Tsaye Kafar Yana Hutawa Hip Stretch

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

Sakonni ga Tsaye Kafar Yana Hutawa Hip Stretch

Tsawon tsayawa takara mai shimfiɗa hip shine abin da zai amfana da aka tsara don ƙara sassauci da ƙarfi a cikin kwatangwalo da ƙananan jiki. Yana da kyau ga 'yan wasa, daidaikun mutane waɗanda ke zaune na tsawon lokaci, ko duk wanda ke neman inganta motsin su da rage rashin jin daɗi na ƙasa. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullum, daidaikun mutane na iya haɓaka aikin su gaba ɗaya, rage haɗarin rauni, da inganta yanayin su da daidaito.

Yanayinta: tsammanin nuni a nuni Tsaye Kafar Yana Hutawa Hip Stretch

• A hankali ɗaga ƙafar dama naka kuma ka kwantar da shi a saman, kiyaye gwiwa a tsaye.
• A hankali karkata gaba daga kwatangwalo, rike baya madaidaiciya, har sai kun ji mikewa a cikin hamstring na kafar dama.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, yin numfashi sosai don taimakawa tsokoki su huta.
• A hankali mike sama, runtse ƙafar ku, sannan ku maimaita motsa jiki tare da ƙafar hagu.

Lajin Don yi Tsaye Kafar Yana Hutawa Hip Stretch

• Madaidaicin Taimako: Yi amfani da abu mai ƙarfi don tallafi kamar kujera ko bango. Wannan zai taimake ka ka kula da ma'auni da kuma mayar da hankali kan shimfidawa maimakon ƙoƙarin kiyaye ma'auni. Kada ka dogara sosai akan goyan bayan, saboda wannan zai iya haifar da raguwa mai tasiri.
• Miƙewa A hankali: Sannu a hankali ɗaga ƙafar ku kuma kwantar da shi a kan goyan bayan, tabbatar da cewa gwiwa yana lanƙwasa a kusurwa 90-digiri. Ka guji ɗaga ƙafarka da tsayi ko kuma da sauri saboda wannan na iya haifar da rauni ko rauni.
• Tsawon Lokaci: Riƙe shimfiɗar aƙalla daƙiƙa 30 kuma gwada shaƙatawa a ciki. Wannan zai taimaka wajen shimfiɗa tsokoki na hip yadda ya kamata. Ka guji saurin mikewa ko kuma ka dage shi

Tsaye Kafar Yana Hutawa Hip Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Kafar Yana Hutawa Hip Stretch?

Ee, mafari za su iya yin motsa jiki na Tsaye Kafa Resting Hip Stretch. Koyaya, dole ne su tabbatar da yin shi daidai don hana kowane rauni. Idan sun ji wani rashin jin daɗi, su daina nan da nan. Yana da kyau koyaushe ga masu farawa su fara kowane sabon motsa jiki ƙarƙashin jagorancin ƙwararrun ƙwararrun ƙwararrun ƙwararru.

Me ya sa ya wuce ga Tsaye Kafar Yana Hutawa Hip Stretch?

• Pigeon Pose: Wannan sanannen yoga ne wanda ya ƙunshi sanya ƙafa ɗaya a gaban jikin ku tare da durƙusa gwiwa, da kuma shimfiɗa ɗayan ƙafar a bayan ku.
• Ƙwaƙwalwar Kwango: Wannan bambancin ya haɗa da kwanciya a bayanka, lanƙwasa gwiwa ɗaya, da kuma jan shi a hankali zuwa kirjinka don shimfiɗa kwatangwalo.
• Butterfly Stretch: Wannan ya ƙunshi zama a ƙasa, haɗa tafin ƙafafu tare, da danna gwiwoyi a hankali zuwa ƙasa don shimfiɗa kwatangwalo.
• Lunge Hip Flexor Stretch: Wannan bambancin ya ƙunshi taka ƙafa ɗaya gaba zuwa matsayi na huhu, ajiye ɗayan ƙafar a bayanka, da kuma tura kwatangwalo a hankali.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Kafar Yana Hutawa Hip Stretch?

• Pigeon Pose: Wannan yoga pose yana da kyau don buɗe haɗin gwiwa na hip, shimfiɗa hip flexors da glutes. Yana cika Ƙafar Tsayayyen Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwal) ta hanyar samar da shimfiɗa mai zurfi da kuma taimakawa wajen inganta daidaituwa da sassauci.
• Ninke Gaba: Ninki na gaba shine ƙwanƙwasa da ƙananan baya wanda ya dace da Tsayayyen Ƙafar Huta Hip Stretch ta hanyar niyya sarkar jiki na baya. Ta hanyar shimfiɗa waɗannan wurare, zai iya taimakawa wajen inganta motsi na hip gaba ɗaya kuma rage tashin hankali a cikin ƙananan jiki.