Tsaye Hamstring Stretch

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Hamstrings

Sakonni ga Tsaye Hamstring Stretch

Tsayayyen Hamstring Stretch shine motsa jiki mai fa'ida wanda da farko ke kai hari ga hamstrings, yana taimakawa haɓaka sassauci, rage ƙananan ciwon baya, da hana raunin da ya faru. Yana da kyakkyawan motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke yin ayyukan motsa jiki akai-akai ko kuma suna da ayyukan da ba su da ƙarfi wanda zai iya haifar da ƙwanƙwasa. Mutane za su so haɗa wannan shimfiɗa a cikin abubuwan yau da kullun don haɓaka motsin su gaba ɗaya, haɓaka aikin wasanni, da kiyaye daidaitaccen tsarin musculoskeletal.

Yanayinta: tsammanin nuni a nuni Tsaye Hamstring Stretch

• Tsaya kafa ɗaya a gabanka, sanya diddige a ƙasa yayin da yake riƙe yatsun kafa suna nunawa sama.
• A hankali lanƙwasa gaba daga kwatangwalo, ajiye baya da kafa kafa madaidaiciya.
• Matsa ƙafar ƙafarka tare da hannayenka gwargwadon jin daɗi, jin shimfiɗa a bayan cinyarka.
• Riƙe wannan matsayi na kimanin 20-30 seconds sannan ku canza zuwa ɗayan ƙafar, maimaita tsari.

Lajin Don yi Tsaye Hamstring Stretch

• Ka Tsaya Ƙafafunka Madaidaici Amma Ba Kulle ba: Yana da mahimmanci a kiyaye ƙafafunka a tsaye don shimfiɗa ƙwanƙwasa yadda ya kamata. Koyaya, guje wa kulle gwiwoyi saboda wannan na iya haifar da rauni. Ƙunƙwasawa kaɗan a cikin gwiwoyi yana da karɓa kuma zai iya taimakawa wajen guje wa damuwa mara kyau a kan haɗin gwiwa.
• Yi amfani da Prop Idan Ana Bukatar: Idan ba za ku iya isa yatsun ku ba tare da durƙusa gwiwoyinku ko zagaye bayanku ba, yi la'akari da yin amfani da madaurin yoga ko tawul. Juya shi kewaye da ƙafar ka kuma ja shi a hankali zuwa gare ka yayin da kake riƙe kashin baya madaidaiciya.
• Sarrafa Numfashinku: Ka tuna yin numfashi sosai kuma akai-akai yayin shimfiɗa. Wannan yana taimakawa wajen shakatawa tsokoki kuma yana ba da damar shimfiɗa mai zurfi. Rike

Tsaye Hamstring Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Hamstring Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Tsaye Hamstring Stretch. Motsa jiki ne mai sauƙi kuma mai tasiri don shimfiɗa tsokoki na hamstring. Ga yadda kuke yi: 1. Tsaya miƙe da miƙewa. 2. Mika ƙafa ɗaya a gabanka, kiyaye diddige a ƙasa. 3. Lankwasa gwiwa na tsaye kafa kadan. 4. A hankali karkata gaba daga kwatangwalo (ba kugu ba), rike bayanka madaidaiciya, har sai ka ji mikewa a bayan cinyarka da gwiwa na mikakken kafarka. 5. Rike mikewa na tsawon dakika 30. 6. Maimaita a gefe guda. Ka tuna kiyaye motsin ku a hankali da sarrafawa don guje wa rauni. Idan kun ji wani ciwo, dakatar da motsa jiki. A matsayin mafari, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfin motsa jiki.

Me ya sa ya wuce ga Tsaye Hamstring Stretch?

• Tawul ɗin Hamstring Stretch: A cikin wannan bambancin, kuna kwance a bayanku tare da shimfiɗa ƙafa ɗaya zuwa sama, tawul ɗin da aka madauki kewaye da ƙafar ku, kuma a hankali a ja tawul don shimfiɗa ƙwanƙarar ku.
• Wall Hamstring Stretch: Wannan ya haɗa da kwanciya a bayanka kusa da bango, ƙaddamar da ƙafa ɗaya zuwa bango yayin da yake ajiye ɗayan a ƙasa, kuma a hankali yana tura bangon don shimfiɗawa mai zurfi.
• Abokin Hulɗa Hamstring Stretch: A cikin wannan bambancin, kuna kwance a bayanku tare da shimfiɗa ƙafa ɗaya zuwa sama, kuma abokin tarayya yana tura ƙafar ku a hankali zuwa kan ku har sai an ji mikewa.
• Supine Hammisge Girma

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Hamstring Stretch?

• Aikin Glute Bridge yana da matukar dacewa ga Tsayayyen Hamstring Stretch yayin da yake ƙarfafa hamstrings da glutes, wanda zai iya inganta tasiri na shimfidawa kuma rage haɗarin rauni.
• Kare na ƙasa daga yoga yana cike da Tsayayyen Hamstring Stretch ta hanyar tsawo da kuma shimfiɗa hamstrings da calves, yayin da yake ƙarfafa jiki na sama da inganta sassaucin gaba ɗaya.