Zaune Glute Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus

Sakonni ga Zaune Glute Stretch

Zazzagewar Glute Stretch wani motsa jiki ne mai fa'ida wanda aka tsara don haɓaka sassauci da rage ƙarfi a cikin tsokoki na gluteal, wanda zai iya taimakawa wajen rage ƙananan ciwon baya da haɓaka motsi gaba ɗaya. Yana da kyakkyawan aiki ga daidaikun mutane na kowane matakan motsa jiki, gami da ƴan wasa da ke neman haɓaka aikinsu da ma'aikatan ofis da ke da nufin magance illolin zama mai tsayi. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa inganta yanayin ku, haɓaka ingantacciyar daidaitawar jiki, da haɓaka kewayon motsinku, yin motsin yau da kullun cikin sauƙi da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Zaune Glute Stretch

• Lanƙwasa gwiwa ta dama kuma sanya ƙafar dama a kan ƙafar hagu, ta yadda idon dama ya zauna kusa da gwiwa na hagu.
• A hankali danna gwiwa na dama zuwa kasa ta amfani da hannun dama, ya kamata ka ji mikewa a cikin glute na dama.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, yin numfashi sosai da ƙoƙarin shakatawa cikin shimfiɗa.
• Saki shimfiɗar kuma maimaita a gefe guda ta hanyar lanƙwasa gwiwa na hagu da kuma sanya ƙafar hagu akan ƙafar dama.

Lajin Don yi Zaune Glute Stretch

• Dabarar da ta dace: Juya jikinka na sama zuwa dama, sanya gwiwar gwiwar hagu a waje na gwiwa na dama da hannun dama a kasa a bayanka don tallafi. Wannan shine wurin farawa. A hankali danna matsi tare da gwiwar hannu don ƙara mikewa. Ka tuna, shimfiɗa ya kamata a ji a cikin tsokoki na glute kuma ba kashin baya ba.
• Sarrafa Numfashinku: Yana da mahimmanci ku sha iska sosai yayin wannan shimfiɗar. Yi numfashi yayin da kuke zaune tsayi da fitar numfashi yayin da kuke murɗawa, wannan zai taimaka muku zurfafa shimfiɗa.
• Guji Ƙarfafawa: Kuskure ɗaya na gama gari shine turawa da ƙarfi, da sauri. Wannan zai iya haifar da ciwon tsoka ko

Zaune Glute Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Glute Stretch?

Ee, masu farawa za su iya yin motsa jiki na Seated Glute Stretch. Wannan motsa jiki mai sauƙi ne kuma baya buƙatar kowane kayan aiki, yana sa ya dace da daidaikun mutane na kowane matakan dacewa. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da sigar da ta dace don guje wa rauni. Idan kun kasance mafari, kuna iya samun taimako don samun mai horarwa ko ƙwararrun motsa jiki ya nuna muku hanyar da ta dace don yin wannan shimfiɗa.

Me ya sa ya wuce ga Zaune Glute Stretch?

• Hoto Na Hudu: A cikin wannan bambancin, kuna kwance a bayanku, ku haye ƙafa ɗaya a kan gwiwa, kuma a hankali ku ja ƙafar da ba a ƙetare ba zuwa ƙirjin ku.
• Zauren Juya: Yayin da kuke zaune, haye ƙafa ɗaya akan ɗayan tare da durƙusa gwiwoyi biyu, sannan ku karkatar da jikin ku zuwa gwiwan da aka lanƙwasa, yana ba da shimfiɗa mai zurfi a cikin maƙarƙashiyar ƙafar da ta ketare.
• Lankwasa Ƙafafun Gaba: Zauna tare da ƙetare ƙafafunku a idon sawu, sannan ku karkata a hankali a gaba, riƙe bayanku madaidaiciya, don shimfiɗa glutes.
• Zaune Mai Buɗe Butterfly: Zauna tare da tafin ƙafafu tare da gwiwoyi zuwa gefuna, sa'an nan kuma karkata gaba don shimfiɗa cinyoyin ku da cinyoyin ciki.

Me suna da abin da ya sanya ɗaukehawa ga Zaune Glute Stretch?

• Glute Bridge: Wannan motsa jiki ba wai kawai yana ƙarfafa glutes ba, wanda ya dace da sassaucin da aka samu daga Seated Glute Stretch, amma kuma yana kaiwa ga hamstrings da ƙananan baya, inganta matsayi mafi kyau da kuma rage haɗarin rauni.
• Foam Roller Glute Massage: Wannan motsa jiki yana cike da Zauren Glute Stretch ta hanyar yin amfani da abin nadi na kumfa don amfani da matsi da tausa da glutes, wanda zai iya taimakawa wajen sakin ƙwayar tsoka da inganta tasiri na shimfidawa.