Tsaye Quadriceps Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsaye Quadriceps Stretch
Tsaye Quadriceps Stretch shine motsa jiki mai sauƙi amma mai tasiri wanda da farko ke kaiwa quadriceps, manyan tsokoki a gaban cinyoyin ku. Wannan shimfidawa yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan sassa na jiki da kuma rage ƙwayar tsoka. Ta hanyar yin wannan shimfiɗa a kai a kai, daidaikun mutane na iya haɓaka kewayon motsinsu, haɓaka wasan motsa jiki gabaɗaya, da hana yiwuwar raunin ƙafafu.
Yanayinta: tsammanin nuni a nuni Tsaye Quadriceps Stretch
- Kunna gwiwa na dama, kawo diddige zuwa gindin ku.
- Koma baya ka kama kafarka ta dama da hannun dama, kiyaye daidaito.
- A hankali jawo ƙafar ku kusa da gindinku, ku ajiye gwiwa a ƙasa, har sai kun ji shimfiɗa a gaban cinyar ku.
- Riƙe shimfiɗar na tsawon kusan daƙiƙa 30, sannan saki kuma maimaita a ɗayan gefen.
Lajin Don yi Tsaye Quadriceps Stretch
- Daidaitaccen Riƙe Ƙafa: Lanƙwasa gwiwa kuma kawo ƙafar zuwa gindin ku. Riƙe idon ƙafarku, ba ƙafarku ba, saboda yana samar da mafi aminci riko kuma yana ba ku damar sarrafa shimfiɗar da kyau. Kuskure gama gari: Kame ƙafa maimakon idon sawu. Wannan na iya haifar da asarar ma'auni ko shimfida mara inganci.
- Miƙewa Mai Tausasawa: Jawo ƙafarka a hankali zuwa gindin gindi har sai kun ji mikewa a gaban cinyar ku. Ya kamata shimfidawa ya zama mai dadi kuma kada ya haifar da wani ciwo. Kuskure na gama gari: Ƙarfafawa ko tilasta kafa zuwa gindi. Wannan na iya haifar da rauni ga gwiwa ko quadr
Tsaye Quadriceps Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Tsaye Quadriceps Stretch?
Ee, masu farawa zasu iya yin motsa jiki na tsaye Quadriceps Stretch. Motsa jiki ne mai sauƙi wanda za'a iya yi a ko'ina kuma baya buƙatar kowane kayan aiki. Hanya ce mai kyau don shimfiɗa gaban cinyoyin ku, wanda kuma aka sani da quadriceps. Koyaya, yana da mahimmanci a tuna don kiyaye tsari mai kyau da daidaito. Idan ma'auni ƙalubale ne, za su iya amfani da bango ko kujera don tallafi. Kamar koyaushe, yakamata su fara sannu a hankali kuma a hankali ƙara tsawon lokaci da ƙarfin shimfiɗa yayin da sassaucin su ya inganta.
Me ya sa ya wuce ga Tsaye Quadriceps Stretch?
- Prone Quadriceps Stretch: A cikin wannan bambancin, kuna kwance a kan ciki kuma ku ja ƙafar ku zuwa gindinku, ku sa gwiwoyi kusa da juna.
- Lunging Quadriceps Stretch: Wannan sigar tana buƙatar ka ɗauki mataki gaba zuwa matsayi na huhu, sannan ka dawo baya ka ja ƙafar bayanka zuwa gindinka, mai shimfiɗa quadriceps na ƙafarka na baya.
- Pigeon Pose Quadriceps Stretch: Wannan bambance-bambancen yoga ya haɗa da lanƙwasa ƙafa ɗaya a gabanka da kuma shimfiɗa ɗayan a baya, sannan komawa baya don ja da tsayin ƙafarka zuwa ga gindi.
- Kneeling Quadriceps Stretch: Don wannan shimfiɗar, kuna durƙusa akan gwiwa ɗaya, tare da ɗayan ƙafar a ƙasa a gaban ku, sannan ku dawo baya don ja da gwiwa.
Me suna da abin da ya sanya ɗaukehawa ga Tsaye Quadriceps Stretch?
- Squats wani motsa jiki ne mai tasiri wanda ya dace da Tsayayyen Quadriceps Stretch, yayin da suke kaiwa ga quadriceps, glutes, da hamstrings, inganta ƙananan ƙarfin jiki da daidaituwa.
- Har ila yau, motsa jiki na Ƙafafun Ƙafafun sun dace da Tsayayyen Quadriceps Stretch saboda suna yin niyya musamman ga tsokoki quadriceps, kamar shimfiɗa, amma suna ƙara wani abu na juriya don taimakawa wajen ƙarfafa ƙarfin tsoka da juriya.
Karin kalmar raɓuwa ga Tsaye Quadriceps Stretch
- Quadriceps Stretch Exercise
- Nauyin Jiki Quad Stretch
- Ayyukan Ƙarfafa Cinya
- Tsaye Quad Stretch
- Ayyukan Nauyin Jiki
- Koyarwar Quadriceps
- Tsaye Tsaye Kafa
- Motsa Nauyin Jiki Don Cinyoyi
- Ayyukan Ƙarfafa Ƙarfafa Quad
- Motsa jiki don Quadriceps