Quadriceps shimfidawa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Quadriceps shimfidawa
Ƙwararren Quadriceps shine motsa jiki mai fa'ida da farko wanda ke niyya ga tsokoki na cinya na gaba, yana taimakawa cikin sassauci da ƙarfin su. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu gudu, ko duk wanda ke yin ayyuka masu tasiri, saboda yana taimakawa wajen rage haɗarin rauni ta hanyar inganta ƙwayar tsoka. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya rage ƙarfin tsoka, haɓaka matsayi, da haɓaka aikin ƙafa gaba ɗaya, yana mai da shi ƙari mai dacewa ga kowane tsarin motsa jiki.
Yanayinta: tsammanin nuni a nuni Quadriceps shimfidawa
- Ɗaga ƙafar hagu a bayanka, durƙusa a gwiwa, kuma ka kama ta da hannun hagu.
- Ja da ƙafar ƙafar ka a hankali zuwa gindin gindin ka, ka riƙe hips ɗinka madaidaiciya da gwiwa yana nuna ƙasa, har sai ka ji shimfiɗa a gaban cinyarka.
- Riƙe shimfiɗar na tsawon daƙiƙa 20-30, yin numfashi sosai kuma daidai.
- Saki ƙafar ku kuma maimaita shimfiɗa a ɗayan ƙafar.
Lajin Don yi Quadriceps shimfidawa
- Madaidaicin Matsayi: Tsaya tsaye tare da faɗin ƙafafu daban-daban. Lanƙwasa gwiwa ɗaya, kawo diddige zuwa gindin gindi. Riƙe bango ko kujera don ma'auni idan an buƙata. Kuskure don gujewa: Kada ka baka baya ko karkatar da hips ɗinka gaba yayin shimfiɗawa. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya.
- Miƙewa Mai Tausasawa: Riƙe ƙafar idonka kuma a hankali ja shi zuwa gindin ka har sai ka ji mikewa a gaban cinyarka. Ya kamata ku ji jan hankali, ba zafi ba. Kuskure na gama gari don gujewa: Kar a yi billa ko amfani da motsi kwatsam. Wannan na iya haifar da rauni.
- Riƙe Miƙewa: Riƙe shimfiɗar na tsawon daƙiƙa 30, sannan a hankali a saki
Quadriceps shimfidawa Tambayoyin Masu Nuna
Shi beginners za su iya Quadriceps shimfidawa?
Ee, masu farawa za su iya yin motsa jiki na Quadriceps. Yana da sauƙi kuma mai tasiri motsa jiki don shimfiɗa tsokoki a gaban cinya. Koyaya, yana da mahimmanci a yi shi daidai don guje wa rauni. Idan kun kasance mafari, kuna iya samun bango ko kujera kusa don taimaka muku daidaitawa. Ga ainihin matakai: 1. Tsaya tsaye kuma riƙe goyan baya idan an buƙata. 2. Kunna gwiwa ɗaya kuma kawo diddige zuwa gindin ku. 3. Ɗauki ƙafarka tare da hannun a gefe guda (idan zaka iya isa gare shi, idan ba haka ba, zaka iya amfani da madauri ko tawul don taimako). 4. Juya ƙafarka a hankali zuwa gindinka har sai ka ji mikewa a gaban cinyarka. Tsaya dayan ƙafarka madaidaiciya kuma gwiwa tana nunawa zuwa ƙasa. 5. Riƙe mikewa na kusan daƙiƙa 30, sannan canza ƙafafu. Ka tuna da kiyaye jikinka kuma ka guje wa lankwasa a kugu. Idan kun ji wani ciwo, dakatar da
Me ya sa ya wuce ga Quadriceps shimfidawa?
- Kwance Quadriceps Stretch: A cikin wannan bambancin, kuna kwance a gefenku, ku kama ƙafar ƙafar ƙafarku ta sama, kuma a hankali ku ja shi zuwa gindin ku, ku ajiye gwiwoyinku tare.
- Pigeon Pose Quadriceps Stretch: Wannan yoga pose ya haɗa da lanƙwasa ƙafa ɗaya a gabanku tare da sauran ƙafar ta baya, sannan lanƙwasa ƙafar baya sama da komawa baya don riƙe idon ƙafa, shimfiɗa quadriceps.
- Kneeling Quadriceps Stretch: Anan, kun durƙusa akan gwiwa ɗaya, tare da ɗayan ƙafar a ƙasa a gaban ku, sannan ku kama ƙafar ƙafar durƙushe kuma ku ja shi zuwa gindin ku.
- Prone Quadriceps Stretch: Wannan bambancin ya haɗa da kwanciya a saman ciki, lanƙwasa ƙafa ɗaya a gwiwa, da kuma
Me suna da abin da ya sanya ɗaukehawa ga Quadriceps shimfidawa?
- Squats, kamar lunges, suna aiki da quadriceps, amma kuma suna shiga cikin ƙananan jiki da mahimmanci, suna haɓaka fa'idodin Quadriceps ta shimfiɗa ta hanyar inganta daidaituwa da kwanciyar hankali.
- Ƙafafun ƙafa wani kyakkyawan motsa jiki ne na haɗin gwiwa, yayin da suke keɓance musamman na quadriceps, yana taimakawa wajen ƙarfafa ƙarfin tsoka da jimiri, wanda zai iya haɓaka tasiri na shimfidar Quadriceps.
Karin kalmar raɓuwa ga Quadriceps shimfidawa
- Quadriceps shimfiɗa motsa jiki
- Motsa jiki don cinya
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na gida don quads
- Ayyukan toning cinya
- Nauyin jiki quad mikewa
- Quadriceps shimfidawa na yau da kullun
- Ayyukan tsokar cinya
- Nauyin jiki quad motsa jiki
- Motsa jiki don mafi ƙarfi quads