Mirgine Rectus Femoris
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Mirgine Rectus Femoris
Motsa jiki na Roll Rectus Femoris shine motsa jiki mai fa'ida da farko wanda ke niyya ga quadriceps, haɓaka sassauci, da haɓaka farfadowar tsoka. Yana da manufa ga 'yan wasa, musamman masu gudu da masu keke, waɗanda ke buƙatar ƙarfin ƙafafu masu ƙarfi da sassauƙa, amma yana iya zama da amfani ga duk wanda ke neman inganta ƙananan ƙarfin jiki da sassauci. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullum, mutane na iya rage ƙwayar tsoka, inganta motsi, da yiwuwar rage haɗarin raunin ƙafafu.
Yanayinta: tsammanin nuni a nuni Mirgine Rectus Femoris
- A hankali a jujjuya baya da gaba don haka abin nadi na kumfa yana motsawa sama da ƙasa tsakanin kwatangwalo da gwiwoyinku, yana nufin sashin gaba na cinyoyin ku wanda shine tsokar femoris dubura.
- Tabbatar da kiyaye zuciyar ku kuma jikin ku a mike yayin motsa jiki.
- Idan kun sami wuri mai taushi musamman, dakata na ƴan daƙiƙa don matsa lamba da taimakawa sakin tashin hankali.
- Ci gaba da motsa jiki na kimanin daƙiƙa 30 zuwa minti ɗaya, ko kuma in dai yana jin daɗi da fa'ida.
Lajin Don yi Mirgine Rectus Femoris
- Matsayi mai kyau: Sanya kanka daidai akan abin nadi. Dubura femoris ɗaya ne daga cikin tsokoki quadriceps huɗu waɗanda ke tsakiyar cinya ta gaba. Fara da kwanciya fuska tare da abin nadi kumfa a ƙarƙashin cinyoyinku kuma nauyin ku yana goyan bayan ƙafafu da yatsun kafa.
- Mirgine a hankali: Kuskuren gama gari yana jujjuyawa da sauri. Manufar wannan motsa jiki shine don amfani da matsa lamba da kuma tausa tsoka, don haka kana buƙatar mirgina a hankali. Yi ƙoƙarin matsar da bai wuce inci ɗaya a sakan daya ba. Lokacin da kuka sami wuraren da suka matse ko masu raɗaɗi, dakata na daƙiƙa da yawa kuma ku ƙyale abin nadi ya nutse a ciki.
- Kar a Mirgina Kai tsaye akan Knee ko Hip: Guji mirgina kai tsaye akan
Mirgine Rectus Femoris Tambayoyin Masu Nuna
Shi beginners za su iya Mirgine Rectus Femoris?
Ee, masu farawa zasu iya yin motsa jiki na Roll Rectus Femoris. Koyaya, yana da mahimmanci a fara a hankali kuma a hankali don guje wa rauni. Wannan motsa jiki yana da amfani don shimfiɗawa da kuma kawar da tashin hankali a cikin tsokar femoris na rectus, wanda shine daya daga cikin tsokoki hudu na quadriceps a cikin cinya. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da dabara da daidaitawa.
Me ya sa ya wuce ga Mirgine Rectus Femoris?
- Rolled Leg Rectus Femoris Roll, wanda ya haɗa da ketare ƙafa ɗaya a kan ɗayan yayin da yake jujjuyawa don ƙaddamar da tsoka da ƙarfi.
- Roll na Prone Rectus Femoris, inda zaku kwanta fuska kuma ku mirgina kafa ɗaya a lokaci guda, kuna shafan tsoka.
- Side Liing Rectus Femoris Roll ya ƙunshi kwanciya a gefenku da sanya abin nadi a ƙarƙashin cinyar ku, yana motsawa baya da gaba don tausa tsoka.
- Roller Rectus Femoris na tsaye, inda kake tsaye kuma ka sanya abin nadi a jikin bango, ka jingina cikinsa da cinyarka don fitar da tsoka.
Me suna da abin da ya sanya ɗaukehawa ga Mirgine Rectus Femoris?
- Squats kuma na iya haɗawa da Roll Rectus Femoris, saboda ba kawai suna aiki da quadriceps ba amma har ma da hamstrings da glutes, suna haɓaka daidaitaccen ci gaban tsoka a cikin ƙananan jiki.
- Ƙafafun ƙafa wani motsa jiki ne mai fa'ida, yayin da suke kai hari ga quadriceps kamar Roll Rectus Femoris, amma kuma suna haɗa maruƙa da hamstrings, suna taimakawa gabaɗayan ƙarfin ƙafa da sautin tsoka.
Karin kalmar raɓuwa ga Mirgine Rectus Femoris
- Rectus Femoris Rolling Exercise
- Quadriceps Roller Workout
- Motsa Jiki na cinya
- Kumfa Roller don Quadriceps
- Motsa jiki na Femoris Rectus
- Motsa jiki don cinyoyi
- Ƙarfafa Quadriceps tare da Roller
- Foam Roller Workout don Quads
- Mirgine Rectus Femoris Workout
- Motsa jiki na tsokar cinya