Hamstring Stretch
Jagorar Mai Amfani
Tsarin Hamstring
Mikewa da Hamstrings na iya sauƙaƙe ciwon baya, rage matsa lamba, inganta matsayi da haɓaka aiki.
- Kwance a kasa. Tare da gwiwa ɗaya lanƙwasa, ɗaga ɗayan ƙafa kuma sanya ldealStretch a wuri. Mayar da ƙafar farko sannan a ja ta zuwa gangar jikin, a hankali kuma a hankali. Lokacin da ka ji ƙwanƙarar ƙafar kafa, ko lokacin da ka isa kewayon motsinka na yanzu, tsaya ka riƙe wannan matsayi na daƙiƙa 10 zuwa 30. Canja daga kafa ɗaya zuwa wancan sau 2 zuwa 3.
Ƙaddamarwa na HIP/ IT Band Stretch
Wannan mai shimfiɗa zai iya rage zafin gwiwar gwiwa, zafi mai zafi da kuma sciatica.
- Don mikewa, riƙe ƙafarka a matsayi tare da ldealStretch ta amfani da hannun kishiyarka. Sa'an nan kuma mirgine ƙafarka a jikinka kuma bari nauyi ya janye ta. Maimaita wannan tare da ɗayan kafa. Wannan zai shimfiɗa Bandungiyar IT ɗin ku, gami da masu sace hip da tsokoki na gluteus. Tsaya kafadun ku ƙasa kuma juya kan ku zuwa wata hanya dabam don haɓaka shimfiɗa. Riƙe wannan matsayi na 10-30 seconds.
Canja daga kafa ɗaya zuwa wancan sau 2 zuwa 3.
Ƙwaƙwalwar Ƙwaƙwalwa/Adductor
Sake dawo da kewayon motsi na motsi zai iya inganta tsawon rayuwar hip, haɓaka aiki da rage rauni.
- Tsayar da ƙafar ƙafar ku tare da ldealStretch, matsar da ƙafarku daga tsakiyar layin jikin ku yayin da kuke riƙe dayan ƙafarku a cikin tsaka tsaki. A matsayin ƙarin kari, idan kun yi amfani da raka'o'in ldealStretch guda biyu a lokaci guda kuma ku bar ƙafafunku su watse, za ku shimfiɗa wuraren adductors (kwakwalwa) biyu a lokaci guda. Riƙe matsayi na 10-30 seconds. Canja daga kafa ɗaya zuwa ɗaya sau 2 zuwa 3. Idan ana amfani da raka'o'in ldealStretch guda biyu, huta 20-30 seconds tsakanin mikewa kuma yi sau 2 zuwa 3.
Takardu / Albarkatu
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IdealStretch IdealStretch Hamstring Stretch [pdf] Jagorar mai amfani IdealStretch Hamstring Stretch, Hamstring Stretch, Stretch |