Tsaye Ma'auni Outer Hip Stretch

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Tsaye Ma'auni Outer Hip Stretch

Tsaye Ma'auni Outer Hip Stretch shine ingantaccen motsa jiki wanda da farko ke kaiwa kwatangwalo, yana haɓaka sassauci da daidaito. Yana da kyau ga ƴan wasa, masu sha'awar motsa jiki, ko ma ma'aikatan ofis waɗanda ke zaune na tsawon lokaci kuma suna fuskantar maƙarƙashiya. Shiga cikin wannan motsa jiki na iya taimakawa rage ƙananan ciwon baya, inganta matsayi da motsi, da kuma yiwuwar haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Tsaye Ma'auni Outer Hip Stretch

• Na gaba, ɗaga ƙafar dama daga ƙasa kuma ku haye ƙafar ƙafar dama a kan gwiwa na hagu, yin siffar 4 tare da kafafunku.
• A hankali tura ƙasa akan gwiwa na dama don zurfafa shimfiɗa, yayin da ke riƙe jikin ku madaidaiciya da daidaiton ku.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa a cikin kwatangwalo da gindi na waje.
• A ƙarshe, a hankali saki ƙafar dama na baya zuwa ƙasa kuma maimaita tsari tare da ƙafar hagu akan gwiwa na dama.

Lajin Don yi Tsaye Ma'auni Outer Hip Stretch

• Madaidaicin Matsayi: Lokacin yin Ma'auni Tsaye na Ƙwallon Ƙwaƙwalwa, Matsayinku shine maɓalli. Tsaya kai tsaye tare da faɗin ƙafafu daban-daban. Ɗaga ƙafa ɗaya kuma ku kwantar da shi a kan kishiyar gwiwa, yin siffa 4 tare da kafafunku. Tabbatar cewa kafarka ta tsaye ta dan lankwasa. Kuskure na gama gari shine karkata zuwa gaba ko baya, wanda zai iya haifar da damuwa da rashin daidaituwa.
• Yi amfani da Taimako: Idan kun kasance sababbi ga wannan darasi ko kuna da matsalolin daidaitawa, yana da kyau a yi amfani da bango ko kujera don tallafi. Bayan lokaci, yayin da ma'aunin ku ya inganta, za ku iya yin shimfiɗa ba tare da tallafi ba.
• Sarrafa Numfashinku: Numfashi sosai

Tsaye Ma'auni Outer Hip Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Ma'auni Outer Hip Stretch?

Ee, masu farawa za su iya yin motsa jiki na Tsayayyen Balance Outer Hip Stretch. Koyaya, yana da mahimmanci a lura cewa motsa jiki na daidaitawa na iya zama ƙalubale idan kun kasance sababbi don dacewa ko kun kasance ba aiki na ɗan lokaci ba. Fara a hankali, kuma yi amfani da kujera ko bango don tallafi idan kuna buƙata. Yayin da ma'aunin ku ya inganta, za ku iya gwada motsa jiki ba tare da tallafi ba. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo.

Me ya sa ya wuce ga Tsaye Ma'auni Outer Hip Stretch?

• Ƙwaƙwalwar Ƙwallon Ƙwaƙwalwar Ƙwaƙwalwa: A cikin wannan bambancin, za ku kwanta a bayanku, ku haye ƙafa ɗaya a kan kishiyar gwiwa, kuma a hankali ku ja ƙafar da ba a yanke ba zuwa kirjin ku don shimfiɗa kwatangwalo na waje.
• Tattabara Pose: Wannan yoga pose babban bambanci ne inda za ku fara a cikin matsayi na katako, kawo gwiwa ɗaya gaba da waje zuwa gefe, kuma ku mika dayan ƙafar madaidaiciya a bayan ku, yana shimfiɗa kwatangwalo na waje na kafa.
• Hoto na Hudu: Wannan bambancin ya haɗa da kwanciya a bayanka, haye ƙafa ɗaya a kan gwiwa, da yin amfani da hannayenka don jawo ƙafar da ba a ƙetare ba a hankali zuwa kirjinka, yana shimfiɗa kwatangwalo na waje.
• Lunge with Outer Hip Stretch: A cikin wannan bambancin, kuna yin huhu, sannan a hankali tura hip ɗin

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Ma'auni Outer Hip Stretch?

• Side Lunges: lunges na gefe babban motsa jiki ne na motsa jiki yayin da suke aiki na ciki da na waje cinya, inganta sassauci da ƙarfi a cikin yankin hip, wanda ke da amfani ga Tsayayyen Balance Outer Hip Stretch.
• Clamshells: Wannan darasi kuma yana kaiwa ga tsokoki na waje, kama da Tsayayyen Balance Outer Hip Stretch, kuma yana ƙarfafa su, ta haka yana haɓaka daidaito da kwanciyar hankali.