Zaune a Knee Flexor Da Hip Adductor Stretch

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Zaune a Knee Flexor Da Hip Adductor Stretch

Maɗaukaki na gwiwa da hiporor na hip shine darasi mai amfani wanda aka tsara don haɓaka haɗi da ƙarfi a cikin lafiyar gwiwa da motsi na gwiwa. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙananan sassaucin jikinsu, hana raunin da ya faru, ko gyarawa daga ƙananan ƙwayoyin jikinsu. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa wajen haɓaka aiki a cikin ayyukan motsa jiki daban-daban, rage maƙarƙashiyar tsoka, da ba da gudummawa ga ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Zaune a Knee Flexor Da Hip Adductor Stretch

• Lanƙwasa gwiwa na dama kuma sanya tafin ƙafar dama a kan cinyar ciki na ƙafar hagu, kiyaye ƙafar hagu madaidaiciya.
• Latsa gwiwa ta dama a hankali zuwa ƙasa ta amfani da hannunka ko gwiwar hannu don ƙara shimfiɗa a cikin kwatangwalo da cinya.
• Riƙe shimfiɗar na tsawon kusan daƙiƙa 20-30, sannan canzawa kuma maimaita shimfiɗar tare da gwiwa na hagu.
• Yi wannan motsa jiki sau 2-3 a kowane gefe, tabbatar da numfasawa sosai kuma ku shakata cikin shimfiɗa.

Lajin Don yi Zaune a Knee Flexor Da Hip Adductor Stretch

• Miƙewa A hankali: Lokacin yin shimfiɗar, tabbatar da yin shi a hankali. Ka guji kuskuren gama-gari na tilasta gwiwoyinka gwargwadon yadda za su iya tafiya daga tafiya. Maimakon haka, danna gwiwoyi a hankali zuwa kasa har sai kun ji mikewa a cikin cinyoyin ku na ciki. Riƙe wannan matsayi na kimanin daƙiƙa 20-30 sannan a saki.
• Numfashi Daidaitawa: Ka tuna yin numfashi akai-akai a duk lokacin motsa jiki. Wasu mutane sukan rike numfashin su lokacin da suke mikewa, wanda zai iya kara yawan tashin hankali na tsoka kuma ya hana tasiri na shimfidawa. Numfashi yayin da ka fara mikewa da numfashi

Zaune a Knee Flexor Da Hip Adductor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zaune a Knee Flexor Da Hip Adductor Stretch?

Ee, tabbas masu farawa zasu iya yin wurin zama na Knee Flexor da Hip Adductor Stretch motsa jiki. Wannan shi ne sauƙi mai sauƙi kuma mai tasiri wanda ke kai hari ga ƙuƙwalwar hips da kuma ƙwanƙwasa gwiwa, wanda sau da yawa yakan kasance a cikin mutane da yawa, musamman ma wadanda ke zaune da yawa. Ga yadda za a yi: 1. Zauna a ƙasa tare da baya madaidaiciya. 2. Kunna gwiwoyinku kuma ku haɗa tafin ƙafafu tare. 3. Rike ƙafafu ko idon sawu da hannuwanku. 4. A hankali danna gwiwoyi ƙasa tare da gwiwar hannu. 5. Rike mikewa na tsawon dakika 30, sannan a saki. Ka tuna yin numfashi sosai kuma akai-akai yayin shimfiɗa. Idan kun ji wani ciwo, dakatar da motsa jiki nan da nan. Kamar yadda yake tare da kowane motsa jiki, yana da kyau a yi magana da mai ba da lafiya ko ƙwararrun motsa jiki kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Zaune a Knee Flexor Da Hip Adductor Stretch?

• Buɗewa Butterfly: Zauna a ƙasa, haɗa tafin ƙafafu tare, kuma ja su zuwa jikinka. Matsa gwiwar gwiwar ku akan gwiwoyinku kuma a hankali tura su zuwa ƙasa don shimfiɗa masu ɗaure ku.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafar Ka Ka Ƙafar Ka Ƙafa ta Ƙafa a gaban Ƙafar Madaidaici na Ƙasa. A hankali ɗaga ƙananan ƙafar daga ƙasa don shimfiɗa tsokoki na adductor.
• Wurin zama Adductor Stretch tare da Resistance Band: Zauna a ƙasa tare da mika kafafunku. Kunna bandeji na juriya a kusa da ƙafafunku kuma a hankali a hankali a kan iyakar don haifar da tashin hankali, sannan ku tura kafafunku don shimfiɗa tsokoki na adductor.
• Lankwasa Ƙafa Mai Faɗin Ƙafa: Tsaya da ƙafafunku faɗi fiye da nisa-hannun baya, hinge

Me suna da abin da ya sanya ɗaukehawa ga Zaune a Knee Flexor Da Hip Adductor Stretch?

• Butterfly Stretch: Wannan motsa jiki yana kai hari ga cinyoyin ciki da kwatangwalo, kama da Seated Knee Flexor da Hip Adductor Stretch, don haka haɓaka sassauci da ƙarfin waɗannan tsokoki, wanda zai iya haɓaka tasirin babban motsa jiki.
• Hip Flexor Stretch: Wannan shimfidawa yana cika Ƙwararren Knee mai Zaune da Hip Adductor Stretch ta hanyar yin aiki da tsokoki a kusa da haɗin gwiwa na hip, inganta ingantaccen motsi da sassauci, wanda zai iya taimakawa wajen yin motsi a cikin Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙarfafawa .