Tsaye Mai Juyi Hip
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsaye Mai Juyi Hip
Tsayayyen Juyawa Hip Stretch wani motsa jiki ne mai ƙarfi wanda ke nufin inganta sassauci, motsi, da ƙarfi a cikin kwatangwalo da ƙananan baya. Yana da kyau ga 'yan wasa, masu rawa, ko duk wanda ke yin ayyukan da ke buƙatar motsi mai yawa da sassaucin hip. Haɗa wannan shimfidawa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage rashin jin daɗi na hip da ƙananan baya, haɓaka aikin ku a cikin wasanni da ayyukan yau da kullun, da yuwuwar hana raunin da ke tattare da maƙarƙashiya ko raunin hanji.
Yanayinta: tsammanin nuni a nuni Tsaye Mai Juyi Hip
- Ɗaga gwiwa na dama har zuwa matakin hip, kiyaye ƙafar ƙafarka.
- A hankali juya hips ɗin ku zuwa dama, motsa gwiwa a cikin madauwari motsi.
- Maimaita wannan motsi don maimaitawa 10-15, sannan canza zuwa ɗayan kafa.
- Yi saiti 2-3 a kowane gefe, tabbatar da kiyaye jigon ku a duk lokacin motsa jiki don kiyaye daidaito.
Lajin Don yi Tsaye Mai Juyi Hip
- Motsi Mai Sarrafa: Juya kwatangwalo a cikin madauwari motsi ba tare da motsa jikinka na sama ba. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Kauce wa sauri, motsin motsi wanda zai iya haifar da rauni.
- Yi amfani da Taimako: Idan kun kasance sababbi ga wannan darasi ko kuna da batutuwan daidaitawa, yi amfani da bango ko kujera don tallafi. Wannan zai iya taimaka maka kula da daidaito da kuma mayar da hankali kan jujjuyawar hip.
- Kula da daidaitawa: Tabbatar cewa ƙafafunku suna da ƙarfi kuma an rarraba nauyin jikin ku daidai. Ka guji jingina gefe ɗaya ko ɗayan saboda hakan na iya haifar da rashin daidaituwa da rauni mai yuwuwa.
- Ci gaba a hankali: Fara da ƙananan da'irori kuma a hankali ƙara girman jujjuyawar hip ɗinku yayin da sassaucin ku ya inganta. Kada ka tilasta jikinka a ciki
Tsaye Mai Juyi Hip Tambayoyin Masu Nuna
Shi beginners za su iya Tsaye Mai Juyi Hip?
Ee, masu farawa za su iya yin motsa jiki na Tsaye Juyi na Hip Stretch. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Hakanan yana da amfani a sami wani mai ilimi game da motsa jiki ya jagorance ku, ko kallon bidiyo na koyarwa don tabbatar da cewa kuna yin su daidai. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo.
Me ya sa ya wuce ga Tsaye Mai Juyi Hip?
- Juyawa Hip Stretch: Wannan ya haɗa da ɗaukar babban mataki gaba zuwa matsayi na huhu, sannan juya juzu'in zuwa ƙafar gaba yayin da ake ajiye murabba'in hips.
- Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa: A cikin wannan bambancin, kuna kwance a bayanku, ku haye ƙafa ɗaya a kan ɗayan, sannan kuyi amfani da hannayenku don jawo ƙafar da aka ƙetare a hankali zuwa kirjin ku.
- Ƙwaƙwalwar Ƙwallon Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa: Wannan ya haɗa da samun kowane ƙafafu hudu, sa'an nan kuma mika ƙafa ɗaya zuwa gefe da jujjuya gawar zuwa ƙafar ƙafa.
- Pigeon Pose Rotational Hip Stretch: Wannan hoton yoga ya haɗa da lanƙwasa ƙafa ɗaya a gabanka tare da sauran ƙafar a baya, sannan juya gawar zuwa ƙafar da aka lanƙwasa.
Me suna da abin da ya sanya ɗaukehawa ga Tsaye Mai Juyi Hip?
- Matsa malam buɗe ido na mai shimfiɗa ƙafar motsa jiki kamar yadda ya mai da hankali a kan kwatangwalo da cinya na ciki, inganta ƙara yawan motsi da sassauci a waɗannan wuraren.
- Matsayin karkatar da wani karin aiki ne wanda yake haduwa kamar yadda ba kawai ya shimfiɗa kwatangwalo ba har ma ya hada da jujjuyawar hip na mip, wanda ke taimaka wa inganta karfin gwiwa da kwanciyar hankali.
Karin kalmar raɓuwa ga Tsaye Mai Juyi Hip
- Nauyin hip mikewa
- Juyawa motsa jiki
- Matsayin motsa jiki na juyawa hip
- Ayyukan nauyin jiki don hips
- Ayyukan motsa jiki na hip
- Dabarar mikewa ta jujjuyawar hip
- Hip sassauci motsa jiki
- Nauyin jiki na juyawa hip
- Ayyukan motsa jiki don juyawa hip
- Ayyuka na tsaye don sassaucin hip