Tsayayyen Yatsan Yatsan Yatsan Ƙasar Ƙarƙashin Hamstring
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsayayyen Yatsan Yatsan Yatsan Ƙasar Ƙarƙashin Hamstring
Tsayayyen Yatsan ƙafar ƙafar Hamstring Stretch shine motsa jiki mai fa'ida da aka tsara don inganta sassauci da rage tashin hankali a cikin hamstrings da ƙananan baya. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke fuskantar matsewa a cikin ƙananan jikinsu, musamman bayan tsawan lokaci na zama. Shiga cikin wannan shimfidawa na iya haɓaka motsi, haɓaka mafi kyawun matsayi, da kuma taimakawa hana rauni, yana mai da shi ƙari mai mahimmanci ga kowane motsa jiki ko na yau da kullun.
Yanayinta: tsammanin nuni a nuni Tsayayyen Yatsan Yatsan Yatsan Ƙasar Ƙarƙashin Hamstring
- Ɗaga ƙafa ɗaya daga ƙasa, ajiye gwiwa kadan kadan, kuma mika shi a gabanka.
- Sauke yatsun kafa a hankali zuwa ƙasa har sai kun ji shimfiɗa a bayan cinyar ku, mai da baya ku madaidaiciya kuma ainihin ku.
- Riƙe wannan matsayi na tsawon daƙiƙa 15-30, jin shimfiɗa a cikin hamstrings.
- Sannu a hankali saki shimfiɗa kuma canza zuwa ɗayan kafa, maimaita matakan guda ɗaya.
Lajin Don yi Tsayayyen Yatsan Yatsan Yatsan Ƙasar Ƙarƙashin Hamstring
- Sannu a hankali da kwanciyar hankali: Lokacin yin shimfiɗar, lanƙwasa a hankali a cinyoyinku kuma ku isa ƙasa zuwa yatsun kafa. Ka guji duk wani motsi na kwatsam ko bouncing saboda wannan na iya haifar da rauni ko rauni na tsoka. Ba game da nisan da za ku iya kaiwa ba, amma game da jin shimfiɗa a hankali a cikin hamstrings.
- Kiyaye Gwiwowinku kaɗan: Kuskuren gama gari shine kulle gwiwoyinku yayin shimfiɗa. Wannan na iya sanya matsin lamba mara amfani akan haɗin gwiwar gwiwa kuma yana iya haifar da rauni. Madadin haka, ku ɗan durƙusa a gwiwoyinku don kare su.
- Mayar da hankali kan Numfashi: Ka tuna da numfasawa sosai kuma a ko'ina cikin shimfidawa. Rike numfashin ku na iya haifar da tashin hankali a cikin jikin ku, yana sa shimfidar ba ta da tasiri.
- Saurari Jikinku: Yayin da yake al'ada don jin rashin jin daɗi
Tsayayyen Yatsan Yatsan Yatsan Ƙasar Ƙarƙashin Hamstring Tambayoyin Masu Nuna
Shi beginners za su iya Tsayayyen Yatsan Yatsan Yatsan Ƙasar Ƙarƙashin Hamstring?
Ee, masu farawa za su iya yin motsa jiki na Tsaye Doe Down Hamstring Stretch. Yana da sauƙi kuma mai tasiri motsa jiki don shimfiɗa ƙwanƙwasa. Duk da haka, yana da mahimmanci a lura cewa masu farawa yakamata su fara sannu a hankali kuma kada su matsa tsayin daka don guje wa rauni. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo. Hakanan yana da kyau a yi dumi kafin a miƙe don ƙara sassauci da hana rauni.
Me ya sa ya wuce ga Tsayayyen Yatsan Yatsan Yatsan Ƙasar Ƙarƙashin Hamstring?
- Kwance Hamstring Stretch: A cikin wannan bambancin, kuna kwance a bayanku, ɗaga ƙafa ɗaya a tsaye kuma a hankali ja ta zuwa jikin ku ta amfani da hannayenku ko madauri.
- Hamstring Stretch with Resistance Band: Anan, kuna kwance a bayanku, madauki bandeji mai juriya a kusa da ƙafar ku, kuma a hankali ja ƙafar ku zuwa jikin ku, ku kiyaye ta madaidaiciya.
- Wall Hamstring Stretch: Wannan ya haɗa da kwanciya a bayanka kusa da bango da kuma shimfiɗa ƙafarka zuwa bango, tura diddige zuwa bango yayin da kake ja yatsunka zuwa jikinka.
- Lankwasa Hamstring Na Gaba: Tsaya tare da ƙafafu da nisa-nisa daban-daban, karkata gaba a kwatangwalo, kiyaye bayanka madaidaiciya kuma kai zuwa ga yatsun kafa.
Me suna da abin da ya sanya ɗaukehawa ga Tsayayyen Yatsan Yatsan Yatsan Ƙasar Ƙarƙashin Hamstring?
- Kare na ƙasa: Wannan yoga ba kawai yana shimfiɗa hamstrings ba, har ma yana haɗa dukkan sassan jiki na baya, yana haɗawa da keɓaɓɓen shimfidawa daga Tsayayyen Yatsan Hannun Hannun Hannun Hannun Tattalin Arziki ta hanyar haɓaka sassauƙa da daidaituwa gaba ɗaya.
- Tafiya Lunges: Yayin da wannan motsa jiki ya fi mayar da hankali ga quadriceps, kuma ya ƙunshi hamstrings kuma yana taimakawa wajen inganta ƙarfin ƙafar ƙafa da ma'auni, yana daidaita sassaucin da aka samu daga Standing Toe Down Hamstring Stretch.
Karin kalmar raɓuwa ga Tsayayyen Yatsan Yatsan Yatsan Ƙasar Ƙarƙashin Hamstring
- Nauyin jiki miqewa
- Motsa jiki zuwa kasa
- Tsayayyen motsa jiki na hamstring
- Ayyukan toning cinya
- Motsa jiki nauyi cinya
- Hamstring mikewa na yau da kullun
- A tsaye motsa jiki
- Ayyukan ƙafar nauyin jiki
- Ayyukan ƙarfafa hamstring
- Cinya da motsa jiki