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Tsaye Hamstrings da Baya

Bayani na Faraɗi

Sakonnin ƙafaHamstrings: Kwarewar Firgunanan., Kafa'in gaba.
Kayan aikiAraban jiki
Musulunci Masu gudummawa
Musulunci Masu ɗauke da masu gudummawa
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Tsaye Hamstrings da Baya

Tsayewar Hamstrings da Back Stretch wani motsa jiki ne mai mahimmanci wanda ke da alhakin hamstrings da ƙananan baya, yana taimakawa wajen inganta sassauci, rage tashin hankali, da hana rauni. Yana da manufa ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar dogon lokaci suna zaune ko kuma suna da salon rayuwa. Wannan aikin yana da kyawawa kamar yadda za'a iya yin shi a ko'ina ba tare da wani kayan aiki ba, yana mai da shi zaɓi mai dacewa ga waɗanda ke neman haɓaka motsinsu da ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tsaye Hamstrings da Baya

  • Lanƙwasa a hankali a kugu, riƙe ƙafafunku madaidaiciya, kuma kuyi ƙoƙarin taɓa yatsun ku da hannayenku; ya kamata ka ji mikewa a cikin hamstrings da ƙananan baya.
  • Riƙe wannan matsayi na kimanin daƙiƙa 20-30, numfashi mai zurfi da shakatawa cikin shimfiɗa.
  • A hankali a jujjuya jikin ku zuwa matsayi na tsaye, tabbatar da cewa kan ku shine sashi na ƙarshe da zai fito.
  • Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kula da shimfiɗa kuma kada ku billa ko jujjuya yayin motsi.

Lajin Don yi Tsaye Hamstrings da Baya

  • **A guji wuce gona da iri**: Kuskuren gama gari shine gwadawa da nisa sosai, da sauri. Wannan na iya haifar da ciwon tsoka da sauran raunuka. Mikewa kawai zuwa inda za ku ji jan hankali, ba zafi ba. Idan kun ji wani kaifi ko zafi mai tsanani, sauƙaƙa daga shimfiɗa.
  • **Tsarin Numfashi**: Numfashin da ya dace yana da mahimmanci ga kowane motsa jiki na mikewa. Numfashi sosai yayin da kuke tsaye tsaye, kuma ku fitar da numfashi yayin da kuke lanƙwasa gaba. Wannan yana taimakawa wajen shakatawa da tsokoki kuma yana ba da damar shimfiɗa mai zurfi.
  • **Yi amfani da Taimako idan ana buƙata**: Idan kuna fuskantar matsala wajen daidaitawa,

Tsaye Hamstrings da Baya Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Hamstrings da Baya?

Ee, masu farawa zasu iya yin Tsayayyen Hamstrings da Back Stretch motsa jiki. Yana da sauƙi kuma mai tasiri wanda ya dace da mutane na kowane matakan motsa jiki. Duk da haka, yana da mahimmanci a tuna don fara jinkiri kuma kada ku matsa sama da matakin jin daɗin ku don guje wa rauni. Koyaushe sauraron jikin ku, idan kun ji wani rashin jin daɗi ko ciwo, ya kamata ku daina. Hakanan yana iya zama taimako don samun ƙwararren mai horarwa ya jagorance ku ta hanyar da ta dace don tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Tsaye Hamstrings da Baya?

  • Kwance Hamstring Stretch: Wannan ya haɗa da kwantawa a bayanka, ɗaga ƙafa ɗaya a tsaye, kuma a hankali ja shi zuwa kirjin ka don shimfiɗa hamstring.
  • Wall Hamstring Stretch: Anan, kuna tsaye kuna fuskantar bango kuma ku sanya ƙafa ɗaya sama da shi, kuna kiyaye ƙafar ku madaidaiciya, sannan ku karkata gaba don shimfiɗa hamstring.
  • Tawul ɗin Hamstring Stretch: A cikin wannan bambancin, kuna kwance a bayanku, madauki tawul a kusa da ƙafarku, kuma ku ja ƙafar ku zuwa gare ku yayin da kuke ajiye shi tsaye, yana shimfiɗa hamstring.
  • Hamstring Stretch with Resistance Band: Wannan ya haɗa da zama a ƙasa tare da mika ƙafafu, maɗaɗɗen igiyar juriya a kusa da ƙafafunku, da ja a hankali zuwa gare ku don shimfiɗa hamstring.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Hamstrings da Baya?

  • Yoga's Downward-Facing Dog Pose shima ya cika Tsaye Hamstrings da Back Stretch, yayin da yake haɓaka juzu'i da ƙarfi gabaɗaya a cikin hamstrings, calves, and spine, wanda ke haɓaka tasirin shimfidawa.
  • A cikin zaune a gaba wani abu ne na hadin kai kamar yadda yake niyyar hanzarta da kuma koma baya da yaduwar jini a cikin wadannan fannoni.

Karin kalmar raɓuwa ga Tsaye Hamstrings da Baya

  • Motsa jiki na hamstring
  • Miqewa ta baya
  • Hamstring da cinya motsa jiki
  • Motsa jiki don cinya
  • Motsa jiki ƙarfafa motsa jiki
  • Nauyin jiki baya mikewa
  • Mikewar hamstring a tsaye
  • Aikin motsa jiki na cinya da baya
  • Motsa jiki don hamstrings
  • Ayyukan motsa jiki na tsaye don tsokoki na cinya