Zama Ƙarƙashin Ganga Extensor Stretch

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Zama Ƙarƙashin Ganga Extensor Stretch

A zaune ƙananan motsa jiki na shimfiɗa shine abin da zai amfana wanda da farko yakan haifar da tsokoki a cikin ƙananan baya, taimaka don haɓaka sassauci da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali da rage tashin hankali. Yana da fa'ida musamman ga mutanen da suka shafe tsawon sa'o'i suna zaune ko kuma suna da rashin jin daɗi a baya saboda rashin kyaun matsayi. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage ciwon baya, haɓaka matsayi, da haɓaka motsin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zama Ƙarƙashin Ganga Extensor Stretch

• A hankali karkatar da saman jikinka gaba daga kwatangwalo, kiyaye bayanka madaidaiciya, har sai ka ji shimfidar wuri mai laushi a cikin kasan baya.
• Mika hannunka a gabanka, kai zuwa ƙasa don zurfafa shimfiɗa.
• Riƙe wannan matsayi na tsawon daƙiƙa 20 zuwa 30, yin numfashi sosai a ko'ina.
• Komawa a hankali zuwa wurin farawa kuma maimaita shimfiɗa sau 3-5, ko kuma a cikin kwanciyar hankali.

Lajin Don yi Zama Ƙarƙashin Ganga Extensor Stretch

• Motsi Mai Sarrafa: Lokacin yin shimfiɗa, tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. A guji firgita ko motsin gaggawa wanda zai iya haifar da ciwon tsoka. Madadin haka, a hankali karkata gaba daga kwatangwalo, kiyaye bayanka madaidaiciya.
• Rike Miƙewa: Da zarar kun jingina gaba zuwa wuri mai daɗi, riƙe shimfiɗar na kusan daƙiƙa 30. Kada ku yi billa ko amfani da nauyin jikin ku don ƙara matsawa zuwa shimfiɗa, saboda wannan zai iya haifar da rauni.
• Numfashi: Ka tuna da yin numfashi daidai lokacin motsa jiki. Rike numfashin ku na iya haifar da tashin hankali a cikin tsokoki kuma ya sa shimfidar ta zama ƙasa da tasiri. Shaka yayin da kuke shirin mikewa da fitar numfashi kamar

Zama Ƙarƙashin Ganga Extensor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zama Ƙarƙashin Ganga Extensor Stretch?

Ee, mafari na iya yin motsa jiki na Zama Ƙarƙashin Ganga Extensor Stretch. Yana da sauƙi mai sauƙi wanda daidaikun mutane na kowane matakan motsa jiki za su iya yi. Koyaya, yana da mahimmanci koyaushe don farawa sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Yana iya zama da amfani ga masu farawa suyi aikin a ƙarƙashin kulawar ƙwararrun ƙwararrun ƙwararrun don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Zama Ƙarƙashin Ganga Extensor Stretch?

• Seated Twist Stretch: A cikin wannan bambancin, za ku zauna a ƙasa tare da mika kafafunku, lanƙwasa gwiwa ɗaya kuma ku haye ta kan ɗayan ƙafar, sannan ku karkatar da jikin ku zuwa gwiwar da aka lanƙwasa don shimfiɗa ƙananan kututturen katako.
• Lankwasa Gaba: Wannan shimfiɗar ya haɗa da zama a ƙasa tare da shimfiɗa ƙafafunku a gabanku, sannan ku durƙusa gaba a kwatangwalo kuma ku kai ga yatsun ku, shimfiɗa ƙananan kututturen kututturen ku.
• Seated Side Bend Stretch: Don wannan bambancin, kuna zaune a kan kujera tare da ƙafafunku a kwance a ƙasa, sannan ku lanƙwasa gangar jikin ku zuwa gefe ɗaya yayin da kuke ajiye kwatangwalo, kuna shimfiɗa ƙananan ƙananan katako a gefe.
• Zauren Baya Extension: Wannan shimfiɗar ya ƙunshi zama a gefen kujera tare da

Me suna da abin da ya sanya ɗaukehawa ga Zama Ƙarƙashin Ganga Extensor Stretch?

• Posewararrun motsa jiki na yaron ya shimfiɗa shine wani mai amfani da ya dace da mazaunin tsararren akwati, yayin da yake taimaka wa elongate da kuma shimfiɗa tsokoki da inganta tashin hankali da haɓaka mafi kyau.
• A cikin zaune a gaba yana da wani aiki mai mahimmanci wanda zai iya daidaitawa da zama ƙananan ɓangaren ƙwanƙwasawa da hamstring, haɓaka haɓakar tsoka, wanda zai inganta kewayon motsi.