Tsaye Isa Down Hamstring Stretch

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gastrocnemius, Gluteus Maximus, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Tsaye Isa Down Hamstring Stretch

Tsaye Isa Down Hamstring Stretch shine motsa jiki mai sauƙi amma mai tasiri wanda aka tsara don ƙara sassauci da kuma kawar da tashin hankali a cikin tsokoki na hamstring. Zabi ne cikakke ga 'yan wasa, ma'aikatan ofis, ko duk wanda ya sami matsewa a cikin ƙananan jikinsu saboda motsa jiki ko kuma tsawon zama. Ta hanyar haɗa wannan shimfiɗa a cikin aikinku na yau da kullun, zaku iya haɓaka kewayon motsinku, haɓaka wasan motsa jiki, da rage haɗarin raunin da ke da alaƙa da taurin tsoka.

Yanayinta: tsammanin nuni a nuni Tsaye Isa Down Hamstring Stretch

• A hankali lanƙwasa gaba daga hips ɗin ku, kiyaye baya da ƙafafu madaidaiciya.
• Miƙa zuwa yatsun hannunka gwargwadon iko, da nufin taɓa ƙafar ƙafa ba tare da sunkuyar da gwiwoyi ba.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa a cikin ƙwanƙwaran ku da ƙananan baya.
• Sannu a hankali tashi baya zuwa wurin farawa, tabbatar da motsawa a hankali don guje wa kowane iri ko rauni.

Lajin Don yi Tsaye Isa Down Hamstring Stretch

• Madaidaicin Matsayi: Tsaya tare da ƙafar ƙafafu da nisa daban kuma a hankali lanƙwasa a kugu, isa zuwa ƙasa da hannuwanku. Tsaya bayanka madaidaiciya kuma ka guji zagaye kafadu, saboda hakan na iya cutar da bayanka.
• Kada Ku Kulle Gwiwowinku: Kuskure ɗaya da mutane ke yi shine su kulle gwiwowinsu a ƙoƙarin isa ƙasa. Wannan na iya sanya damuwa maras buƙata akan gwiwoyi da ƙananan baya. Maimakon haka, ci gaba da ɗan lanƙwasa a gwiwoyinku.
• Numfashi: Ka tuna da numfashi a duk lokacin da aka shimfiɗa. Sau da yawa, mutane sukan rike numfashi yayin da suke mikewa, wanda zai iya ƙara tashin hankali a cikin jiki. Yi numfashi yayin da kuke tsayi tsayi kuma ku fitar da numfashi yayin da kuke lanƙwasa gaba.
• Ci gaba a hankali: Kar a tilasta mikewa. Idan

Tsaye Isa Down Hamstring Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Isa Down Hamstring Stretch?

Ee, tabbas mafari za su iya yin motsa jiki na Tsaye Reach Down Hamstring Stretch. Yana da sauƙi kuma mai tasiri motsa jiki don shimfiɗa tsokoki na hamstring. Duk da haka, yana da mahimmanci a tuna don kiyaye baya madaidaiciya kuma kada ku tura shimfiɗar zuwa wurin zafi. Mikewa ya kamata ya kasance a hankali kuma a hankali. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a rage shimfiɗar. Kamar kowane sabon motsa jiki, yana iya zama da amfani ga masu farawa su fara ƙarƙashin jagorancin ƙwararrun ƙwararrun ƙwararrun don tabbatar da tsari mai kyau da kuma hana rauni.

Me ya sa ya wuce ga Tsaye Isa Down Hamstring Stretch?

• Kwance Hamstring Stretch: A cikin wannan sigar, kuna kwance a bayanku, ku ɗaga ƙafa ɗaya tsaye, kuma a hankali ku ja ta zuwa kirjin ku yayin da kuke ajiye ɗayan ƙafar a ƙasa.
• Tawul ɗin Hamstring Stretch: Don wannan shimfiɗar, kwanta a bayanka, madauki tawul a kusa da ƙafar ka, kuma yi amfani da shi don ja da ƙafarka zuwa gare ka yayin da kake ajiye shi tsaye.
• Hamstring Stretch akan bango: Wannan bambancin ya haɗa da kwanciya a bayanka kusa da bango da kuma shimfiɗa ƙafarka zuwa bango, sa'an nan kuma matsawa bango a hankali don shimfiɗa hamstring.
• Hamstring Stretch with Resistance Band: Daidai da tawul ɗin shimfidawa, zaku iya amfani da band ɗin juriya yayin da kuke kwance a bayanku, kuna maɗa shi kusa da ƙafarku, kuma kuna jan ƙafarku a hankali zuwa gare ku.

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

• Zaunar da mitah: Wannan motsa jiki ya cika tsaye kai ga tsattsauran tsoka mai girma amma daga wani matsayi daban, don haka samar da cikakkiyar budewa.
• Downsar Dogara Dog Pose: Wannan yoga pose ba kawai ya fito da hamstring har ma ƙara da, kara kai ga ƙara kashi na ƙarfi horo na sassauci.