har sai kun ji mikewa akan cinyar ciki na kafa madaidaiciya.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, jin shimfiɗa a cikin cinyar ku.
• A hankali komawa zuwa wurin farawa kuma maimaita shimfiɗa a ɗayan gefen.

Lajin Don yi Tsaye Faɗin Gwiwoyi Adductor Stretch

• Kula da Matsayi: Wani kuskure kuma shine sleuching ko zagaye baya yayin mikewa. Koyaushe nufin ci gaba da bayanka madaidaiciya da daga kirji. Wannan ba wai kawai yana taimakawa wajen shiga tsokoki masu dacewa ba amma kuma yana hana duk wani rauni na baya.
• Motsi masu Sarrafawa: Guji bouncing ko yin motsi mai ban tsoro. Madadin haka, sannu a hankali karkata gefe ɗaya yayin da ke riƙe ɗayan ƙafar madaidaiciya. Riƙe shimfiɗar na ɗan daƙiƙa kaɗan, sannan canza zuwa wancan gefen. Wannan motsi mai sarrafawa zai taimake ka ka sami mafi kyawun motsa jiki kuma ka guje wa damuwa.
• Kar a wuce gona da iri: Yawan wuce gona da iri na iya haifar da raunin tsoka ko rauni. Idan kun ji zafi ko rashin jin daɗi, sauƙaƙa baya kaɗan. Ya kamata ku ji a

Tsaye Faɗin Gwiwoyi Adductor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Faɗin Gwiwoyi Adductor Stretch?

Ee, mafari na iya yin motsa jiki na Tsaye Wide Wide Adductor Stretch. Hanya ce mai sauƙi kuma mai tasiri don shimfiɗa tsokoki na cinya na ciki, wanda kuma aka sani da adductors. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da tsari mai kyau don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa ya kamata su kula kada su matsawa sosai kuma su daina idan sun ji wani ciwo. Yana iya zama da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Tsaye Faɗin Gwiwoyi Adductor Stretch?

• Butterfly Stretch: Wannan yayi kama da shimfidar adductor zaune, amma kuna kawo ƙafafunku kusa da jikin ku gwargwadon yiwuwa kuma ku danna gwiwoyinku zuwa ƙasa.
• huhu Adductor Stretch: Wannan bambancin ya ƙunshi ɗaukar matsayi mai faɗi, sa'an nan kuma yin huhu zuwa gefe ɗaya yayin da yake kiyaye ɗayan ƙafar. Wannan yana shimfiɗa tsokoki na tsokoki a gefen kafa madaidaiciya.
• Frog Stretch: A cikin wannan bambance-bambance, za ku fara da ƙafafu huɗu, sannan ku faɗaɗa gwiwoyinku gwargwadon yiwuwa, kuna tura kwatangwalo zuwa diddige ku.
• Supine Adducaict VIDEC: Wannan bambance-bambancen ya ƙunshi kwance a bayanku, yana ɗaukar gwiwoyinku, kuma ya bar kafafunku su buɗe wa tarsassun zuwa ga masu sawa.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Faɗin Gwiwoyi Adductor Stretch?

• Ƙafar Ƙafar Ƙafa: Wannan motsa jiki yana kai tsaye kai tsaye ga tsokoki na tsokoki, yana haɓaka Ƙwararren Ƙwararrun Ƙwararrun Ƙwararru ta Ƙarfafa waɗannan tsokoki, wanda zai iya inganta daidaito da kwanciyar hankali da kuma rage haɗarin rauni.
• Plié Squats: Wannan motsa jiki, kamar Tsayayyen Knees Adductor Stretch, yana kaiwa ga tsokoki na adductor, amma kuma yana shiga glutes, hamstrings, da quadriceps, yana ba da cikakkiyar motsa jiki na jiki wanda ke inganta ƙarfin, sassauci, da kewayon motsi.