Zama Side Reach Stretch

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

Sakonni ga Zama Side Reach Stretch

Zama Side Reach Stretch motsa jiki ne mai fa'ida wanda da farko ke kaiwa tsokoki a baya, kafadu, da bangarorinku, yana haɓaka sassauci da rage tashin hankali na tsoka. Kyakkyawan zaɓi ne ga mutane na kowane matakan motsa jiki, gami da waɗanda ke ɗaukar dogon lokaci suna zaune ko kuma suna da iyakacin motsi. Haɗa wannan shimfidawa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka matsayi, rage ciwon baya, da haɓaka hutun jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zama Side Reach Stretch

• Lanƙwasa gwiwa na hagu kuma ku haye shi a kan ƙafar dama, sanya ƙafar hagu a ƙasa a gefen gwiwa na dama.
• Ka mika hannun damanka zuwa sama, sannan ka lankwasa jikinka zuwa hagu, ka kai hannun dama zuwa hagu a kan ka.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, jin shimfiɗa tare da gefen dama na jikinka.
• Komawa wurin farawa kuma maimaita motsa jiki a gefe guda.

Lajin Don yi Zama Side Reach Stretch

• Daidaita Kashin baya: Tsaya kashin baya madaidaiciya da tsayi a duk faɗin. Kuskure na yau da kullun shine karkatar da baya ko zagaye baya, wanda zai iya raunana tsokoki na baya kuma ya rage tasirin shimfidawa.
• Motsi Mai Sarrafa: A hankali karkata na sama zuwa dama, kai hannun hagu zuwa ƙafar dama. Yana da mahimmanci kada ku yi gaggawar wannan motsi ko tilasta jikin ku zuwa wani wuri wanda ba shi da daɗi. Ya kamata a ji mikewa tare da gefen hagu na jikin ku.
• Numfashi: Ka tuna yin numfashi sosai kuma akai-akai yayin shimfiɗa. Rike numfashin ku kuskure ne na kowa wanda zai iya ƙara tashin hankali a cikin jiki, yana sa shimfiɗar ta zama ƙasa da tasiri.

Zama Side Reach Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zama Side Reach Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Side Reach Stretch. Yana da motsa jiki mai sauƙi da tasiri wanda zai iya taimakawa wajen inganta sassauci da kuma rage tashin hankali na tsoka. Ga ainihin hanyar yin ta: 1. Zauna a ƙasa tare da shimfiɗa ƙafafu a gabanka. 2. Yada kafafunku a waje. 3. Sannu a hankali kai hannu ɗaya zuwa ƙafar gefe ɗaya yayin da kake riƙe dayan hannunka sama, yana miƙewa gefe. 4. Riƙe mikewa na kusan daƙiƙa 15-30. 5. Maimaita tsari a gefe guda. Ka tuna, yana da mahimmanci ka riƙe bayanka tsaye kuma kada ka matsawa kanka sosai. Manufar ita ce a ji shimfida mai laushi, ba zafi ba. Kamar koyaushe, idan kun kasance sababbi don motsa jiki, yana da kyau ku duba tare da mai ba da lafiya ko ƙwararrun motsa jiki don tabbatar da cewa kuna yin aikin daidai da aminci.

Me ya sa ya wuce ga Zama Side Reach Stretch?

• Juya Wurin zama: Wannan bambancin ya haɗa da zama a ƙasa tare da ƙetare ƙafafu, sa'an nan kuma karkatar da jikinka zuwa gefe ɗaya yayin da kake ajiye kwatangwalo.
• Faɗakarwar Butterfly: A cikin wannan bambancin, kuna zaune a ƙasa, haɗa ƙafafunku tare, ku bar gwiwoyinku su faɗi zuwa tarnaƙi. Kuna iya karkata gaba don ƙara shimfiɗa.
• Zauren Hamstring Stretch: Wannan ya haɗa da zama a gefen kujera, shimfiɗa ƙafa ɗaya a gabanku tare da diddige a ƙasa, sa'an nan kuma jingina gaba.
• Kai Tsaye-Kafa: A cikin wannan shimfiɗar, za ku zauna a ƙasa tare da kafa ɗaya a kan ɗayan, sannan ku isa zuwa ƙafar ƙafar da kuka ƙetare.

Me suna da abin da ya sanya ɗaukehawa ga Zama Side Reach Stretch?

• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa ) yana da kyau don inganta sassauci da ƙarfi a cikin kashin baya da wuyansa wanda kuma aka yi niyya a cikin Sitting Side Reach Stretch, amma yana taimakawa wajen inganta matsayi da daidaito.
• Tsarin Butterfly wani motsa jiki ne mai alaƙa wanda ke cike da Sitting Side Reach Stretch saboda yana mai da hankali kan ƙasan jiki, musamman kwatangwalo da cinya, yana ba da madaidaiciyar madaidaiciyar madaidaiciyar jiki idan an haɗa shi tare da shimfiɗar jiki na sama wanda Sitting Side Reach Stretch ya samar.