Zaune Hip External Rotator Da Hip Extensor Stretch

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

Sakonni ga Zaune Hip External Rotator Da Hip Extensor Stretch

The Seated Hip External Rotator da Hip Extensor Stretch motsa jiki ne mai fa'ida wanda ke kaiwa tsokoki na hip da ƙananan baya, inganta sassauci da rage tashin hankali na tsoka. Yana da fa'ida musamman ga mutanen da suke yin dogon sa'o'i a zaune ko kuma suna da salon rayuwa, saboda yana iya taimakawa rage taurin hip da ƙananan ciwon baya. Ta hanyar haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun, daidaikun mutane na iya haɓaka motsin su gaba ɗaya, haɓaka mafi kyawun matsayi, da yuwuwar haɓaka ayyukansu a cikin ayyukan jiki daban-daban.

Yanayinta: tsammanin nuni a nuni Zaune Hip External Rotator Da Hip Extensor Stretch

• Lanƙwasa gwiwa na dama kuma ku haye ƙafar dama akan ƙafar hagu, sanya shi a ƙasa kusa da gwiwa na hagu.
• A hankali karka karkatar da jikinka na sama zuwa dama, sanya gwiwar gwiwar hagu a wajen gwiwar gwiwar dama da ka lankwashe.
• Yi amfani da gwiwar gwiwar hannu don yin matsi mai laushi, tura gwiwa zuwa hagu yayin da kake juya jikinka na sama zuwa dama, jin mikewa a cikin kwatangwalo da gindi.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, sannan a hankali a saki kuma a maimaita shimfiɗar a wancan gefen.

Lajin Don yi Zaune Hip External Rotator Da Hip Extensor Stretch

• Miƙewa A hankali: Ka guji yin gaggawar miƙewa. Ba game da nisan da za ku iya shimfiɗawa ba amma yadda yadda za ku iya yin shi yadda ya kamata. A hankali a sauƙaƙe cikin shimfiɗa don guje wa rauni na tsoka. Fara da shimfiɗa mai laushi kuma yayin da sassaucin ku ya inganta, zaku iya zurfafa shimfiɗa.
• Numfashi Daidaitacce: Numfashi wani mahimmin al'amari ne na kowane lokaci na mikewa. Yi numfashi yayin da kuke shirin shimfiɗawa, kuma ku fitar da numfashi yayin da kuke shiga cikin shimfiɗar. Wannan zai taimaka wa tsokoki su huta da haɓaka tasiri na shimfidawa.
• Guji Ƙarfafawa: Kuskure na gama gari shine matsawa da ƙarfi a ƙoƙarin samun ci gaba cikin sauri. Yin yawa zai iya haifar da tsoka

Zaune Hip External Rotator Da Hip Extensor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Hip External Rotator Da Hip Extensor Stretch?

Ee, mafari na iya yin Zauren Hip External Rotator da Hip Extensor Stretch motsa jiki. Yana da ainihin motsa jiki mai kyau ga masu farawa saboda yana iya taimakawa wajen inganta motsi na hip da sassauci. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali don guje wa rauni. Yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da yawa. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki. Hakanan yana iya zama taimako don samun mai horar da kai ko mai ilimin hanyoyin kwantar da hankali na jiki ya jagorance ku ta hanyar motsa jiki a ƴan lokutan farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Zaune Hip External Rotator Da Hip Extensor Stretch?

• Hoto na Hudu: Wannan bambancin ya haɗa da kwanciya a bayanka, haye ƙafa ɗaya a kan gwiwa, sa'an nan kuma jawo ƙafar da ba a ƙetare ba zuwa kirjinka don shimfiɗa tsokoki na hip.
• Zazzage Kashin Kaya: Wannan ya haɗa da zama a ƙasa tare da shimfiɗa ƙafa ɗaya ɗayan kuma lanƙwasa, sa'an nan kuma karkatar da jikin ku zuwa gwiwar da aka lanƙwasa don shimfiɗa masu juyawa na hip.
• Buɗewa Butterfly: Zaune a ƙasa, haɗa tafin ƙafafu tare kuma bari gwiwoyinku su faɗi zuwa tarnaƙi. Wannan yana shimfiɗa cinyoyin ciki da kwatangwalo.
• Lizard Pose: Wannan hoton yoga ya ƙunshi taka ƙafa ɗaya gaba zuwa cikin huhu, sannan sanya hannaye biyu a cikin ƙafar gaba don shimfiɗa ƙafar hips da masu juyawa.

Me suna da abin da ya sanya ɗaukehawa ga Zaune Hip External Rotator Da Hip Extensor Stretch?

• Ƙarƙashin Butterfly wani motsa jiki ne mai fa'ida wanda ya dace da Wutar Hip External Rotator da Hip Extensor Stretch. Yana kai hari ga cinyoyin ciki da kwatangwalo, yana samar da madaidaiciyar madaidaiciyar madaidaiciya zuwa ƙananan jiki da inganta yanayin motsi gabaɗaya, wanda ke da mahimmanci don kiyaye daidaituwa a cikin tsokoki na hip.
• Kumfa Roller Hip Flexor Stretch kuma na iya dacewa da Wutar Hip External Rotator da Hip Extensor Stretch. Wannan motsa jiki yana taimakawa wajen sakin tashin hankali a cikin gyare-gyare na hip, wanda zai iya inganta tasiri na rotator na waje na hip da kuma shimfidawa ta hanyar tabbatar da cewa wadannan tsokoki ba su da yawa saboda matsananciyar hanji.