Hamstring Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Hamstring Stretch
Ƙaƙwalwar Hamstring shine motsa jiki mai amfani wanda da farko yana nufin haɓaka sassauci da inganta yanayin motsi a cikin hamstrings, wanda zai iya taimakawa wajen hana raunuka da ciwon baya. Yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke yin motsa jiki mai tsanani, da kuma mutane masu zaman kansu ko waɗanda ke murmurewa daga raunin da ke cikin jiki. Haɗa wannan shimfidawa a cikin aikin motsa jiki na yau da kullun na iya haɓaka aikin ku na jiki sosai, taimakawa wajen dawo da tsoka, da haɓaka aikin jiki gabaɗaya, yana mai da shi ƙari mai mahimmanci ga kowane tsarin motsa jiki.
Yanayinta: tsammanin nuni a nuni Hamstring Stretch
- Na gaba, matsa gaba tare da ƙafar dama kamar ƙafa biyu, kiyaye gwiwa ta dama dan lankwasa da kafar hagu madaidaiciya.
- A hankali lanƙwasa gaba a kwatangwalo, riƙe baya madaidaiciya, kuma kai hannunka zuwa ƙafar dama har sai kun ji shimfiɗa a bayan ƙafar hagu.
- Riƙe wannan matsayi na tsawon daƙiƙa 20 zuwa 30, yin numfashi sosai kuma a ko'ina cikin ko'ina.
- A ƙarshe, sannu a hankali tashi zuwa matsayi na tsaye kuma maimaita tsari tare da ƙafar hagunku gaba don shimfiɗa ƙwanƙwasa na dama.
Lajin Don yi Hamstring Stretch
- Mai Tausasawa: Ka guji yin bouncing ko amfani da motsin kwatsam yayin mikewa. Wannan na iya haifar da ciwon tsoka ko rauni. Madadin haka, sannu a hankali karkata gaba daga kwatangwalo (ba kugu ba) zuwa tsayin kafarka har sai kun ji mikewa a cikin hamstring din ku.
- Rike da Numfashi: Rike shimfiɗar aƙalla 15-30 seconds yayin da numfashi mai zurfi da shakatawa tsokoki. Mutane da yawa suna yin kuskuren riƙe numfashinsu a lokacin shimfiɗawa, wanda zai iya ƙara ƙarfin tsoka kuma ya hana shimfiɗa.
- Aiki na yau da kullum: Daidaituwa shine mabuɗin ga kowane nau'i na motsa jiki, gami da mikewa. Nufin yin shimfiɗar hamstring akai-akai, da kyau a matsayin wani ɓangare na ayyukan yau da kullun.
Hamstring Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Hamstring Stretch?
Ee, tabbas masu farawa za su iya yin motsa jiki na shimfiɗa hamstring. A gaskiya ma, sau da yawa ana ba da shawarar ga masu farawa saboda hanya ce mai sauƙi da tasiri don ƙara sassauci da rage haɗarin rauni. Koyaya, yana da mahimmanci koyaushe yin kowane motsa jiki tare da sigar da ta dace don guje wa rauni. Idan ba ku da tabbacin yadda za ku yi, zai fi kyau ku tambayi ƙwararrun motsa jiki ko neman jagora daga amintattun hanyoyin kan layi.
Me ya sa ya wuce ga Hamstring Stretch?
- Tsaye Hamstring Stretch: Tsaya tsaye, kuma sanya ƙafa ɗaya a gabanka akan wani wuri mai tasowa kamar mataki ko benci. Tsayawa baya madaidaiciya, karkata gaba daga hips har sai kun ji mikewa a bayan cinyar ku.
- Kwanciya Hamstring Stretch: Kwanta a bayanka kuma ka ɗaga ƙafa ɗaya kai tsaye zuwa cikin iska. Yin amfani da hannaye ko tawul, a hankali ja ƙafar ku zuwa kirjin ku har sai kun ji mikewa a cikin hamstring ɗinku.
- Tsawon Hamstring Tare da Ƙwallon Juriya: Kwanta a bayanka kuma madauki bandeji mai juriya kewaye da tafin ƙafa ɗaya. Mika wannan ƙafar a tsaye kuma a hankali ja kan band ɗin don ƙara shimfiɗa a cikin hamstring ɗinku. 5
Me suna da abin da ya sanya ɗaukehawa ga Hamstring Stretch?
- Lunges wani motsa jiki ne wanda ya dace da Hamstring Stretches saboda suna shiga duka hamstrings da quadriceps, inganta ma'auni na tsoka da daidaitawa, wanda ke da mahimmanci ga aikin kafa da motsi gaba daya.
- Deadlifts suna aiki da kyau tare da Hamstring Stretches yayin da suke ƙaddamar da ƙungiyar tsoka guda ɗaya, amma a cikin ƙarfin ƙarfin ƙarfafawa, yana taimakawa wajen inganta duka tsayi da ƙarfin tsokoki na hamstring, wanda zai haifar da ingantaccen aiki da rage haɗarin rauni.
Karin kalmar raɓuwa ga Hamstring Stretch
- Nauyin jiki miqewa
- Hamstring da cinya motsa jiki
- Motsa jiki don hamstrings
- Motsa jiki na hamstring
- Ayyukan ƙarfafa cinya
- Ayyukan motsa jiki na nauyi don cinya
- Hamstring mikewa na yau da kullun
- Motsa jiki na hamstring
- Ƙananan motsa jiki na motsa jiki
- Thigh da hamstring motsa jiki