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Zazzagewar Gwagwarmaya

Bayani na Faraɗi

Sakonnin ƙafaKokarin.
Kayan aikiAraban jiki
Musulunci Masu gudummawaAdductor Longus, Adductor Magnus
Musulunci Masu ɗauke da masu gudummawa
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Zazzagewar Gwagwarmaya

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙa don Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarfafawa wanda da farko ya fi mayar da hankali ga tsokoki na cinya na ciki, yana inganta sassauci da inganta ƙarfin jiki gaba ɗaya. Ya dace da kowa, kama daga 'yan wasan da ke neman haɓaka aikin su ga mutanen da ke son rage ƙwayar tsoka ko inganta matsayi. Shiga cikin wannan motsa jiki na iya taimakawa wajen rigakafin rauni, haɓaka motsi, da mafi kyawun wasan motsa jiki, yana mai da shi abin sha'awar ƙari ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Zazzagewar Gwagwarmaya

  • Ka kama ƙafafu ko idon sawu, tabbatar da bayanka madaidaiciya kuma kafadunka sun faɗi.
  • A hankali danna gwiwoyinku zuwa ƙasa ta amfani da gwiwar hannu, da nufin ƙara shimfiɗa yayin da kuke riƙe kashin baya madaidaiciya.
  • Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yin numfashi sosai da shakatawa cikin shimfiɗa.
  • Saki shimfiɗar a hankali, ɗaga gwiwoyi da daidaita kafafun ku a gaban ku.

Lajin Don yi Zazzagewar Gwagwarmaya

  • Miƙewa A hankali: Ka guji kuskuren tura gwiwoyinka ƙasa da ƙarfi. Ya kamata shimfidawa ya kasance a hankali kuma a sarrafa shi. Tura gwiwoyi a hankali tare da gwiwar hannu yayin motsa jiki. Idan kun ji wani ciwo, sauƙaƙawa. Ya kamata ku ji rashin jin daɗi kawai lokacin mikewa, ba zafi ba.
  • Numfashi: Kada ka rike numfashi yayin da kake mikewa. Tabbatar yin numfashi akai-akai, saboda wannan zai taimaka wa tsokoki su huta da haɓaka tasiri na shimfidawa. Kuskure na yau da kullun shine riƙe numfashin ku, wanda zai iya ƙara tashin hankali a cikin jiki.
  • Daidaitawar Al'ada

Zazzagewar Gwagwarmaya Tambayoyin Masu Nuna

Shi beginners za su iya Zazzagewar Gwagwarmaya?

Ee, masu farawa za su iya yin motsa jiki Stretch Seated. Yana da motsa jiki mai sauƙi kuma mai tasiri don inganta sassauci a cikin kwatangwalo da yankin cinya na ciki. Ga yadda za a yi: 1. Zauna a ƙasa tare da baya madaidaiciya. 2. Kunna gwiwoyinku kuma ku haɗa tafin ƙafafu tare, ba da damar gwiwoyinku su faɗi zuwa ƙasa. 3. Riƙe ƙafafu ko idon sawu kuma a hankali a hankali a kan gwiwoyi tare da gwiwar gwiwar ku don zurfafa shimfiɗa. 4. Riƙe wannan matsayi na kimanin 20-30 seconds, sa'an nan kuma saki. Ka tuna, yana da mahimmanci don dumama kafin mikewa kuma kada ka taɓa turawa zuwa wurin zafi. Koyaushe sauraron jikin ku da ci gaba a cikin takun ku.

Me ya sa ya wuce ga Zazzagewar Gwagwarmaya?

  • Wurin Zaune Tare da Lanƙwasawa Na Gaba: Zauna tare da faɗin kafafunku, sannan ku karkata a hankali daga cinyoyinku har sai kun ji shimfiɗa a yankin ku.
  • Zauren Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafar Ƙafar Ƙafa ɗaya: Ƙarfafa ƙafa ɗaya zuwa gefe yayin da yake ajiye ɗayan da ƙafar ƙafa zuwa cinyar ciki na ƙafar ƙafa. Ka karkata zuwa ga mikakken kafa har sai ka ji mikewa a cikin makwancinka.
  • Wurin Zaune Tare da Tawul: Zauna a ƙasa tare da shimfiɗa ƙafafu da yawa, sanya tawul a kusa da tafin ƙafafun ku kuma riƙe shi da hannaye biyu. A hankali ja tawul ɗin don jingine gaba da zurfafa shimfiɗa a makwancin ku.
  • Zazzagewar Ƙargon Ƙwaƙwalwa Tare da Abokin Hulɗa

Me suna da abin da ya sanya ɗaukehawa ga Zazzagewar Gwagwarmaya?

  • Hip Flexor Stretches shima yana da alaƙa yayin da suke aiki akan tsokoki na hip, waɗanda ke da alaƙa da tsokoki na makwancin gwaiwa, ta yadda hakan ke haɓaka juzu'in ƙasa gaba ɗaya da rage haɗarin rauni.
  • Pigeon pose, mashahurin Yoga ya shimfiɗa, ya kammala gwaiwa mai shimfiɗa ya yi aiki a kan masu sassaucin ƙafa da masu juyawa, suna ba da zurfi a yankin makwanci da taimako don inganta kewayon motsi.

Karin kalmar raɓuwa ga Zazzagewar Gwagwarmaya

  • Nauyin jiki ya miqe
  • motsa jiki na hips
  • Wurin zama dabaran Ƙarƙashin Ƙarƙoƙi
  • Ayyukan motsa jiki don hips
  • Ayyukan nauyin jiki don makwanci
  • Hip niyya motsa jiki
  • Zama tayi don kwatangwalo
  • Ƙunƙwasawa ta amfani da nauyin jiki
  • Motsa jiki don sassaucin hanji
  • Zaune a hip da makwancin gwaiwa