Zaune Lankwasa Gwiwa Zuwa Ƙirjin Buttock

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Zaune Lankwasa Gwiwa Zuwa Ƙirjin Buttock

Wurin Lankwasa Knee Zuwa Ƙirji Buttock Stretch shine ingantaccen motsa jiki wanda da farko ke kaiwa ga tsokoki na gluteal, yana taimakawa wajen haɓaka sassauci da rage maƙarƙashiya. Ya dace da kowa da kowa, daga 'yan wasan da ke neman haɓaka aikin su ga mutanen da ke neman taimako daga baya ko ciwon hip. Mutane na iya so su yi wannan shimfiɗa don rage rashin jin daɗi, inganta motsi, da kuma kula da lafiya, jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Zaune Lankwasa Gwiwa Zuwa Ƙirjin Buttock

• Sannu a hankali ɗaga ƙafar dama daga ƙasa kuma kawo gwiwa ta dama zuwa kirjin ka.
• Da hannaye biyu, a hankali ka kama gwiwarka na dama ko kashin ka, sannan ka ja shi kusa da kirjinka har sai ka ji dadi shimfidawa a gindinka.
• Riƙe wannan matsayi na kusan daƙiƙa 15-30, kiyaye kashin baya madaidaiciya kuma kafaɗunku suna annashuwa.
• Saki kuma mayar da ƙafar ku zuwa ƙasa, sa'an nan kuma maimaita motsa jiki tare da ƙafar hagu.

Lajin Don yi Zaune Lankwasa Gwiwa Zuwa Ƙirjin Buttock

• Motsi Mai Sarrafa: Ka guji yin gaggawar mikewa. Tabbatar cewa kowane motsi yana jinkirin da sarrafawa. Juyawa ko motsi mai sauri na iya haifar da rauni ko rauni na tsoka.
• Kada ku wuce gona da iri: Yana da mahimmanci a shimfiɗa har zuwa maƙasudin tashin hankali ko rashin jin daɗi, amma ba zafi ba. Idan kun ji zafi, kuna matsawa sosai. Koyaushe sauraron jikin ku kuma kada ku tilasta mikewa.
• Numfasawa: Ka tuna da yin numfashi a ko'ina cikin shimfiɗar. Rike numfashin ku na iya haifar da tashin hankali a cikin jikin ku, yana sa shimfidar ba ta da tasiri. Yi numfashi yayin da kuka fara shimfidawa, kuma ku fitar da numfashi yayin da kuke zurfafa shi.
• Aiwatar da Aiki: Don samun

Zaune Lankwasa Gwiwa Zuwa Ƙirjin Buttock Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Lankwasa Gwiwa Zuwa Ƙirjin Buttock?

Ee, mafari za su iya kwata-kwata yin motsa jiki na zaune a lankwasa gwiwa zuwa ƙirji Buttock Stretch motsa jiki. Wannan shimfiɗa yana da sauƙi kuma yana da amfani ga gindi, hips, da ƙananan baya. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci ga masu farawa suyi amfani da hankali kuma su saurari jikinsu. Idan shimfiɗar ya haifar da ciwo ko rashin jin daɗi, ya kamata su tsaya su tuntuɓi ƙwararren ƙwararru ko mai ba da lafiya.

Me ya sa ya wuce ga Zaune Lankwasa Gwiwa Zuwa Ƙirjin Buttock?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji zuwa Ƙirji: Wannan bambancin yana buƙatar ka kwanta a bayanka kuma ka ja gwiwa zuwa kirjinka, samar da irin wannan shimfidawa ga sigar zaune.
• 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 Ƙaƙwalwa ya ƙunshi kwanciya a bayanka, ƙetare ƙafa ɗaya a kan gwiwa, da kuma jawo ƙafar da ba a ƙetare ba zuwa kirjinka.
• Tattabara Pose: Matsayin yoga inda kake ninka ƙafa ɗaya a gabanka yayin da kake shimfiɗa ɗayan a baya, yana shimfiɗa tsokoki na ƙafar kafa.
• Madaidaicin Hoto Hudu Mai Zama: Wannan bambancin ya haɗa da zama a ƙasa, haye ƙafa ɗaya akan kishiyar gwiwa, kuma a hankali danna ƙasa akan gwiwa mai tasowa, yana samar da irin wannan shimfidawa ga wanda ke zaune a durƙusa gwiwa zuwa shimfiɗar ƙirji.

Me suna da abin da ya sanya ɗaukehawa ga Zaune Lankwasa Gwiwa Zuwa Ƙirjin Buttock?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa wani motsa jiki ne wanda ya dace da Ƙwararren Ƙwallon Ƙirƙirar Ƙirji zuwa Ƙirji na Ƙirji. Wannan motsa jiki ba wai kawai yana taimakawa wajen shimfiɗa glutes ba, har ma yana inganta motsi na kashin baya kuma zai iya taimakawa wajen rage ciwon baya, wanda zai iya zama da amfani ga waɗanda suke yin aikin Buttock Stretch.
• Ƙwaƙwalwar Hip Flexor wani motsa jiki ne mai alaƙa wanda ya dace da Ƙirƙirar Ƙirƙirar Ƙirji zuwa Ƙirji Mai Ƙarji. Ta hanyar mayar da hankali ga masu sassaucin ra'ayi, wannan shimfidawa yana taimakawa wajen daidaita aikin da aka yi a kan glutes, inganta yanayin motsi na hip da sassauci, wanda yake da mahimmanci don kiyaye tsari mai kyau da kuma hana raunin da ya faru a cikin ayyukan jiki.