Hamstring Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Hamstring Stretch
The Hamstring Stretch wani motsa jiki ne mai sauƙi amma mai tasiri wanda ke nufin inganta sassauci, rage maƙarƙashiya, da kuma hana raunuka a cikin tsokoki na hamstring. Yana da kyau ga ƴan wasa, daidaikun mutane waɗanda ke yin motsa jiki mai ƙarfi, ko ma waɗanda ke da ayyukan da ba su da aiki wanda zai iya haifar da taurin tsoka. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aikin gabaɗayan ku a cikin ayyukan jiki daban-daban, haɓaka mafi kyawun matsayi, da ba da taimako daga ciwon baya ko rashin jin daɗi da ke da alaƙa da ƙwanƙwasa.
Yanayinta: tsammanin nuni a nuni Hamstring Stretch
- Yi ƙoƙarin taɓa yatsun kafa da hannuwanku, ko kusantar da ku sosai, har sai kun ji shimfiɗa a bayan cinyoyin ku.
- Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yin numfashi sosai da shakatawa cikin shimfiɗa.
- Sa'an nan, a hankali tashi da baya zuwa matsayi na tsaye.
- Maimaita wannan darasi sau 3 zuwa 5, ko kuma kamar yadda ƙwararrun lafiyar ku ko lafiyar ku suka ba da shawarar.
Lajin Don yi Hamstring Stretch
- Tsaya Daidaitaccen Matsayi: Lokacin yin shimfiɗar hamstring, kiyaye bayanka madaidaiciya kuma ka guji zagaye kafadu. Wannan kuskure ne na gama-gari da mutane ke yi yayin ƙoƙarin isa yatsunsu. Madadin haka, karkata daga kwatangwalo kuma gwada runtse kirjin ku zuwa gwiwa.
- Karka tilastawa mikewa: Wani kuskuren da aka saba shine tilasta mikewa da yawa, wanda zai iya haifar da ciwon tsoka. Ya kamata ku ji a hankali ja a cikin hamstring ɗinku, ba zafi ba. Idan kun ji zafi, sauƙaƙa baya kaɗan har sai kun kasance cikin wuri mai daɗi.
- Numfashi: Ka tuna numfashi yayin da kake mikewa. Numfashi yana taimakawa wajen shakatawa tsokoki, yana sa shimfidar ta fi tasiri. Shaka yayin da ka fara mikewa da fitar da numfashi yayin da kake jingina cikinsa.
Hamstring Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Hamstring Stretch?
Ee, masu farawa zasu iya yin motsa jiki na shimfiɗa hamstring. Hanya ce mai sauƙi kuma mai tasiri don ƙara sassauci da hana raunuka. Ga ainihin hanyar yin ta: 1. Zauna a ƙasa tare da shimfiɗa ƙafafu biyu a gabanka. 2. Lanƙwasa gwiwa ɗaya kuma sanya tafin wannan ƙafar zuwa cikin kishiyar cinyarka. 3. Jingina gaba daga kwatangwalo kuma kai zuwa ga yatsun ƙafar ƙafar ka. Ya kamata ku ji mikewa tare da bayan kafar ku. 4. Riƙe shimfiɗar na tsawon kusan daƙiƙa 30, sannan canza gefe. Ka tuna ka rike bayanka madaidaiciya kuma kada ka matsa da karfi. Ya kamata ku ji shimfiɗa a hankali, ba zafi ba. Idan kuna da wasu yanayi na lafiya ko raunin da ya faru, yana da kyau ku duba tare da likita ko likitan motsa jiki kafin fara kowane sabon motsa jiki na yau da kullun.
Me ya sa ya wuce ga Hamstring Stretch?
- Kwance Hamstring Stretch: A cikin wannan sigar, kuna kwance a bayanku kuma ku ɗaga ƙafa ɗaya a tsaye, ta amfani da hannayenku ko tawul don jan ƙafar ku a hankali zuwa kan ku har sai kun ji mikewa.
- Tsaye Hamstring Stretch: Ana yin wannan shimfiɗar a tsaye, inda za ku sanya ƙafa ɗaya a kan wani wuri mai tsayi kamar mataki ko benci, sannan ku jingina gaba daga kwatangwalo har sai kun ji mikewa a cikin hamstring.
- Hamstring Stretch with Resistance Band: Don wannan bambancin, kuna kwance a bayanku tare da maɗaurin juriya a kewayen ƙafar ku, sannan ku daidaita ƙafar ku kuma a hankali ku ja band ɗin don ƙara shimfiɗa.
- Hamstring Wall Stretch: Wannan
Me suna da abin da ya sanya ɗaukehawa ga Hamstring Stretch?
- Deadlifts kuma na iya haɗawa Hamstring Stretches yayin da suke keɓance tsokar hamstring musamman, yana taimakawa ƙarfafa su wanda zai iya haɓaka sassaucin ku da kewayon motsi yayin shimfiɗawa.
- Aikin motsa jiki na Glute Bridge wani kyakkyawan madaidaici ne ga Hamstring Stretches yayin da yake ƙarfafa glutes da ƙananan baya, yana ba da tallafi mafi kyau da kwanciyar hankali ga hamstrings, wanda zai iya inganta tasiri na shimfidawa.
Karin kalmar raɓuwa ga Hamstring Stretch
- Hamstring Stretch motsa jiki
- Nauyin Jiki na Hamstring Stretch
- motsa jiki na mike cinya
- Hamstrings motsa jiki a gida
- Motsa jiki don cinya
- Dabarun mikewa hamstring
- Babu kayan aikin motsa jiki na hamstring
- Halitta hamstring ƙarfafa
- Motsa jiki don hamstrings
- Aikin motsa jiki na hamstring da cinya