Tsaye Tsaye Ƙarar Ƙwaƙwalwa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsaye Tsaye Ƙarar Ƙwaƙwalwa
Motar da za a shimfiɗa ta hanyar motsa jiki mai amfani ce da farko ta bunkasa tsokoki na ciki, inganta sassauci da ƙarfi a cikin hip da grade. Yana da kyakkyawan zaɓi ga 'yan wasa, masu rawa, ko duk wanda ke son inganta motsin jikinsu da kwanciyar hankali. Ta hanyar haɗa wannan shimfiɗa a cikin aikin yau da kullun, zaku iya haɓaka kewayon motsinku, rage haɗarin rauni, da haɓaka aikin gabaɗaya a cikin ayyukan jiki.
Yanayinta: tsammanin nuni a nuni Tsaye Tsaye Ƙarar Ƙwaƙwalwa
- Ketare ƙafar hagu a kan ƙafar dama, ajiye ƙafafu biyu a ƙasa.
- A hankali tura hip ɗinka na hagu zuwa gefe, jin shimfiɗa a cikin kwatangwalo da cinya.
- Riƙe wannan matsayi na kimanin daƙiƙa 30, yin numfashi sosai don taimakawa tsokoki su huta.
- A hankali komawa zuwa matsayi na farawa kuma maimaita motsa jiki a gefe guda ta hanyar haye ƙafar dama ta hagu.
Lajin Don yi Tsaye Tsaye Ƙarar Ƙwaƙwalwa
- Motsi masu Sarrafa: Guji motsi da sauri. Madadin haka, yi shimfiɗa a hankali a hankali, sarrafawa. Wannan yana rage haɗarin rauni kuma yana tabbatar da cewa an shimfiɗa tsokoki da aka yi niyya yadda ya kamata.
- Yi amfani da Taimako: Musamman idan kun kasance sababbi ga wannan darasi, yin amfani da bango, kujera, ko wani abu mai ƙarfi don tallafi na iya taimakawa wajen kiyaye daidaito. Wannan yana ba ku damar mai da hankali kan shimfiɗa maimakon damuwa game da faɗuwa.
- Kada ku wuce gona da iri: Yana da mahimmanci a ji jan hankali, amma kada ku taɓa jin zafi yayin wannan shimfiɗar. Idan kun yi hakan, yana iya zama alamar cewa kun wuce gona da iri. Sannu a hankali ƙara kewayon motsinku akan lokaci
Tsaye Tsaye Ƙarar Ƙwaƙwalwa Tambayoyin Masu Nuna
Shi beginners za su iya Tsaye Tsaye Ƙarar Ƙwaƙwalwa?
Ee, masu farawa za su iya yin motsa jiki Tsaye Adduction Stretch. Koyaya, yana da mahimmanci a yi shi daidai don guje wa rauni. Ga jagora mai sauƙi: 1. Tsaye tsaye ka riƙe wani abu mai ƙarfi, kamar kujera ko bango, don ma'auni. 2. Ketare kafar dama ta bayan kafar hagu. 3. Tsayar da ƙafar dama a ƙasa, a hankali tura kwatangwalo na dama zuwa gefe. 4. Ya kamata ka ji mikewa a cikin kwatangwalo da cinyarka na dama. 5. Riƙe shimfiɗar na tsawon kusan daƙiƙa 30, sannan ku canza gefe. Ka tuna, kada ka shimfiɗa har zuwa maƙasudin zafi. Jan hankali mai laushi ko ɗan rashin jin daɗi ya isa. Idan kun ji wani ciwo, dakatar da shimfiɗa nan da nan. Kamar kowane sabon motsa jiki, koyaushe yana da kyau a tuntuɓi mai ba da lafiya ko ƙwararrun motsa jiki don tabbatar da cewa kuna yin shi daidai da aminci.
Me ya sa ya wuce ga Tsaye Tsaye Ƙarar Ƙwaƙwalwa?
- Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙwaƙwalwa: A cikin wannan bambancin, kuna kwance a bayanku tare da mika kafafunku tsaye. Sannan a hankali zaku baza kafafun ku don mikewa masu addu'o'in ku.
- Buɗewa Butterfly: Wannan bambancin ya haɗa da zama a ƙasa tare da matse ƙafafu tare da gwiwoyinku sun karkata zuwa gefe. Sannan a hankali ku danna gwiwoyinku zuwa kasa don shimfida masu addu'o'in ku.
- Side Liing Hip Adduction Stretch: Wannan ya haɗa da kwanciya a gefenku, shimfiɗa ƙafar ƙafar ƙasa da haye saman ƙafar ku a kanta. Sannan zaku ɗaga ƙafar ƙasa don shimfiɗa tsokoki na cinya na ciki.
- Supine Hip adduction Mix: Wannan bambance-bambancen ya haɗa da yin kwance a baya tare da kafafunku sama da bango. Sai a hankali ku yada kafafunku
Me suna da abin da ya sanya ɗaukehawa ga Tsaye Tsaye Ƙarar Ƙwaƙwalwa?
- Lunges wani motsa jiki ne mai fa'ida wanda zai iya haɗawa da Tsayayyen Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa, yayin da suke aiki a kan ƙungiyoyin tsoka iri ɗaya, inganta sassauci da ƙarfi a cikin kwatangwalo da cinya.
- Motar Clashammell ita ce kuma babban cikawa ne ga tsayuwa na hip saboda yana nuna makaman da masu siyar da masu satariya, inganta motocin hip din.
Karin kalmar raɓuwa ga Tsaye Tsaye Ƙarar Ƙwaƙwalwa
- Nauyin Hip
- Motsa Jiki na Tsaye
- Hip Sassauci Aiki
- Motsa jiki don Hips
- Tsaye Hip Stretch
- Ƙarfafa Miqewa Na yau da kullun
- Motsa Jiki Mai Niyya Hip
- Tsaye Ƙwallon Ƙwallon Ƙwaƙwalwa
- Horar da Nauyin Jiki don tsokar Hip
- Tsaye Mai Ƙarfafa Hip