Tsaye Babban Kafar Lankwasa Knee Hamstring Stretch
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Sakonni ga Tsaye Babban Kafar Lankwasa Knee Hamstring Stretch
Tsaye High Leg Bent Knee Hamstring Stretch ne mai sauƙi, duk da haka ingantaccen motsa jiki da nufin inganta sassauci da ƙarfi a cikin hamstring da gluteal tsokoki. Ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da 'yan wasan da ke son haɓaka aikinsu ko kuma mutanen da ke murmurewa daga raunin da ya faru na jiki. Wannan motsa jiki yana da amfani musamman saboda ba wai kawai yana taimakawa wajen hana hamstring da ƙananan raunin baya ba, amma yana inganta ma'auni, matsayi, da ƙananan motsi na jiki.
Yanayinta: tsammanin nuni a nuni Tsaye Babban Kafar Lankwasa Knee Hamstring Stretch
- Ɗaga ƙafar dama, kuna durƙusa a gwiwa, kuma kawo ta zuwa ga kirjin ku gwargwadon yadda za ku iya.
- Riƙe gwiwa na dama da hannaye biyu don tallafawa ƙafar kuma riƙe shimfiɗa.
- Rike wannan matsayi na kimanin daƙiƙa 20 zuwa 30, sannan sannu a hankali ku runtse ƙafarku zuwa ƙasa.
- Maimaita wannan tsari tare da kafar hagu.
Lajin Don yi Tsaye Babban Kafar Lankwasa Knee Hamstring Stretch
- Daidaita Daidaitawa: Tsaya madaidaiciya da tsayi tare da faɗin ƙafafu daban-daban. Ɗaga ƙafa ɗaya ka kwantar da ita a kan barga mai ƙarfi kamar kujera ko benci. Tabbatar cewa ƙafar ƙafar da aka ɗaga ta lanƙwasa a gwiwa kuma ƙafar ta a kwance a saman. Kafarka ta tsaye yakamata ta kasance madaidaiciya. Daidaiton da ba daidai ba zai iya haifar da rauni ko rauni, don haka tabbatar da cewa jikinka ya kasance daidai.
- Kula da Sarrafa: Ka guje wa bouncing ko yin motsi mai ban tsoro yayin da kake cikin shimfiɗa. Madadin haka, mayar da hankali kan kiyaye sarrafawa, tsayayye, da santsi motsi. Wannan zai taimake ka ka guje wa raunin tsoka ko rauni.
- Numfashi Da kyau: Ka tuna da numfashi a ciki da waje a hankali da zurfi yayin shimfiɗa. Rike numfashi na iya haifar da tashin hankali a jikinka, wanda zai iya
Tsaye Babban Kafar Lankwasa Knee Hamstring Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Tsaye Babban Kafar Lankwasa Knee Hamstring Stretch?
Ee, masu farawa za su iya yin motsa jiki na Tsaye High Leg Bent Knee Hamstring Stretch motsa jiki. Yana da sauƙi mai sauƙi wanda zai iya taimakawa wajen inganta sassauci da rage haɗarin rauni. Koyaya, yana da mahimmanci masu farawa suyi shi daidai don guje wa kowane iri ko rauni. Kamata ya yi su fara da mikewa a hankali kuma a hankali su kara karfi yayin da sassaucin su ya inganta. Idan duk wani ciwo ko rashin jin daɗi ya samu, ya kamata su dakatar da motsa jiki kuma su tuntuɓi ƙwararrun ƙwararrun ƙwararrun jiki ko mai ilimin motsa jiki.
Me ya sa ya wuce ga Tsaye Babban Kafar Lankwasa Knee Hamstring Stretch?
- Kwance Hamstring Stretch: A cikin wannan bambancin, kuna kwantawa a bayanku kuma ku ɗaga ƙafa ɗaya sama, kuna kiyaye gwiwa kaɗan kaɗan. Kuna iya amfani da tawul ko maɗaurin juriya da aka naɗe a ƙafar ku don ja ƙafar zuwa gare ku.
- Yau da wannan bambancin, ka kwanta a bayan ka, ka ɗaga cinyar cinya, gwiwa ko maraƙi, a hankali cire kafa zuwa kirjin ka.
- Hamstring Stretch with a Band: Wannan bambancin ya haɗa da kwanciya a bayanka tare da kafa ƙafa ɗaya a sama zuwa rufi da kuma bandeji na juriya a kewaye da ƙafar ƙafar ƙafa. Sa'an nan kuma a hankali ku ja band ɗin don ƙara shimfiɗa.
- bango
Me suna da abin da ya sanya ɗaukehawa ga Tsaye Babban Kafar Lankwasa Knee Hamstring Stretch?
- Seated Hamstring Stretches wani kyakkyawan motsa jiki ne mai dacewa yayin da suke kuma mai da hankali kan shimfida hamstrings, amma daga matsayi daban-daban, yana ba da damar haɓakar ƙwayar tsoka.
- Walking Lunges kuma na iya haɗawa Tsaye High Leg Bent Knee Hamstring Stretch yayin da suke aiki a kan hamstrings da quadriceps, inganta ingantacciyar ma'auni da ƙima a cikin ƙananan ƙwayoyin tsoka na jiki, wanda zai iya haɓaka fa'idodin shimfiɗar hamstring.
Karin kalmar raɓuwa ga Tsaye Babban Kafar Lankwasa Knee Hamstring Stretch
- Motsa jiki na hamstring
- Ayyukan ƙafar nauyin jiki
- Ayyukan ƙarfafa cinya
- Babban lankwasa gwiwa yana mikewa
- Ayyukan motsa jiki na hamstring nauyi
- Tsaye kafa ta mike
- Hamstring motsa jiki a gida
- Ayyukan motsa jiki na nauyin jiki
- Ayyukan durƙusa gwiwa don ƙwanƙwasa
- Tsayewar hamstring motsa jiki