Tsaye Isa Kasa Ƙafafun Ƙafafun Ketare
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsaye Isa Kasa Ƙafafun Ƙafafun Ketare
Tsaye Isa Down Hamstring Crossed Legs Stretch shine ingantaccen motsa jiki wanda ke kaiwa hamstrings, ƙananan baya, da maruƙa, haɓaka sassauci da kuma kawar da tashin hankali na tsoka. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da kuma mutanen da suke ciyar da dogon lokaci suna zaune, saboda yana taimakawa wajen inganta matsayi da rage haɗarin ciwon baya. Ta hanyar haɗa wannan shimfiɗa a cikin aikin yau da kullun, zaku iya haɓaka kewayon motsinku, haɓaka mafi kyawun wurare dabam dabam, da tallafawa lafiyar jiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Tsaye Isa Kasa Ƙafafun Ƙafafun Ketare
- Lanƙwasa a hankali a kugu, riƙe ƙafafunku madaidaiciya, kuma ku kai hannuwanku ƙasa zuwa ƙafafunku.
- Yi ƙoƙarin taɓa yatsun ƙafar ƙafa, ko kuma idan ba za ku iya zuwa wannan nisa ba, kawai ku tafi yadda za ku iya kaiwa cikin kwanciyar hankali ba tare da damuwa ba.
- Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a cikin hamstrings.
- Sannu a hankali tashi sama zuwa matsayi na tsaye, kwance ƙafafu, sa'an nan kuma maimaita shimfiɗa tare da ƙafar hagu na hagu akan ƙafar dama.
Lajin Don yi Tsaye Isa Kasa Ƙafafun Ƙafafun Ketare
- Madaidaicin Matsayi: Fara da tsayi tsayi tare da faɗin ƙafafu a baya. Ketare kafar dama ta hagu. Tsaya kafafunku madaidaiciya amma ku guji kulle gwiwoyi. Miƙe hannuwanku zuwa ƙafar ƙafar ƙafa, ko kuma gwargwadon yadda za ku iya tafiya cikin kwanciyar hankali. Kada ku tilasta wa kanku cikin zurfi mai zurfi fiye da abin da ke jin dadi. Wannan kuskure ne na kowa wanda zai iya haifar da raunuka.
- Kiyaye Bayan Ka Daidai: Kuskure na gama gari shine kewaya baya yayin ƙoƙarin isa ƙasa. Wannan na iya cutar da tsokoki na baya da kashin baya. Maimakon haka, mayar da hankali kan kiyaye bayanku madaidaiciya kuma ku jingina a kwatangwalo yayin da kuke kaiwa ƙasa. Ya kamata ku ji mikewa a bayan kafafunku, ba a bayanku ba.
- Rike
Tsaye Isa Kasa Ƙafafun Ƙafafun Ketare Tambayoyin Masu Nuna
Shi beginners za su iya Tsaye Isa Kasa Ƙafafun Ƙafafun Ketare?
Ee, mafari na iya yin motsa jiki na Tsaye Isa Down Hamstring Crossed Legs Stretch motsa jiki. Duk da haka, ya kamata su tabbatar da yin shi a hankali a hankali don kauce wa duk wani rauni. Idan suna da wasu sharuɗɗan da suka gabata ko raunin da ya faru, zai fi kyau a tuntuɓi likita ko ƙwararrun ƙwararrun ƙwararrun motsa jiki kafin fara kowane sabon motsa jiki na yau da kullun. Hakanan yana da mahimmanci a tuna cewa sassauci ya bambanta daga mutum zuwa mutum, don haka masu farawa kada su matsawa kansu sosai idan ba za su iya kaiwa yadda suke so da farko ba. Yin aiki na yau da kullum zai iya taimakawa wajen inganta sassaucin lokaci.
Me ya sa ya wuce ga Tsaye Isa Kasa Ƙafafun Ƙafafun Ketare?
- Kwance Hamstring Stretch: Kwanta a bayanka kuma ka ɗaga ƙafa ɗaya kai tsaye zuwa cikin iska yayin da kake ajiye ɗayan a ƙasa. Riƙe ƙafar ƙafar da aka ɗaga da hannaye biyu kuma a hankali ja ta zuwa ga ƙirjin ku don shimfiɗar hamstring mai zurfi.
- Hamstring Stretch with Resistance Band: Yayin da kake kwance a bayanka, madauki bandeji mai juriya a kusa da ƙafar ka kuma daidaita ƙafarka, ja a hankali akan band ɗin don zurfafa shimfiɗa a cikin hamstring.
- Kare na ƙasa: Wannan mashahurin yoga mai tsayi shima yana shimfiɗa hamstrings. Daga matsayin plank, ɗaga kwatangwalo sama da baya, da nufin ƙirƙirar siffar V tare da jikin ku. Matsa diddige ku zuwa ƙasa kuma ku daidaita gwiwoyinku.
- Tafiya Hamstring Stretch: Tsaya tsaye
Me suna da abin da ya sanya ɗaukehawa ga Tsaye Isa Kasa Ƙafafun Ƙafafun Ketare?
- Ninke Gaba: Kamar Tsaye Isa Down Hamstring Ketare Ƙafafun Ƙafafun Gaba, Naɗin Gaba kuma yana jaddada shimfiɗa hamstrings da ƙananan baya. Wannan motsa jiki na iya taimakawa wajen tsawaita waɗannan tsokoki, inganta motsi da rage haɗarin damuwa lokacin yin wasu motsi.
- Pigeon Pose: Wannan hoton yoga yana cike da Tsaye Isa Down Hamstring Crossed Legs Stretch ta hanyar ba kawai shimfiɗa hamstrings ba, har ma da glutes da gyare-gyare na hip, inganta yanayin ƙananan jiki da daidaituwa wanda zai iya inganta tasirin aikin farko.
Karin kalmar raɓuwa ga Tsaye Isa Kasa Ƙafafun Ƙafafun Ketare
- Nauyin hamstring ya miqe
- Ketare kafafun motsa jiki
- Ayyukan mikewa cinya
- Tsaye Isa Kasa Miqewa
- Motsa jiki don cinya
- Hamstring mike tare da ketare kafafu
- Mikewar hamstring a tsaye
- Nauyin hamstring da cinya
- Ayyukan motsa jiki don hamstrings
- Ketare kafa a tsaye isar motsa jiki