Tsaye Kafar Sama Sama Adductor Mikewa

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

Sakonni ga Tsaye Kafar Sama Sama Adductor Mikewa

Tsawon Tsakanin Sama yana daɗaɗɗun motsa jiki ne wanda da farko ya bunkasa tsokoki a cikin cinya da rage haɗarin iri ko rauni. Yana da kyakkyawan motsa jiki ga 'yan wasa, musamman masu gudu da waɗanda ke da hannu a wasanni masu buƙatar motsi na gefe, da kuma daidaikun mutane da ke neman haɓaka ƙarfin jikinsu gaba ɗaya da motsi. Mutane za su so su shiga cikin wannan motsa jiki don haɓaka aikinsu na motsa jiki, haɓaka ingantacciyar daidaitawar jiki, da haɓaka ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Tsaye Kafar Sama Sama Adductor Mikewa

• Ɗaga ƙafar dama na dama sama da gefe, kiyaye gwiwa a tsaye kuma ƙafar ƙafar ƙafa.
• Rike shimfiɗar na tsawon daƙiƙa 20 zuwa 30, jin shimfiɗa a cikin cinyar ku da yankin kwatangwalo.
• Sannu a hankali rage ƙafar ku baya zuwa wurin farawa.
• Maimaita tsari tare da kafa na hagu, tabbatar da kiyaye motsin ku a hankali da sarrafawa don mafi kyawun shimfiɗa.

Lajin Don yi Tsaye Kafar Sama Sama Adductor Mikewa

• Dagawa A hankali: Ɗaga ƙafa ɗaya zuwa gefe, kiyaye shi madaidaiciya kuma yatsun kafa suna nuna gaba. Tsawon ɗagawa ya kamata ya kasance mai daɗi kuma a cikin kewayon motsinku. Ka guji kuskuren ɗaga ƙafarka da yawa wanda zai iya haifar da ciwon tsoka ko rauni.
• Shiga Mahimmanci: Rike jigon ku a duk lokacin motsa jiki. Wannan zai taimaka wajen kula da daidaito da kwanciyar hankali, da kuma ƙara tasiri na shimfidawa. Kuskure na yau da kullun shine yin watsi da ainihin, wanda zai haifar da rashin kwanciyar hankali da ƙarancin tasiri.
• Sannu a hankali da kwanciyar hankali: Yi shimfiɗar a hankali kuma tare da sarrafawa. Guji motsi ko motsi mai sauri wanda zai haifar da rauni. Amfanin wannan darasi

Tsaye Kafar Sama Sama Adductor Mikewa Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Kafar Sama Sama Adductor Mikewa?

Ee, masu farawa za su iya yin motsa jiki na Tsaye Kafa Up Adductor Stretch. Koyaya, yana da mahimmanci a lura cewa duk wani sabon motsa jiki yakamata a yi shi da tsari mai kyau don guje wa rauni. Ya kamata masu farawa su fara sannu a hankali kuma a hankali suna ƙara ƙarfin shimfiɗa yayin da sassaucin su ya inganta. Idan an ji wani ciwo ko rashin jin daɗi, ya kamata su dakatar da motsa jiki nan da nan kuma su tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Tsaye Kafar Sama Sama Adductor Mikewa?

• Supine Adduction Might: A wannan bambancin, ka karya gwiwarka, ka tanƙwara da gwiwowin ka sanya toan gwiwoyinka tare, a hankali gwiwoyin ka su fadi ga bangarorin don shimfida masu kararrawa.
• Side Liing Adductor Stretch: Wannan ya haɗa da kwanciya a gefenka, ajiye ƙafar ƙafar ka a tsaye da kuma lanƙwasa saman gwiwa, sannan kuma komawa baya da kuma kama ƙafar samanka don shimfiɗa maɗaukaki.
• Butterfly Adductor Stretch: Kama da shimfiɗar zaune, wannan bambancin ya haɗa da zama tare da ƙafafu tare da gwiwoyi daban, sa'an nan kuma jingina gaba a hips don shimfiɗa masu addu'a.
• Fadin Tsayi Adductor Stretch: Wannan bambancin ya ƙunshi tsayawa tare da faɗin ƙafafu daban-daban, sa'an nan kuma lanƙwasa gwiwa ɗaya da jingina zuwa wancan gefen don shimfiɗa masu ɗaure.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Kafar Sama Sama Adductor Mikewa?

• "Sumo Squats" wani motsa jiki ne wanda zai iya haɓaka fa'idodin Tsayayyen Ƙafar Adductor Stretch yayin da suke shiga tsokoki tare da glutes da quads, inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya.
• "Hip Bridges" kuma na iya haɓaka Ƙafar Addu'o'i ta Tsaye ta hanyar ƙarfafa glutes da hamstrings, wanda zai iya taimakawa wajen daidaita ƙarfi da sassaucin tsokoki na cinya na ciki da kuma hana rauni.