Tsayayyen Yatsan Yatsan Yatsa Sama
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsayayyen Yatsan Yatsan Yatsa Sama
Tsaye Tsaye Up Hamstring Stretch shine motsa jiki mai sauƙi amma mai tasiri wanda ke kaiwa ga tsokoki na hamstring, yana taimakawa wajen inganta sassauci da rage ƙananan ciwon baya. Ya dace da kowa da kowa, ciki har da 'yan wasa da ma'aikatan ofis, waɗanda suke so su inganta motsin su ko rage ƙwayar tsoka. Shiga cikin wannan motsa jiki na iya taimakawa wajen hana raunin da ya faru, inganta wasan motsa jiki, da inganta lafiyar jiki gaba ɗaya ta hanyar inganta wurare dabam dabam da matsayi.
Yanayinta: tsammanin nuni a nuni Tsayayyen Yatsan Yatsan Yatsa Sama
- Mika ƙafa ɗaya a gabanka, kiyaye diddige a ƙasa da yatsun kafa suna nunawa sama.
- Tsayawa baya madaidaiciya, a hankali karkata gaba daga kwatangwalo har sai kun ji mikewa a cikin hamstring na kafadar ku.
- Riƙe shimfiɗa don kimanin daƙiƙa 20-30, yin numfashi sosai kuma a ko'ina cikin ko'ina.
- Maimaita motsa jiki tare da ɗayan ƙafarku.
Lajin Don yi Tsayayyen Yatsan Yatsan Yatsa Sama
- Kula da Ma'auni: Yi amfani da bango ko ɗaki mai ƙarfi don tallafi idan kun ga yana da ƙalubale don kiyaye daidaito. Ka guji jingina da yawa akan tallafin, saboda wannan zai iya iyakance tasirin shimfidawa.
- Miƙewa A hankali: A hankali karkata gaba daga hips ɗinka, kiyaye bayanka madaidaiciya, har sai ka ji shimfiɗar laushi a cikin hamstring ɗin ƙafarka ta ɗaga. Ka guje wa kuskuren tilasta shimfiɗa ko gaggawar motsi, wanda zai iya haifar da ciwon tsoka ko rauni.
- Rike da Numfashi: Rike shimfiɗar na tsawon daƙiƙa 15-30, numfashi sosai kuma a ko'ina. Wannan yana taimakawa wajen shakatawa tsoka
Tsayayyen Yatsan Yatsan Yatsa Sama Tambayoyin Masu Nuna
Shi beginners za su iya Tsayayyen Yatsan Yatsan Yatsa Sama?
Ee, masu farawa zasu iya yin motsa jiki na Tsaye Up Hamstring Stretch. Duk da haka, suna buƙatar tabbatar da cewa suna yin shi daidai don hana rauni. Yana da kyau koyaushe a fara da shimfiɗar haske kuma a hankali ƙara yayin da sassauci ya inganta. Idan an ji wani ciwo a lokacin shimfiɗa, ya kamata su tsaya nan da nan don kauce wa rauni. Hakanan yana iya zama taimako ga masu farawa suyi aikin a ƙarƙashin kulawar mai horarwa ko gogaggen mutum.
Me ya sa ya wuce ga Tsayayyen Yatsan Yatsan Yatsa Sama?
- Kwance Hamstring Stretch: Yayin da kake kwance a bayanka, ɗaga ƙafa ɗaya a tsaye kuma a hankali ja shi zuwa kirjinka don shimfiɗa hamstring.
- Hamstring Stretch tare da Maɗauri: Wannan bambancin ya haɗa da kwanciya a bayanka da maɗaɗɗen madauri ko tawul a kusa da ƙafar ka, sannan a hankali ja madauri don kawo kafarka kusa da kirjinka.
- Wall Hamstring Stretch: Don wannan shimfiɗar, kwanta a bayanka kusa da bango kuma ka kwantar da ƙafarka a bango, ƙoƙarin daidaita gwiwa gwargwadon yiwuwa.
- Miƙewar Hamstring akan Mataki: Tsaya akan mataki tare da ƙafa ɗaya yana rataye a gefen, sannan a hankali runtse ƙafar rataye zuwa ƙasa don shimfiɗa ƙwanƙarar ƙafa.
Me suna da abin da ya sanya ɗaukehawa ga Tsayayyen Yatsan Yatsan Yatsa Sama?
- Seated Hamstring Stretch: Wannan motsa jiki ya kara kai hari ga tsokoki na hamstring, kama da Tsayayyen Toe Up Hamstring Stretch, kuma ana iya yin shi a wurin zama wanda ke da amfani ga waɗanda zasu iya samun al'amurran ma'auni ko fi son shimfidawa mai sauƙi.
- Kare na ƙasa: Wannan yoga ba kawai yana shimfiɗa hamstrings kamar Tsayayyen Yatsan Yatsa Up Hamstring Stretch ba, amma kuma yana aiki da dukan sarkar baya, ciki har da baya da maruƙa, inganta sassauci da ƙarfi gaba ɗaya.
Karin kalmar raɓuwa ga Tsayayyen Yatsan Yatsan Yatsa Sama
- Hamstring Stretch Exercise
- Nauyin Jiki Hamstring Workout
- Ayyukan Ƙarfafa Cinya
- Motsa jiki Tsaye
- Nauyin Jiki na Hamstring Stretch
- Hamstring da Thigh Workout
- Motsa jiki na cinya
- Tsaye Hamstring Stretch
- Yatsan Yatsan Yatsan Hannun Ƙarfafawa
- Motsa jiki don Hamstrings