Tsaye Hip Out Adductor Stretch

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

Sakonni ga Tsaye Hip Out Adductor Stretch

Tsayewar Hip Out Adductor Stretch shine motsa jiki mai fa'ida wanda da farko ke kaiwa ga tsokoki masu tsayi a cikin cinyoyin ciki, yana taimakawa wajen haɓaka sassauci da rage haɗarin rauni. Yana da kyakkyawan motsa jiki ga 'yan wasa, musamman masu gudu da kuma waɗanda ke da hannu a wasanni waɗanda ke buƙatar yawan motsi na gefe, da kuma duk wanda ke neman haɓaka ƙarfin jikinsu gaba ɗaya da sassauci. Mutane na iya so su yi wannan shimfiɗa don rage ƙwayar tsoka, ƙara yawan motsi, da goyan bayan mafi kyawun matsayi da ingantaccen motsi.

Yanayinta: tsammanin nuni a nuni Tsaye Hip Out Adductor Stretch

• Matsa nauyi zuwa ƙafar hagu, ɗaga ƙafar dama daga ƙasa, kuma lanƙwasa gwiwa ta dama don kawo ƙafarku a baya.
• Sannu a hankali shimfiɗa ƙafar damanku zuwa gefe, kiyaye ƙafar ƙafar ƙafar ƙafa da yatsun kafa suna nunawa gaba.
• Riƙe wannan matsayi na tsawon daƙiƙa 20-30, jin shimfiɗa a cikin cinya da cinyar ku.
• A hankali runtse ƙafar ka baya zuwa wurin farawa kuma maimaita a wancan gefe.

Lajin Don yi Tsaye Hip Out Adductor Stretch

• Motsi Mai Sarrafa: Lokacin motsa ƙafarka zuwa gefe, yi haka a hankali da sarrafawa. Wannan darasi ba game da saurin gudu ba ne, amma game da shimfiɗa tsokoki na tsokoki yadda ya kamata. Kuskure na yau da kullun shine girgiza ko girgiza kafa, wanda zai iya haifar da rauni.
• Kula da Ma'auni: Yi amfani da bango ko kujera don tallafi idan kuna da wahalar kiyaye daidaito. Wannan na iya taimakawa wajen hana faɗuwa da rauni. Kuskure ne na gama gari don ƙoƙarin yin shimfiɗar ba tare da goyan baya ba, koda lokacin daidaitawa ya girgiza.
• Ci gaba da Nuna Ƙafafunku Gaba: Yayin da kuke shimfiɗa ƙafarku zuwa gefe, tabbatar da cewa yatsunku suna nuna gaba, ba sama ko ƙasa ba. Wannan yana taimakawa wajen ƙaddamar da ƙarawa

Tsaye Hip Out Adductor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Hip Out Adductor Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Tsaye Hip Out Adductor Stretch. Yana da sauƙi mai sauƙi wanda ke kaiwa tsokoki na adductor, wanda yake a cikin cinya na ciki. Anan ga ainihin jagora akan yadda ake yin shi: 1. Tsaya tsaye tare da faɗin ƙafafu na hip-dabam. 2. Matsa nauyin ku zuwa ƙafar dama kuma ku karkatar da gwiwa na dama kadan kadan. 3. Mika ƙafarka na hagu zuwa gefe, ajiye ƙafarka a ƙasa. 4. Tsayar da bayanka madaidaiciya kuma hips ɗinka yayi murabba'i a gaba. 5. Jingina zuwa gefen dama, tura kwatangwalo na hagu. Ya kamata ku ji mikewa a cikin cinyar ku ta hagu. 6. Rike mikewa na tsawon dakika 30. 7. Maimaita a gefe guda. Ka tuna koyaushe kiyaye motsin ku a hankali da sarrafawa, kuma kada ku taɓa turawa zuwa wurin zafi. Idan kuna da wasu yanayi na lafiya ko raunin da ya faru, yana da kyau koyaushe ku tuntuɓi likita ko ƙwararrun ƙwararrun motsa jiki kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Tsaye Hip Out Adductor Stretch?

• Lateral Lunge Adductor Stretch: Ana yin wannan shimfiɗar ta hanyar ɗaga tsayi mai faɗi sannan kuma a lanƙwasa gwiwa ɗaya a karkata zuwa wancan gefe, a ajiye ɗayan ƙafar a tsaye don shimfiɗa tsokoki.
• Butterfly Stretch: A cikin wannan bambancin, kuna zaune a ƙasa tare da ƙafafunku tare da gwiwoyi a fadi, sannan ku yi amfani da hannayenku don danna gwiwoyinku kusa da kasa.
• Frog Stretch: Wannan ya haɗa da samun ƙafafu guda huɗu, yada gwiwoyinku gabaɗaya, sannan a hankali tura kwatangwalo zuwa diddige ku.
• Supine Adducaict VIDEC: don wannan shimfidawa, kwanta a baya tare da kafafunku kai tsaye, sannan ka ɗaga kafa guda kuma a hankali ya ja shi zuwa kirjin ka, ka kiyaye sauran lebur mai kafa a kasa.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Hip Out Adductor Stretch?

• Lunging Hip Flexor Stretch: Wannan shimfidawa ya dace da Tsayayyen Hip Out Adductor Stretch saboda yana aiki a kan ƙwanƙwasa hip , ƙungiyar tsokoki waɗanda ke aiki tare da masu haɗin gwiwa yayin motsi da yawa, don haka yana ba da cikakkiyar motsi na yau da kullum.
• Squats: Squats suna da matukar dacewa ga Tsayayyen Hip Out Adductor Stretch saboda suna ƙarfafa glutes, quads, da hamstrings, waɗanda duk suna da mahimmanci don kiyaye daidaito da kwanciyar hankali a cikin haɗin gwiwa na hip, don haka inganta tasiri na ƙaddamarwa.