Tsayayyen Balance Quadriceps Stretch
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Sakonni ga Tsayayyen Balance Quadriceps Stretch
Tsayayyen Balance Quadriceps Stretch shine motsa jiki mai fa'ida wanda da farko ke kaiwa quadriceps, yana taimakawa haɓaka sassauci, daidaito, da ƙarfin ƙafa gaba ɗaya. Wannan aikin yana da kyau ga kowa da kowa, daga 'yan wasan da ke neman haɓaka aikin su ga mutanen da ke neman kiyaye motsin su da rage ƙwayar tsoka. Ta hanyar haɗa wannan shimfiɗa a cikin aikin yau da kullun, zaku iya taimakawa hana rauni, inganta yanayin ku, da tallafawa ayyukan ku na yau da kullun.
Yanayinta: tsammanin nuni a nuni Tsayayyen Balance Quadriceps Stretch
- Lanƙwasa gwiwa na dama kuma kawo ƙafarka zuwa gindin gindi, ka kama ƙafar ƙafar dama da hannun dama.
- A hankali ka ja kafarka kusa da gindinka har sai ka ji mikewa a gaban cinyarka, tabbatar da hada gwiwowinka tare da bayanka a mike.
- Riƙe wannan matsayi na kimanin daƙiƙa 30, tabbatar da yin numfashi a kullum.
- Saki idon idon ka kuma maimaita motsa jiki tare da kafar hagu.
Lajin Don yi Tsayayyen Balance Quadriceps Stretch
- ** Kiyaye Ma'auni ***: Ma'auni muhimmin al'amari ne na wannan shimfidawa. Tsaya kusa da bango ko ƙaƙƙarfan kayan daki waɗanda za ku iya riƙewa idan kun rasa ma'auni. Yayin da kuke ci gaba, zaku iya gwada yin shimfiɗa ba tare da wani tallafi ba. Duk da haka, kada ku yi sulhu a kan kwanciyar hankalin ku don cimma tsayi mai zurfi.
- **A guji lankwasa a kugu**: Kuskure na gama gari shine lankwasa a kugu yayin da ake mikewa. Wannan na iya ƙunsar ƙananan baya kuma ya rage tasirin shimfidawa akan quadriceps. Ka kiyaye jikinka a tsaye a duk lokacin motsa jiki.
- **Kada ku yi gaggawar gaggawa ***: Makullin ingantaccen shimfidar quadriceps shine riƙe matsayi
Tsayayyen Balance Quadriceps Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Tsayayyen Balance Quadriceps Stretch?
Ee, masu farawa za su iya yin Tsayayyen Balance Quadriceps Stretch motsa jiki. Motsa jiki ne mai sauƙi wanda ke taimakawa wajen inganta daidaituwa da sassauci a cikin quadriceps. Koyaya, masu farawa yakamata su ɗauka a hankali kuma su tabbatar suna yin motsa jiki daidai don guje wa rauni. Idan an buƙata, za su iya amfani da bango ko kujera don tallafi yayin shimfiɗa. Kamar yadda yake tare da kowane sabon motsa jiki, idan sun ji wani ciwo, ya kamata su tsaya nan da nan kuma su tuntubi ƙwararrun motsa jiki ko likitan motsa jiki.
Me ya sa ya wuce ga Tsayayyen Balance Quadriceps Stretch?
- The Prone Quadriceps Stretch: A cikin wannan sigar, kuna kwance akan ciki, lanƙwasa gwiwa, kuma kuna komawa baya don ja ƙafarku zuwa gindinku, kuna shimfiɗa quadriceps.
- Kneeling Quadriceps Stretch: Wannan ya haɗa da durƙusa a gwiwa ɗaya, tare da ɗayan ƙafar a ƙasa a gabanka, sannan kuma jingina baya don shimfiɗa quadriceps na ƙafar durƙusa.
- The Pigeon Pose Quadriceps Stretch: Wannan yoga pose ya ƙunshi lanƙwasa gwiwa ɗaya a gabanka yayin da kake ƙara dayan ƙafar a baya, sannan lanƙwasa ƙafar baya da komawa baya don riƙe ƙafar, shimfiɗa quadriceps na ƙafar baya.
- Seated Quadriceps Stretch: Ana yin wannan shimfiɗa daga wurin zama, tare da shimfiɗa ƙafa ɗaya a tsaye.
Me suna da abin da ya sanya ɗaukehawa ga Tsayayyen Balance Quadriceps Stretch?
- Ƙunƙarar hamstring na iya haɗawa da Tsayayyen Balance Quadriceps Stretch ta hanyar inganta ma'auni na gaba ɗaya a cikin tsokoki na ƙafafu, kamar yadda zai iya taimakawa wajen hana ƙuntatawa a cikin quadriceps daga ja a kan hamstrings da haifar da rashin jin daɗi.
- Thealan maraƙi yana haɓaka aikin motsa jiki Qadricepsps yana shimfiɗa saboda yana ƙarfafa ƙananan tsokoki da kwanciyar hankali, mahimmanci don aiwatar da daidaito yadda ya kamata.
Karin kalmar raɓuwa ga Tsayayyen Balance Quadriceps Stretch
- Quadriceps Stretch Exercise
- Nauyin Jiki Quad Stretch
- Ayyukan Ƙarfafa Cinya
- Tsayayyen Balance Quad Stretch
- Jiki Quadriceps Workout
- Tsaye Quad Stretch
- Ma'auni na motsa jiki don cinyoyi
- Ƙarfafa tsokar cinya
- Ayyukan Nauyin Jiki na Quads
- Tsaye Ma'auni na Ayyukan Quadriceps