Zaune Glute Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Zaune Glute Stretch

Zauren Glute Stretch shine motsa jiki mai fa'ida da farko wanda ke niyya ga glutes, hips, da ƙananan baya, yana taimakawa haɓaka sassauci da rage ƙuƙuwar tsoka. Wannan shimfidawa yana da fa'ida musamman ga mutanen da ke jagorantar salon rayuwa ko waɗanda ke yin ayyukan motsa jiki masu ƙarfi, saboda yana iya taimakawa wajen hana ƙwayar tsoka da haɓaka motsi gaba ɗaya. Mutane na iya so su haɗa Wurin Glute Stretch a cikin na yau da kullum don inganta matsayi, haɓaka wasan motsa jiki, da rage haɗarin ƙananan baya da ciwon hip.

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 kwanta akan gwiwa na hagu.
• Latsa gwiwa ta dama a hankali zuwa ƙasa ta amfani da hannun dama don zurfafa shimfiɗa.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti ɗaya, jin shimfiɗa a cikin tsokoki na glute.
• Maimaita wannan tsari tare da ƙafar hagu na hagu, tabbatar da cewa kun shimfiɗa bangarorin biyu daidai.

Lajin Don yi Zaune Glute Stretch

• Tsaya Kyau mai Kyau: Yayin da kake zana ƙafar dama zuwa ƙirjinka, kula da baya madaidaiciya. Jingina baya ko lumshewa na iya rage tasirin shimfidawa da sanya damuwa mara amfani a bayanku.
• Jan hankali a hankali: Lokacin jan ƙafar ku zuwa ƙirjin ku, yi shi a hankali. Kuskure na yau da kullun shine a ja da ƙarfi, wanda zai haifar da raunin tsoka. Ka tuna, makasudin shine a ji shimfida mai laushi, ba zafi ba.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 20-30 sannan a sake shi a hankali. Ka guje wa bouncing ko yin motsi mai ban tsoro saboda waɗannan na iya haifar da rauni.
• Canjawa na yau da kullun:

Zaune Glute Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Glute Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Seated Glute Stretch. Yana da laushi mai laushi wanda ke da kyau don inganta sassauci da kuma kawar da tashin hankali a cikin glutes da ƙananan baya. Kamar yadda yake tare da duk motsa jiki, yana da mahimmanci a yi amfani da tsari mai kyau kuma kada ku matsa sama da yanayin motsi mai daɗi. Idan kuna da wata damuwa ta kiwon lafiya, yana da kyau koyaushe ku tuntuɓi mai ba da lafiya ko ƙwararrun ƙwararrun motsa jiki kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Zaune Glute Stretch?

• Siffar Hoto Hudu shine wani bambanci, inda zaku kwanta a bayanku, haye ƙafa ɗaya akan kishiyar gwiwa, kuma a hankali ku ja ƙafar da ba a keɓe ba zuwa ga ƙirjinku.
• Seated Twist Glute Stretch shine bambancin inda kuke zaune a ƙasa, lanƙwasa gwiwa ɗaya akan ɗayan ƙafar, kuma amfani da gwiwar gwiwar ku don matsawa a hankali a kan gwiwar da aka lanƙwasa yayin karkatar da jikin ku.
• Lanƙwasa Ƙafafun Ƙafafun Giciye shine bambancin Wurin Zauren Glute Stretch inda kuke zaune tare da ƙetare ƙafafunku, sannan ku karkata a hankali, ku kai hannayenku zuwa ƙafafunku.
• Tsaye Glute Stretch shine bambancin inda zaku tashi tsaye, ɗaga ƙafa ɗaya kuma ku kwantar da ƙafar ƙafar akan kishiyar gwiwa, sannan a hankali lanƙwasa gwiwar tsaye yayin turawa.

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

• Squats: Squats ba wai kawai ƙarfafa glutes ba amma kuma yana inganta ƙarfin ƙarfin jiki gaba ɗaya, wanda ya dace da sassaucin da aka samu daga Seated Glute Stretch ta hanyar haɓaka kwanciyar hankali da daidaituwa.
• Foam mirgina: wanda kuma aka sani da sakin Myope-myhoasties, kumfa silsibai na iya taimakawa rage rage tsoka da kuma inganta zaradi mai zurfi da inganta saurin murmurewa da kuma inganta saurin murmurewa.