Zaune Quadriceps Stretch

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

Sakonni ga Zaune Quadriceps Stretch

Seated Quadriceps Stretch shine motsa jiki mai fa'ida wanda da farko ke kaiwa ga tsokoki na cinya na gaba, yana taimakawa haɓaka haɓakawa da rage maƙarƙashiya. Wannan motsa jiki yana da fa'ida musamman ga ƴan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane waɗanda ke jagorantar salon rayuwa ko kuma suna da matsatsin quads. Haɗa Wurin Wuta na Quadriceps a cikin aikin yau da kullun na iya taimakawa hana raunin da ya faru, haɓaka aiki a cikin wasanni ko ayyukan yau da kullun, da haɓaka ƙarfin ƙafa da motsi gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zaune Quadriceps Stretch

• Lanƙwasa gwiwa na dama ka ja ƙafar ka zuwa gindinka, ka riƙe ƙafarka na hagu a tsaye da baya.
• Ka isa da hannun dama ka riƙe ƙafarka na dama, jawo shi kusa da gindinka har sai ka ji mikewa a gaban cinyarka.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, sannan a hankali sakin ƙafar ku kuma daidaita gwiwa.
• Maimaita mikewa tare da kafar hagu.

Lajin Don yi Zaune Quadriceps Stretch

• Yi amfani da madauri: Idan kun ga yana da wuya a isa idon idon ku ko kula da rikon ku, yi la'akari da amfani da madauri ko tawul. Kunna shi kusa da ƙafar ku kuma ja shi a hankali zuwa gindin ku. Wannan zai ba ka damar shimfiɗa quadriceps ba tare da ƙulla hannunka ba ko rasa ma'auni.
• Guji Yin Arzikin Baya: Kuskure na gama-gari shine kirfa baya yayin yin wannan shimfiɗar. Wannan na iya sanya matsa lamba mara kyau akan kashin baya kuma ya hana fa'idodin shimfidawa. Don guje wa wannan, haɗa tsokoki na ciki don kiyaye kashin baya tsaka tsaki.
• Miƙewa A hankali: Ka guji sha'awar jawo ƙafar ƙafarka kusa da gindinka da sauri. Wannan na iya haifar da zafi mai zafi a gwiwa ko quadr

Zaune Quadriceps Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Quadriceps Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Seated Quadriceps Stretch. Wannan aikin yana da sauƙi kuma yana da amfani don haɓaka sassauci a cikin quadriceps, wanda shine manyan tsokoki a gaban cinya. Ga ainihin hanyar yin wannan shimfiɗa: 1. Zauna a kasa tare da mika kafafu biyu a gabanka. 2. Lanƙwasa gwiwa ɗaya kuma ja diddige zuwa gindin gindi. 3. Zaka iya amfani da hannunka don jawo ƙafarka a hankali don shimfiɗawa mai zurfi. 4. Riƙe shimfiɗar na tsawon kusan daƙiƙa 30, sannan ku canza kuma ku maimaita kan ɗayan ƙafar. Ka tuna, yana da mahimmanci don sauraron jikinka kuma kada ka tura shimfiɗar zuwa wurin zafi. Hakanan yana da kyau a dumama tsokoki da ɗan haske na cardio kafin mikewa. Kamar koyaushe, idan kun kasance sababbi don motsa jiki ko kuna da wata damuwa ta kiwon lafiya, yana da kyau ku duba tare da mai ba da lafiya ko ƙwararrun motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai kuma cikin aminci.

Me ya sa ya wuce ga Zaune Quadriceps Stretch?

• Kwance Quadriceps Stretch: A cikin wannan sigar, kuna kwance a gefenku, ɗauki saman saman ku sama da idon sawun, kuma a hankali ku ja ta zuwa gindinku.
• Pigeon Pose Quadriceps Stretch: Wannan yoga pose ya ƙunshi kawo ƙafa ɗaya a gabanku tare da durƙusa gwiwa, yayin da yake shimfiɗa ɗayan ƙafar a bayan ku, sannan kuma jingina baya don shimfiɗa quadriceps na ƙafar ƙafa.
• Lunging Quadriceps Stretch: Wannan ya haɗa da taka ƙafa ɗaya gaba zuwa matsayi na huhu, sannan ɗaukar ƙafar baya da ja ta zuwa gindin ku.
• Prone Quadriceps Stretch: A cikin wannan bambancin, kuna kwance a kan ciki, lanƙwasa gwiwa ɗaya, kuma ku dawo baya don kama ƙafar ku, kuna jan ta zuwa gindinku.

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

• Squats: Squats kuma suna yin amfani da tsokoki na quadriceps, suna taimakawa wajen ƙarfafa ƙarfi da jimiri, wanda zai iya inganta tasiri na Seated Quadriceps Stretch kuma rage haɗarin rauni.
• Ƙafafun Ƙafa: Ta hanyar yin aiki da quadriceps da sauran manyan tsokoki na ƙafafu, Ƙafafun Ƙafa na iya inganta ƙarfin ƙafar gaba ɗaya, wanda ke goyan bayan mafi inganci da sarrafa Seated Quadriceps Stretch.