Gaban Hamstring Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Gaban Hamstring Stretch
The Front Hamstring Stretch wani motsa jiki ne mai fa'ida wanda da farko ke kaiwa ga tsokoki na hamstring, haɓaka sassauci, haɓaka matsayi, da kuma taimakawa cikin rigakafin ƙananan ciwon baya. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane waɗanda suke ɗaukar tsawon sa'o'i suna zaune, saboda yana iya taimakawa wajen rage ƙuƙuwar tsoka da haɓaka motsi gaba ɗaya. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aikin ku a cikin ayyukan jiki daban-daban, haɓaka ingantacciyar daidaitawar jiki, da ba da gudummawa ga mafi koshin lafiya, salon rayuwa mai aiki.
Yanayinta: tsammanin nuni a nuni Gaban Hamstring Stretch
- Mika ƙafa ɗaya gaba, ajiye diddige a ƙasa da ɗaga yatsun ƙafa zuwa rufi.
- A hankali karkata gaba daga kwatangwalo, rike bayanka madaidaiciya, har sai kun ji mikewa mai laushi a cikin hamstring na mikakken kafarku.
- Riƙe wannan matsayi na kimanin daƙiƙa 20-30, tabbatar da cewa kuna numfashi kullum.
- Maimaita tsari tare da ɗayan kafa.
Lajin Don yi Gaban Hamstring Stretch
- Kula da tsari mai kyau: Lokacin aiwatar da gaban hertsring na gaba, kiyaye kashin ku na tsafta kuma tanƙwara daga kwatarku, ba kugu ba. Wannan yana taimakawa wajen tabbatar da cewa shimfiɗar yana kaiwa hamstrings hari ba ƙananan baya ba. Ka guji zagaye bayanka saboda wannan na iya haifar da rauni da rauni.
- Kar a yi billa: Yin ƙwanƙwasa yayin miƙewa na iya haifar da ƙananan hawaye a cikin tsoka, wanda ke barin tabo yayin da tsoka ta warke. Wannan tabon nama yana ƙarfafa tsoka har ma da ƙara, yana sa ku ƙasa da sassauƙa kuma mafi saurin jin zafi. Madadin haka, riƙe shimfiɗa na tsawon daƙiƙa 20-30, shakatawa, sannan maimaita.
- Daidaita shimfidawa zuwa matakin ku: Idan kun kasance
Gaban Hamstring Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Gaban Hamstring Stretch?
Ee, tabbas masu farawa za su iya yin motsa jiki na Front Hamstring Stretch. Hanya ce mai kyau don ƙara sassauci da rage haɗarin raunuka. Duk da haka, yana da mahimmanci a tuna farawa a hankali kuma kada ku matsawa sosai don guje wa takura tsokoki. Ana kuma ba da shawarar koyon ingantacciyar dabarar, maiyuwa a ƙarƙashin kulawar mai horarwa, don tabbatar da an yi motsa jiki daidai da inganci.
Me ya sa ya wuce ga Gaban Hamstring Stretch?
- Kwance Hamstring Stretch: Kwanta a bayanka, ɗaga kuma daidaita ƙafa ɗaya kai tsaye sama da kwatangwalo. Rike bayan kafarka, a hankali ja ta zuwa jikinka har sai an ji mikewa.
- Tsaye Tsaye Hamstring Stretch: Tsaya tsaye kuma sanya ƙafa ɗaya a gabanka, diddige a ƙasa tare da yatsun kafa suna nunawa sama, sa'an nan kuma jingina gaba daga kwatangwalo har sai an ji shimfiɗa a bayan cinya.
- Tawul na Hamstring Stretch: Kwanta a bayanka tare da mika kafafu biyu. Maɗaɗa tawul a kusa da ƙwallon ƙafa ɗaya, sannan ja tawul ɗin zuwa gare ku tare da kiyaye ƙafar ku madaidaiciya, har sai kun ji mikewa a cikin hamstring.
- Wall Hamstring Stretch: Kwanta a bayanka kusa da bango kuma ka mika kafa daya a mike
Me suna da abin da ya sanya ɗaukehawa ga Gaban Hamstring Stretch?
- Kara mara nauyi mai shimfiɗa ta cika gaba da cizon yatsa da ke shimfiɗa tsokoki ɗin da ke ƙasa ƙasa da hanji, inganta sassauci gaba ɗaya da daidaituwa a cikin ƙananan jiki.
- Matsalar gada glute ta cika hadin gwiwar gabanta kamar yadda yake karfafa tsokoki a cikin hamstrings da rage hadarin rauni.
Karin kalmar raɓuwa ga Gaban Hamstring Stretch
- Nauyin jiki miqewa
- Ayyukan ƙarfafa cinya
- Hamstring motsa jiki a gida
- Motsa jiki don hamstrings
- Na yau da kullun na shimfiɗa hamstring na gaba
- Motsa jiki da cinya
- Ayyukan motsa jiki na gida don tsokoki na cinya
- Motsa jiki na hamstring
- Ƙarfafa ƙwanƙwasa nauyin jiki
- Babu kayan aiki motsa jiki na hamstring