Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Zama

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Baddalu naɗa biyu

Sakonni ga Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Zama

The Exercise Ball Seated Hamstring Stretch wani ingantaccen motsa jiki ne wanda da farko ke kaiwa ga tsokoki na hamstring, inganta sassauci da rage haɗarin rauni. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i suna zaune ko kuma suna da matsewar tsokoki na jiki. Mutane za su so yin wannan motsa jiki don haɓaka motsin su, rage tashin hankali na tsoka, da inganta ingantaccen matsayi da daidaitawar jiki.

Yanayinta: tsammanin nuni a nuni Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Zama

• Tsaya kafa ɗaya a gabanka, ajiye diddige a ƙasa da yatsun kafa suna nunawa sama.
• A hankali karkata gaba daga kwatangwalo, kai zuwa yatsun hannunka da hannaye biyu yayin da kake rike baya madaidaiciya.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a cikin hamstring ɗinku.
• A hankali komawa zuwa wurin farawa kuma maimaita shimfiɗa tare da ɗayan ƙafarku.

Lajin Don yi Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Zama

• Miƙewa A hankali: Miƙa ƙafa ɗaya a gabanka, kiyaye ƙafar ka. A hankali karkata gaba daga kwatangwalo har sai kun ji mikewa a hamstring din ku. Ka guji kuskuren gama gari na zagaye bayanka yayin da kake jingina gaba, wanda zai iya haifar da rauni a baya.
• Rike Ka Yi Nunfashi: Rike shimfiɗar na tsawon daƙiƙa 30, yana numfashi sosai. Wannan yana taimakawa wajen shakatawa tsokoki da zurfafa shimfiɗa. Ka tuna kada ka riƙe numfashinka, kuskure na yau da kullum wanda zai iya ƙara yawan tashin hankali na tsoka kuma ya iyakance tasiri na shimfidawa.
• Canja Ƙafa: Bayan riƙe shimfiɗa, a hankali komawa zuwa wurin farawa kuma canza ƙafafu. Yana da mahimmanci a shimfiɗa ɓangarorin biyu a ko'ina don guje wa rashin daidaituwar tsoka, sanadin rauni na yau da kullun. 5

Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Zama Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Zama?

Ee, mafari tabbas za su iya yin Motsa Kwallon Kujerar Hamstring Stretch. Motsa jiki ne mai sauƙi wanda zai iya taimakawa inganta sassauci da ƙarfi a cikin hamstrings. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali don guje wa rauni. Hakanan yana iya zama da amfani ga masu farawa su sami wani ya kula da su ko gwada yin aikin a ƙarƙashin jagorancin ƙwararrun ƙwararru.

Me ya sa ya wuce ga Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Zama?

• Tsaye Hamstring Stretch: Tsaya tsaye kuma sanya ƙafa ɗaya a gabanka, diddige a ƙasa da yatsun kafa suna nunawa sama. Lankwasa sauran gwiwa kadan kuma ka karkata gaba, rike bayanka madaidaiciya.
• Kwance Hamstring Stretch: Kwanta a bayanka kuma ka ɗaga ƙafa ɗaya a tsaye, ajiye ɗayan a ƙasa. Yi amfani da hannayenka don jan ƙafar da aka ɗaga a hankali zuwa kirjinka.
• Miƙewar Hamstring tare da Ƙwaƙwalwar Juriya: Zauna a ƙasa tare da mika ƙafafunku. Maɗa maɗaurin juriya a kusa da ƙafafunku kuma a hankali ja baya, ku riƙe bayanku madaidaiciya.
• Wall Hamstring Stretch: Ka kwanta a bayanka kusa da bango kuma ka shimfiɗa ƙafa ɗaya zuwa bango, ajiye ɗayan a ƙasa. Yi ƙoƙarin daidaita ƙafar ƙafarka mai tasowa gwargwadon yiwuwa

Me suna da abin da ya sanya ɗaukehawa ga Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Zama?

• Exercise Ball Hamstring Curl: Wannan motsa jiki ne mai ɗorewa wanda ke aiki da hamstrings kamar yadda yake daidai da shimfiɗar wurin zama, amma tare da ƙarin ƙarfi, yana taimakawa wajen ƙarfafa ƙarfi da sassauci a cikin tsokoki.
• Pilates Ball Inner Thigh Squeeze: Wannan motsa jiki yana aiki da tsokoki na cinya na ciki waɗanda galibi ana yin watsi da su a cikin motsa jiki mai mai da hankali kan hamstring. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta daidaiton ƙafarku gaba ɗaya, wanda zai haɓaka aikinku a cikin Motsa Kwallan Kujerar Hamstring Stretch.