Yin amfani da bandeji na roba don horar da jiki duka da ƙarfafa tsokoki, an tsara cikakkun bayanai da saiti, don haka za ku iya yin shi a cikin matsakaici.
Ƙungiyar juriyahorar da kwanciyar hankali na ƙananan ƙafa
Ƙara ikon sarrafa ƙananan gaɓoɓin hannu ɗaya yayin da yake motsa tsaka-tsakin shugaban quadriceps.
Gyara bandejin tashin hankali a gefen dama, sanya matashin ma'auni a gabanka, ɗauki matsayi mai laushi tare da ƙafar hagu a gaba, kiyaye jikin jiki a tsaye da nauyin jiki a tsakiyar layi na gaba na cinya.Matsakaicin tsakiyar jijiya don jirgin sama na gaba ko motsi zuwa sama, tabbatar da cewa idon kafa, gwiwa da hip sun kasance a cikin tsaka tsaki a cikin tsari.Ana iya maimaita wannan sau shida don saiti uku.
Resistance band hipyana dagawa
Sanya ƙungiyar juriya a kusa da idon sawu biyu, lanƙwasa gwiwoyi da kwatangwalo a wurin kwance, ja band ɗin zuwa yankin hip na gaba, kuma kuyi motsa jiki mai sauƙi.Lokacin da kuka tashi, cinyoyinku da maruƙanku za su kusan kusan digiri casa'in, kuma kuna iya maimaita sau goma don saiti uku.
Ƙungiyar juriyabaya tsokana
Ƙara sarrafa gluteus maximus.A juriya band za a gyarawa zuwa tsawo na kananan ciki, gaban kafar a kan juriya band yi hip karfi da baya planking mataki, don jin sa hannu na hip, dukan tsari don tabbatar da cewa hip, gwiwa, idon kafa a cikin. jirgin sama, yi lokacin da cibiya ta taru don guje wa biyan diyya na ƙashin ƙashin ƙugu.Ana iya maimaita sau goma ƙungiyoyi uku.
Ƙungiyar juriyakaguwa tafiya
Haɓaka sarrafa ƙungiyar tsoka mai satar hip da rage kumburin gwiwa na ciki.
Wuri abandejin juriyaa kusa da kwatangwalo, kunsa wani adadi takwas a gaba a idon sawun, kuma ku motsa a gefe, tabbatar da daidaita kusurwar jujjuyawar hip da kuma layin nauyin jiki tsakanin idon sawu biyu.Lokacin motsi a gefe, haɗin gwiwa na hip yana motsa gwiwa da idon kafa da waje na hip don shiga cikin karfi.Kuna iya gwada matakai 20 da tafiye-tafiye guda biyu.
Ƙungiyar juriyamedial quadriceps kai
Ƙarshen motsa jiki sarrafa gwiwa don kunna tsaka-tsakin shugaban quadriceps.Ƙungiyar juriya ana gudanar da ita a tsayin popliteal don kula da tsawo na gwiwa na ƙarshen kusurwa da ƙaddamar da kai na tsakiya quadriceps.Ana iya maimaita wannan sau goma don saiti uku.
Lokacin aikawa: Afrilu-14-2023