Tsaye Iliotibial Stretch

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

Sakonni ga Tsaye Iliotibial Stretch

Tsayewar Iliotibial Stretch wani motsa jiki ne mai fa'ida wanda aka tsara don haɓaka sassauci da rage tashin hankali a cikin ƙungiyar iliotibial, ligament wanda ke gudana daga waje na cinya. Yana da fa'ida musamman ga masu gudu, masu keke, da waɗanda ke yin ayyuka masu tasiri, saboda waɗannan ƙungiyoyin sun fi saurin haɓaka ciwon bandeji na iliotibial. Haɗa wannan shimfiɗa a cikin aikin yau da kullun na iya taimakawa hana rauni, haɓaka motsi, da haɓaka aikin gabaɗaya a cikin ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Tsaye Iliotibial Stretch

• Tsayawa hannun hagu akan bango don tallafi, sannu a hankali lankwasa gwiwa na hagu kadan.
• Yayin da kake riƙe da wannan matsayi, karkatar da jikinka na sama zuwa gefen hagu kuma ka tura kwatangwalo na dama zuwa waje har sai ka ji shimfiɗa a waje na kwatangwalo da cinya na dama.
• Riƙe wannan shimfiɗa na kusan daƙiƙa 20 zuwa 30, sannan a hankali komawa wurin farawa.
• Maimaita waɗannan matakan don ɗayan gefen ta haye ƙafar hagu a bayan hannun dama da jingina zuwa gefen dama.

Lajin Don yi Tsaye Iliotibial Stretch

• Dabarun Jingina: Ka karkata zuwa gefen hagu a hankali kuma a hankali har sai ka ji mikewa tare da wajen cinyarka ta dama. Ka guji jingina da nisa ko da sauri, saboda hakan na iya raunana tsokoki.
• Matsayin Hannu: Ka ɗaga hannun dama naka sama kuma ka karkata zuwa gefen hagu. Wannan zai kara mikewa. Duk da haka, kauce wa wuce gona da iri ko tilasta hannunka don kaiwa fiye da dadi.
• Rike kuma Maimaita: Rike shimfiɗar na kusan daƙiƙa 15-30, sannan canza gefe kuma maimaita. Kar a yi billa ko yin amfani da motsin motsa jiki, saboda wannan na iya haifar da tsagewar tsoka ko damuwa.
• Daidaitawa: Daidaituwa shine maɓalli. Yi wannan shimfiɗa a kai a kai, da kyau kowace rana, don kiyaye sassauci da kuma hana matsewa a cikin

Tsaye Iliotibial Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Iliotibial Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Tsaye Iliotibial Stretch. Koyaya, yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Yana iya zama da fa'ida a sami mai koyarwa ko gogaggen mutum da farko ya sa ido don tabbatar da ingantacciyar dabara. Koyaushe ku tuna don dumi kafin shimfiɗawa kuma kada ku shimfiɗa har zuwa zafi. Idan kun ji wani rashin jin daɗi, dakatar da motsa jiki nan da nan.

Me ya sa ya wuce ga Tsaye Iliotibial Stretch?

• Supine Iliotibial Band Stretch: Yayin da kake kwance a bayanka, kawo gwiwa ɗaya zuwa ga ƙirjinka, sannan a hankali ja shi a jikinka zuwa kishiyar kafada.
• Side-Laying Iliotibial Band Stretch: Ka kwanta a gefenka tare da mika kafafu biyu, sannan ka lankwasa saman kafarka a bayan kafar ka ta kasa, ka kama kafar saman kafarka a hankali ka ja ta zuwa gindinka.
• Bangon Iliotibial Band Stretch: Tsaya kusa da bango tare da kafa mafi kusa da bangon da aka ketare a bayan ɗayan, sannan karkata zuwa bango don shimfiɗa cinya ta waje na ƙafar baya.
• Kumfa Roller Iliotibial Band Stretch: Wannan sigar ta ƙunshi amfani da abin nadi na kumfa. Yayin da kuke kwance a gefenku

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

• Satar Hip: Wannan motsa jiki yana hari ga tsokoki na cinya na waje, ciki har da ƙungiyar iliotibial, wanda zai iya taimakawa wajen inganta tasiri na Tsayayyen Iliotibial Stretch ta ƙara ƙarfin tsoka da juriya.
• Foam Rolling: Ko da yake ba motsa jiki na al'ada ba ne, mirgina kumfa zai iya dacewa da Tsayayyen Iliotibial Stretch ta hanyar taimakawa wajen karya kulli da rage tashin hankali a cikin ƙungiyar iliotibial, yana haifar da ingantaccen sassauci da kewayon motsi.