Tsayayyen Kafar Hamamƙar Tsaye
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsayayyen Kafar Hamamƙar Tsaye
Tsawon tsayawa tsawan haystring mai amfani ne mai amfani sosai wanda aka tsara don haɓaka sassauci, inganta daidaituwa, da kuma rage raunin baya da kuma tsokoki maraƙi. Wannan motsa jiki yana da kyau ga 'yan wasa, mutanen da ke da salon rayuwa, ko waɗanda ke cikin farfadowa bayan rauni wanda ke nufin ƙarfafa ƙananan jikinsu. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka wasan motsa jiki, haɓaka motsin aikin yau da kullun, da haɓaka lafiyar jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Tsayayyen Kafar Hamamƙar Tsaye
- Ka ɗaga ƙafarka na dama kai tsaye a gabanka, ka daidaita gwiwa, ka miƙa hannayenka zuwa ƙafar da aka ɗaga.
- Riƙe ƙafarku ko ƙafar ƙafa, idan za ku iya isa, don zurfafa shimfiɗa. Idan ba za ku iya isa ba, riƙe ƙafarku a matsayi mafi girma na jin daɗi.
- Riƙe wannan matsayi na tsawon daƙiƙa 20 zuwa 30, yayin kiyaye ma'auni da tabbatar da cewa ƙafar ƙafar ku ta ɗan lanƙwasa.
- Rage ƙafar ku baya zuwa ƙasa kuma maimaita tsari tare da ƙafar hagu don daidai adadin lokaci.
Lajin Don yi Tsayayyen Kafar Hamamƙar Tsaye
- **Motsi Mai Sarrafawa**: Gujewa jujjuyawa ko motsi mai sauri wanda zai iya haifar da ciwon tsoka ko rauni. Maimakon haka, ɗaga ƙafarka a hankali kuma a cikin tsari mai sarrafawa. Idan ba za ku iya ɗaga ƙafarku sosai ba, ba laifi. Bayan lokaci, sassaucin ku zai ƙaru.
- **Yi amfani da Tallafi idan ana buƙata**: Idan kun kasance sababbi ga wannan darasi ko kuma kuna da al'amuran ma'auni, yi amfani da bango ko kujera don tallafi. Wannan zai iya taimaka maka kula da daidaituwa da mayar da hankali kan shimfiɗa maimakon damuwa game da faɗuwa.
- **A guji wuce gona da iri**: Kuskure daya na kowa shine tilasta mikewa ta hanyar daga kafarka da yawa ko kuma mike gwiwa gaba daya. Wannan na iya raunana ƙwanƙwan ƙafarka kuma ya haifar da rauni. Maimakon haka, ɗaga ƙafarka zuwa
Tsayayyen Kafar Hamamƙar Tsaye Tambayoyin Masu Nuna
Shi beginners za su iya Tsayayyen Kafar Hamamƙar Tsaye?
Ee, masu farawa za su iya yin motsa jiki na Tsaye Kafa Up Hamstring Stretch. Koyaya, yana da mahimmanci a yi shi daidai don guje wa rauni. Ga yadda: 1. Tsaya tsaye kuma ɗaga ƙafa ɗaya akan kafaffen wuri mai tsayi, kamar mataki, benci, ko layin dogo. Kafar da aka ɗaga ya kamata a lanƙwasa, ba nuna ba. 2. Tsayar da bayanka tsaye kuma a hankali karkata gaba daga cinyoyinka har sai ka ji mikewa a bayan cinyarka. Tabbatar cewa ba za ku kewaye bayanku ba. 3. Riƙe mikewa na kusan daƙiƙa 30, sannan canza ƙafafu. Ka tuna, yana da mahimmanci a yi dumi kafin a miƙe don guje wa takura tsokoki. Har ila yau, kada ku shimfiɗa zuwa maƙasudin zafi. Ya kamata ya zama jan hankali, ba tura mai raɗaɗi ba. Idan kuna da wasu yanayin kiwon lafiya ko raunin da ya faru, yana da kyau ku duba tare da mai ba da lafiya ko ƙwararrun motsa jiki kafin fara kowane sabon tsarin motsa jiki.
Me ya sa ya wuce ga Tsayayyen Kafar Hamamƙar Tsaye?
- Kwance Hamstring Stretch: A cikin wannan bambancin, kuna kwance a bayanku, ɗaga ƙafa ɗaya a cikin iska kuma a hankali ku ja ta zuwa gare ku.
- Hamstring Stretch tare da Maɗauri: Wannan ya haɗa da kwanciya a bayanka da maɗaɗɗen madauri ko tawul a kusa da ƙafar ka, sannan a hankali ja madauri don shimfiɗa ƙwan ƙafarka.
- Wall Hamstring Stretch: Wannan ya haɗa da kwanciya a bayanka kusa da bango da kuma kwantar da ƙafar ka a bango, sannan a hankali tura ƙafarka zuwa bango don shimfiɗa hamstring.
- Hamstring ya shimfiɗa a kan mataki ko matattara: Wannan bambance-bambancen ya ƙunshi tsaye da sanya ƙafa ɗaya a mataki ko matattara, sannan a juya baya a hannun kugu don shimfiɗa hurstring.
Me suna da abin da ya sanya ɗaukehawa ga Tsayayyen Kafar Hamamƙar Tsaye?
- Squats: Squats suna aiki a kan dukkan ƙananan jiki, ciki har da hamstrings, suna samar da motsi mai mahimmanci wanda ya dace da tsayin daka na Tsayayyen Leg Up Hamstring Stretch, yana haifar da daidaitaccen motsa jiki na yau da kullum.
- Gadar Glute: Wannan motsa jiki yana ƙarfafa glutes da hamstrings, waɗanda ƙungiyoyin tsoka iri ɗaya ne wanda Tsayayyen Leg Up Hamstring Stretch ke niyya, ta haka yana haɓaka ƙarfin ƙarfin jiki gaba ɗaya da sassauci.
Karin kalmar raɓuwa ga Tsayayyen Kafar Hamamƙar Tsaye
- Hamstring Stretch Exercise
- Ƙafar Nauyin Jiki
- Motsa jiki na Ƙarfafa cinya
- Tsaye Hamstring Workout
- Nauyin Jiki na Hamstring Stretch
- Kafa Up Hamstring Stretch
- Tsaye Tsaye
- Jiki Nauyin Hamstring Exercise
- Motsa Jiki a Tsaye
- Hamstring da Thigh Workout