Tsaye Tasowa Kafar Hip Adductor Miƙewa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsaye Tasowa Kafar Hip Adductor Miƙewa
Tsayayyen Ƙafar Hip Adductor Stretch wani motsa jiki ne mai fa'ida wanda da farko ke kai hari ga ƙwanƙolin hips, yana haɓaka sassauci da ƙarfi a cikin kwatangwalo da yanki. Yana da kyakkyawan zaɓi ga 'yan wasa, musamman masu gudu da waɗanda ke da hannu a wasanni masu buƙatar motsi na gefe, da kuma daidaikun mutane waɗanda ke neman haɓaka motsin jikinsu na ƙasa da hana rauni. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aiki, rage haɗarin damuwa da rauni, da ba da gudummawa ga jin daɗin jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Tsaye Tasowa Kafar Hip Adductor Miƙewa
- Sannu a hankali ɗaga ƙafar damanku zuwa gefe, kiyaye gwiwa a madaidaiciya kuma yatsun kafa suna nuna gaba.
- Riƙe matsayin da aka ɗaga na kusan daƙiƙa 20 zuwa 30, jin shimfiɗa a cinyar ciki na ƙafar da aka ɗaga.
- Rage ƙafar dama ta baya zuwa wurin farawa a cikin hanyar sarrafawa.
- Maimaita tsari iri ɗaya tare da ƙafar hagu don kammala saiti ɗaya.
Lajin Don yi Tsaye Tasowa Kafar Hip Adductor Miƙewa
- Madaidaicin Matsayi: Tsaya tsayi kuma riƙe bayanka madaidaiciya yayin aiwatar da wannan shimfiɗa. Ka guji jingina gaba ko baya saboda wannan na iya sanya damuwa mara amfani a bayanka. Rike kafarka ta tsaye dan lankwasa don kiyaye daidaito.
- Ƙarawa a hankali: Fara da ƙafarka a tsayin da ya dace da ku. A hankali ƙara tsayi yayin da sassaucin ku ya inganta. Ka guji ɗaga ƙafarka da sauri da sauri saboda hakan na iya haifar da ciwon tsoka.
- Rike da Numfashi: Riƙe shimfiɗar don 15-30 seconds kuma tuna numfashi. Numfashi yana taimakawa wajen isar da iskar oxygen zuwa tsokoki, wanda zai iya taimaka musu su mike sosai. Ka guji riƙe numfashi saboda hakan na iya ƙara hawan jini.
- Guji Boncing: Kuskuren gama gari don gujewa shine bouncing
Tsaye Tasowa Kafar Hip Adductor Miƙewa Tambayoyin Masu Nuna
Shi beginners za su iya Tsaye Tasowa Kafar Hip Adductor Miƙewa?
Ee, mafari na iya yin motsa jiki Tsaye Tashe Kafar Hip Adductor Stretch. Koyaya, yana da mahimmanci a lura cewa yakamata su fara da ƙaramin ƙarfi kuma a hankali ƙara shi yayin da sassauci da ƙarfinsu ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa kowane rauni. Idan an ji wani rashin jin daɗi fiye da shimfiɗar tsoka na al'ada, ya kamata su dakatar da aikin nan da nan kuma su tuntuɓi ƙwararru.
Me ya sa ya wuce ga Tsaye Tasowa Kafar Hip Adductor Miƙewa?
- Lateral Lunge Stretch: A cikin wannan bambancin, za ku fara a tsaye, ɗauki babban mataki zuwa gefe, kuma ku lanƙwasa gwiwa yayin da kuke riƙe da ɗayan ƙafar madaidaiciya, kuna shimfiɗa tsokoki.
- Buɗewa Butterfly: Zauna a ƙasa, haɗa tafin ƙafafu tare kuma bari gwiwoyinku su faɗi zuwa gefe. Aiwatar da matsi mai laushi akan gwiwoyi don ƙara shimfiɗa.
- Frog Stretch: Wannan bambancin ya haɗa da samun ƙafafu guda huɗu, yada gwiwoyinku gabaɗaya, da kuma tura kwatangwalo a hankali don shimfiɗa masu addu'a.
- Rabin-Kneeling Adductor Stretch: A cikin wannan bambance-bambance, za ku fara a cikin rabin durkusawa, mika ƙafar da ba ta durƙusa zuwa gefe, kuma ku jingina zuwa ƙafar ƙafa don shimfiɗa tsokoki.
Me suna da abin da ya sanya ɗaukehawa ga Tsaye Tasowa Kafar Hip Adductor Miƙewa?
- Buɗewar Butterfly: Kamar Tsayayyen Ƙafar Hip Adductor Stretch, malam buɗe ido kuma yana mai da hankali kan masu haɗin hip, yana ba da kusurwa daban-daban na shimfiɗa kuma yana ba da damar yin aikin yau da kullun.
- Pilates Clamshell Exercise: Wannan darasi kuma yana hari kan masu yin hips, amma kuma yana haɗa da glutes da masu juyawa na hip, suna samar da daidaiton motsa jiki wanda ya dace da keɓewar Tsayayyen Ƙafar Hip Adductor Stretch.
Karin kalmar raɓuwa ga Tsaye Tasowa Kafar Hip Adductor Miƙewa
- Ayyukan motsa jiki na nauyin jiki
- Tsaye kafa ta mike
- Hip adductor motsa jiki
- Ayyukan motsa jiki don hips
- Tsaye ya daga kafa
- Ayyukan ƙarfafa hip
- Ayyukan motsa jiki na gida don hips
- Ƙafa ta ɗaga hip adductor mikewa
- Ayyukan motsa jiki na nauyin jiki don adductors na hip
- Tsayewar motsa jiki