Tsaye Tsaye Waje Hip
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsaye Tsaye Waje Hip
Tsaye Outer Hip Stretch wani motsa jiki ne mai fa'ida wanda aka tsara don haɓaka sassauci da kuma kawar da tashin hankali a cikin kwatangwalo, musamman yin niyya ga tsokoki na waje. Wannan motsa jiki yana da kyau ga 'yan wasa, ma'aikatan ofis, ko duk wanda ke fuskantar maƙarƙashiya a cikin kwatangwalo saboda tsawan zama ko takamaiman ayyukan wasanni. Yin Ƙwaƙwalwar Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa a kai a kai na iya inganta motsi, haɓaka wasan motsa jiki, da rage haɗarin raunin da ke da alaka da hip.
Yanayinta: tsammanin nuni a nuni Tsaye Tsaye Waje Hip
- Ka dan tanƙwasa gwiwa na hagu ka sake tura hips ɗinka baya, kamar za ka zauna a kujera.
- Mika hannunka don ma'auni kuma ka karkatar da gangar jikinka gaba kadan.
- Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa a cikin kwatangwalo na dama.
- A hankali komawa zuwa wurin farawa kuma maimaita shimfiɗa tare da ƙafar hagu akan gwiwa na dama.
Lajin Don yi Tsaye Tsaye Waje Hip
- Kiyaye Kwanciyar Hankali: Don gujewa rasa ma'auni, mayar da hankalinka akan wani abu a tsaye a gabanka. Hakanan zaka iya amfani da bango ko kujera don tallafi. Kada ku yi sulhu da kwanciyar hankalin ku don zurfafa shimfiɗa; yana da mahimmanci a zauna a daidaita.
- Shiga Mahimmancin ku: Yin shigar da tsokoki na asali ba kawai zai taimaka muku kula da daidaituwa ba, amma kuma zai kare ƙananan baya. Kuskure na yau da kullun shine barin ciki da baya baya sag yayin shimfidawa, wanda zai haifar da rauni ko rauni.
- Zurfafa Ƙarfafa: Don ƙara ƙarfin shimfiɗar, a hankali danna ƙasa akan gwiwa na ƙafar da aka ɗaga da hannunka ko lanƙwasa gaba.
Tsaye Tsaye Waje Hip Tambayoyin Masu Nuna
Shi beginners za su iya Tsaye Tsaye Waje Hip?
Ee, masu farawa za su iya yin motsa jiki na Tsaye Outer Hip Stretch. Yana da motsa jiki mai sauƙi da tasiri don shimfiɗawa da ƙarfafa tsokoki na waje na hip. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari daidai don guje wa kowane rauni. Kamar kowane motsa jiki, idan sun ji wani rashin jin daɗi ko ciwo, ya kamata su tsaya nan da nan kuma su tuntubi ƙwararrun kiwon lafiya ko mai horar da motsa jiki.
Me ya sa ya wuce ga Tsaye Tsaye Waje Hip?
- Mayar da hijirar waje ta ƙunshi kwance a bayanku, yana tsallaka ƙafa ɗaya a kan gwiwa da gwiwoyi zuwa kirjin ku.
- Pigeon Pose Outer Hip Stretch shine yanayin yoga inda zaku fara a saman tebur, sannan ku kawo gwiwa daya gaba da waje zuwa gefe, yayin da kuke mika dayan kafa madaidaiciya.
- Tsarin Butterfly shine wani bambancin inda kuke zama a ƙasa, haɗa tafin ƙafafu tare kuma bari gwiwoyinku su faɗi zuwa tarnaƙi, sannan ku karkata gaba don jin shimfiɗa a cikin kwatangwalo na waje.
- Ƙwaƙwalwar bangon waje ta haɗa da tsayawa kusa da bango, haye ƙafa ɗaya a kan guiwa ɗaya, sa'an nan kuma jingina baya zuwa wurin tsugunne a bango.
Me suna da abin da ya sanya ɗaukehawa ga Tsaye Tsaye Waje Hip?
- Clamshells: Clamshells babban motsa jiki ne na haɗin gwiwa saboda ba kawai shimfiɗa kwatangwalo na waje ba amma kuma suna ƙarfafa ƙwayar gluteus medius, wanda ke goyan bayan hip kuma yana inganta aikin hip gaba ɗaya.
- Foam Rolling the Outer Thighs: Wannan motsa jiki ya cika Tsayayyen Hip Stretch ta hanyar sakin tashin hankali a cikin tsokoki da ke kewaye da kwatangwalo na waje, ciki har da band iliotibial, wanda zai iya zama m daga yin amfani da shi kuma yana taimakawa ga ciwon hip.
Karin kalmar raɓuwa ga Tsaye Tsaye Waje Hip
- Nauyin hip mikewa
- Atsaye motsa jiki
- Outer hip stretch motsa jiki
- Ayyukan nauyin jiki don hips
- Tsaye na yau da kullun na shimfiɗa hip
- Hips suna niyya da motsa jiki
- Aikin motsa jiki na nauyin jiki don sassaucin hip
- Motsa jiki don shimfiɗa hips na waje
- Mikewa hips na tsaye tare da nauyin jiki
- Horon nauyin jiki don ƙarfin hip