WORLD'S GREATEST STRETCH
Mafi Girman Ƙarfafawa na Duniya ba motsi ba ne wanda ya haɗa da riƙe matsayi ɗaya mai wuyar gaske, amma tsarin motsa jiki na yau da kullum wanda ke haɗa huhu, buɗewar hip, da jujjuyawar kashin baya tare da numfashi.
Wannan fili mai shimfiɗa yana buɗe gaban haɗin gwiwa na baya na baya a cikin dogon lokaci mai tsawo, yana ragewa a cikin ƙafar gaba kuma yana juyawa makamai don ƙara motsi na kashin baya. Saboda ana amfani da haɗin gwiwa da yawa a lokaci ɗaya, babu buƙatar tilasta kowane sashe zuwa iyakarsa. Yi amfani da toshe a ƙarƙashin hannunka kuma canzawa sannu a hankali yayin kiyaye cikakken ƙafar gaba da jeri na baya.
- Tsokoki na farko
- Hip flexors, adductors, hamstrings
- Tsokoki na ƙari
- Rotator na thoracic, glutes, calves, core
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Duk wani motsi mai ƙarfi na tushen lunge
Yaushe kuke yin shi kafin ko bayan motsa jiki?
Haɗin gajere mai ƙarfi shine manufa don dumama kafin motsa jiki. Bayan motsa jiki, za ku iya kula da hankali kawai sassan da ake bukata na dogon lokaci.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Plank tare da ƙafa ɗaya kusa da hannunka
A cikin babban katako, sanya ƙafar dama a waje da hannun dama. Daidaita matakin wahala ta hanyar sanya ƙafar gaba gaba ɗaya a ƙasa da daidaita gwiwa ta baya ko rage shi zuwa tabarma.
- 2
Buɗe hip ɗin gaba a cikin dogon lunges
Maimakon tura ƙashin ƙugu a gaba, kiyaye kashin wutsiya tsayi kuma haifar da tashin hankali a gaban haɗin hip na kafa na baya.
- 3
Rage gwiwar gwiwar ku kuma juya kashin baya na thoracic
Sannu a hankali rage gwiwar gwiwar ƙafar gabanku zuwa cikin ƙafar ku, sannan buɗe hannu ɗaya zuwa rufi. Idan jin dadi, kallon ku yana bin hannayen ku kuma ƙashin ku yana gaba kamar yadda zai yiwu.
- 4
Aika ƙashin ƙugu baya kuma maimaita ta wani gefen
Sanya hannuwanku a ƙasa, mayar da ƙashin ƙugu a baya, daidaita gwiwa na gaba, kuma a sauƙaƙe shimfiɗa ƙwanƙarar ku. Koma zuwa katako kuma kuyi kishiyar gefe.
MOVE THROUGH POSITIONS
Sauye-sauye masu sauƙi da numfashi sun fi mahimmanci fiye da matsakaicin iyakar kowane matsayi.
Haɗa lunges, ƙwanƙwasa gwiwar hannu, juyi, da jujjuyawar hamstring, shan numfashi ɗaya ko biyu kowanne. Ba na jure jin zafi na dogon lokaci.
Idan hannayenku ba za su iya taɓa ƙasa ba, yi amfani da toshe ko benci don kiyaye kashin bayanku tsayi.
Muhimmin bayani: Cue don amfani nan da nan: "Buɗe kuma rufe ƙafafunku da ƙarfi kuma yayin numfashi."
THORACIC ROTATION
Ya kamata a yi jujjuyawa a kusa da kashin nono, ba kawai ta ɗaga hannu ba.
Juyawa ƙashin ƙugu tare yana rage jujjuyawar kashin baya. Matsa ƙafafu na gaba da hannun kasa a cikin ƙasa kuma buɗe ƙirjin ku zuwa rufin.
Idan bayanku ya lanƙwasa ko kafadunku ba su da daɗi, za ku iya rage tsayin hannun ku kuma ku kiyaye kallon ku a ƙasa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
An ɗaga diddige gaba
- Abin da kake gani
- Yayin huhu, nauyi na yana motsawa zuwa yatsun kafana kuma gwiwoyi na ba su da kwanciyar hankali.
- Dalili mai yiwuwa
- Matsayin gajere ne ko an tura zurfin da nisa.
- Yadda ake gyarawa
- Matsar da ƙafar gabanku dan kadan a gaban hannayenku kuma daidaita ƙashin ku zuwa kewayon inda diddige ku za su iya taɓawa.
Lokacin juyawa, ƙashin ƙugu yana juyewa.
- Abin da kake gani
- Maɓallin ciki yana fuskantar gefe kuma gwiwa ta gaba tana motsawa sosai waje.
- Dalili mai yiwuwa
- An ƙirƙiri tsayin hannu ta hanyar jujjuya haɗin gwiwar hip maimakon kashin thoracic.
- Yadda ake gyarawa
- Danna hannun ka na ƙasa da ƙafar gaba zuwa cikin ƙasa, rage tsayin hannunka kuma juya kirjinka kawai.
Yana zagaye ƙananan baya a cikin yankin hamstring
- Abin da kake gani
- Kada ka motsa ƙashin ƙugu, kawai murƙushe bayanka kuma sanya hannayenka a ƙasa.
- Dalili mai yiwuwa
- Na mayar da hankali ga cikakken mika gwiwa ta gaba.
- Yadda ake gyarawa
- Za ku iya ɗan karkatar da gwiwoyinku kaɗan, don haka kiyaye ƙashin ku da baya da kashin baya tsayi.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Lunge tare da hannaye akan tubalan
Ɗaga tsayin goyan bayan jiki na sama don koyon jeri.
Juyawa da juyawa
Haɗa sassan biyu ba tare da canza hamstrings ba.
Cikakken Jeri
A hankali yana haɗa lunges, juyawa, da ƙwanƙwasa.
Bambancin tafiya mai ci gaba
Haɗa tare da motsi na gaba na hagu da dama a cikin dumi.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da sannu a hankali sau 2-4 a kowane gefe azaman ɗumi mai ƙarfi kafin motsa jiki. Idan zaman ku shine don ƙara yawan sassauci da kansa, yana iya zama mafi kyau a magance kowane yanki da aka ƙuntata daban.
ƙidaya
2-5 sau kowane
1 ~ 2 numfashi a kowane sashe
Saita
1-3 saiti
Haɗe cikin kwararar dumama
Mitar
3-7 sau a mako
Ƙananan ƙarfi ba tare da ciwo ba
- Yayin da ake kiyaye numfashi da matsa lamba, sannu a hankali ƙara kewayon kowane sashe.
- Idan kun fuskanci ciwon hip, lankwasawa na baya, ko rashin kwanciyar hankali, ƙara tsayin goyon baya.
- Yi amfani da maimaita maimaitawa maimakon dogon hutu kafin motsa jiki.
Tambayoyin da ake yawan yi
Shin dole ne gwiwar gwiwarku su taɓa ƙasa?
Babu. Ƙarƙasa kawai zuwa tsayin da ke kula da daidaitawar kashin baya da ƙafar ƙafa kuma yi amfani da tubalan idan ya cancanta.
Zan iya sanya gwiwa ta baya a kasa?
iya. Rage gwiwoyi na iya rage ma'auni da ƙarfin ku. Yi amfani da gammaye kuma kula da jeri na pelvic.
