Tsaye Lankwasa Knee Hip Adductor Stretch

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

Sakonni ga Tsaye Lankwasa Knee Hip Adductor Stretch

Tsaye na Kwankwasa Kwankwasa Hip Adductor Stretch shine ingantaccen motsa jiki wanda da farko ke kaiwa tsokoki na cinya na ciki, inganta sassauci da rage haɗarin rauni. Wannan motsa jiki yana da fa'ida musamman ga 'yan wasa, masu rawa, ko masu sha'awar motsa jiki waɗanda ke buƙatar ƙarfi da sassauƙar tsoka don ayyukansu. Haɗa wannan shimfidawa a cikin aikin motsa jiki na yau da kullun na iya haɓaka ƙarfin ƙafa gaba ɗaya, inganta daidaituwa da daidaitawa, da kuma taimakawa cikin ayyukan ƙungiyoyi waɗanda ke buƙatar motsi mai yawa.

Yanayinta: tsammanin nuni a nuni Tsaye Lankwasa Knee Hip Adductor Stretch

• Ɗaga ƙafar dama daga ƙasa kuma ku haye ta kan ƙafar hagu, sanya ƙafar dama a ƙasa a daya gefen ƙafar hagu.
• Kunna gwiwoyinku kadan kuma ku karkata zuwa gefen hagu har sai kun ji mikewa a cikin cinyar ciki na kafar dama.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yin numfashi da zurfi da riƙe madaidaiciyar baya.
• Komawa wurin farawa kuma maimaita shimfiɗa don ɗayan gefen ta haye ƙafar hagu akan ƙafar dama.

Lajin Don yi Tsaye Lankwasa Knee Hip Adductor Stretch

• Ƙara Miƙewa A hankali: Guji kuskuren ƙoƙarin tilasta mikewa. Madadin haka, sannu a hankali ƙara matakin shimfiɗa a kan lokaci. Fara da ɗan shimfiɗa kaɗan sannan, yayin da tsokoki suka zama masu sassauƙa, za ku iya zurfafa shimfiɗa. Wannan zai hana rauni kuma zai tabbatar da cewa shimfiɗa yana da tasiri.
• Numfashi sosai: Numfasawa wani bangare ne da ba a manta da shi na mikewa. Tabbatar yin numfashi mai zurfi da tsayin daka cikin shimfidar wuri. Wannan zai taimaka wajen shakatawa tsokoki, yana ba da damar zurfafawa kuma mafi tasiri.
• Dumi Farko: Don guje wa rauni, shi

Tsaye Lankwasa Knee Hip Adductor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Lankwasa Knee Hip Adductor Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Tsaye na Hip Adductor Stretch. Yana da sauƙi mai sauƙi kuma mai tasiri don taimakawa wajen inganta sassauci da ƙarfi a cikin ƙwanƙwasa na hip, wanda shine tsokoki tare da cinya na ciki. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Hakanan yana iya zama taimako don samun mai koyarwa ko gogaggen mutum ya fara nuna yadda ya dace.

Me ya sa ya wuce ga Tsaye Lankwasa Knee Hip Adductor Stretch?

• Lankwasawa Knee Hip Adductor Stretch: A cikin wannan bambancin, kuna kwance a bayanku tare da durƙusa gwiwoyi da ƙafafu a ƙasa, sannan a hankali tura gwiwa ɗaya zuwa gefe don shimfiɗa mai ɗaurin.
• Gefen Kwance Knee Hip Adductor Stretch: Don wannan bambancin, kwanta a gefenka tare da lanƙwasa ƙafarka na ƙasa da ƙafar ƙafar sama a tsaye, sannan a hankali ja gwiwa na ƙasa zuwa kirjin ka don shimfiɗa maɗaurin.
• Butterfly Stretch: Kuna zaune a ƙasa, haɗa tafin ƙafafu tare, kuma a hankali ku matsa ƙasa a kan gwiwoyinku tare da gwiwar gwiwar ku don shimfiɗa maƙallan hip ɗin ku.
• Rabin Durkusawa Hip Adductor Stretch: Wannan bambancin ya haɗa da durƙusa a gwiwa ɗaya da kuma shimfiɗa ɗayan ƙafar zuwa gefe, sannan.

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

• Side Lunge Stretch wani motsa jiki ne mai alaƙa kamar yadda ba wai kawai yana kai hari ga tsokoki na adductor ba amma kuma yana haɓaka hamstrings da quadriceps, yana haɓaka ƙarfin ƙarfin jiki gaba ɗaya da daidaituwa, wanda zai iya taimakawa wajen aiwatar da Tsayayyen Knee Hip Adductor Stretch yadda ya kamata.
• Pigeon Pose a cikin yoga yana cika Tsayayyen Knee Hip Adductor Stretch saboda yana buɗe ƙwanƙwasa hips kuma yana shimfiɗa addu'o'in hip, inganta motsin hip da sassauci, wanda ke da fa'ida ga kewayon motsin da ake buƙata a cikin Tsayayyen Knee Hip Adductor Stretch.