9 Gudun Gudun Hijira Don Yin Bayan Kowane Gudu

Wadatacce

• Mikewar kujera
• Tsaye Na maraƙi
• 90/90 Miqewa
• Kneeling Hip Flexor Stretch
• Hoto-4 Glute Stretch
• Kwance Tsakanin Hamstring Zuwa Tsare-Tsare Jiki
• Ninke Gaba
• Buɗewa Butterfly
• Gyaran gefe tare da Bent Leg
• Bita don

Lokacin da kuka gajarta akan lokaci, shimfiɗa yawanci abu ne na farko da za ku tafi-amma bai kamata ba. Mikewa kafin da bayan gudu zai iya hana raunin gudu na yau da kullun, kamar gwiwa mai gudu, yana taimaka muku buga wannan PR ɗin ba tare da yin gefe ba. (Waɗannan kayan aikin dawo da su kuma na iya yin bambanci.)

Ban san ta ina zan fara ba? Haɗa wannan jerin shimfidawa daga Lisa Niren, shugabar malami kuma darektan abun ciki da shirye-shirye a Studio, ƙa'idar da ke ba masu amfani damar samun damar motsa jiki na motsa jiki da kuma gasa a kan allo. Yawancin shimfidawa suna mayar da hankali kan bude kwatangwalo, wanda shine mabuɗin ga duk wanda ke gudu da yawa. (Waɗannan masu buɗe yoga na yoga sun cancanci lokacin ku.)

Niren ya ce "Kwayoyin kafa na iya haifar da ciwon hip wanda ya sa ya zama da wahala, idan ba zai yiwu ba, don kammala tseren ku," in ji Niren. Waɗannan motsi za su ƙara ɗan ƙaramin lokaci zuwa aikinku, amma biyan kuɗin yana da ƙima.

Mikewar kujera

A. Tsaya a gaban kujera, bango, ko akwati tare da ƙafar dama a gaba, ƙafar hagu tana hutawa akan akwatin. Sanya tawul kai tsaye ƙarƙashin gwiwa na baya don ƙarin matashin matashin kai.

B. Karkatar gwiwa ta dama don dawo da hagu zuwa ƙasa, matse ƙugiyoyi don daidaita ƙananan baya.

Rike don 30 seconds. Canja bangarorin kuma maimaita.

Tsaye Na maraƙi

A. Tsaya a gaban kujera, bango, ko akwati tare da matse yatsun hagu akan akwati. Kawo nauyi gaba don jin shimfiɗa a maraƙin hagu.

Rike don 30 seconds. Canja bangarorin kuma maimaita.

90/90 Miqewa

A. Fara zama a ƙasa ko tabarma tare da miƙa ƙafar dama zuwa gaba, ƙafar hagu ta miƙa zuwa gefe, gwiwoyi sun lanƙwasa a kusurwoyin digiri 90. Zauna tsayi tare da kashin baya tsaka tsaki.

Rike don 30 seconds. Canja bangarorin kuma maimaita.

Kneeling Hip Flexor Stretch

A. Gwiwa tare da gwiwa na dama a gaba, gwiwa ta hagu ta miƙa baya, saman ƙafar hagu tana hutawa a ƙasa.

B. Canja nauyi a gaba har sai an ji shimfiɗa a cikin kwatangwalo. Kai hannu sama.

C. Komawa baya da hannun hagu don kama ƙafar hagu, kuma danna ƙafar hagu zuwa ƙasa don zurfafa shimfiɗa.

Rike don 30 seconds. Canja bangarorin kuma maimaita.

Hoto-4 Glute Stretch

A. Kwanta akan tabarma. Lanƙwasa gwiwa na dama don kawo ƙafar dama zuwa gaban cinyar hagu.

B. Karkatar gwiwa ta hagu don kawo ƙafar dama zuwa kirji, ka riƙe baya na cinya ta hagu ka ja zuwa kirji.

Rike don 30 seconds. Canja bangarorin kuma maimaita.

Kwance Tsakanin Hamstring Zuwa Tsare-Tsare Jiki

A. Kwanta a baya tare da shimfiɗa ƙafar dama zuwa rufi. Ƙungiyar juriya ta madauki a fadin ƙwallon ƙafar dama.

B. Tsayar da ƙafafu a tsaye kuma tsokoki suna tat, buɗe ƙafar hagu zuwa gefe don kawo ƙafa zuwa ƙasa. Rike don 30 seconds.

C. Ja kafa kafa ta hagu zuwa jiki zuwa ƙasa a gefen dama na jiki.

Rike don 30 seconds. Canja bangarorin kuma maimaita.

Ninke Gaba

A. Zauna tare da mika ƙafafu, ƙafafu suna lanƙwasa. Ƙungiyar juriya ta madauki a fadin ƙwallan ƙafa.

B. Tsayawa baya madaidaiciya, karkata gaba a kwatangwalo yayin ja kan juriya don kawo jiki na sama zuwa kafafu.

Rike don 30 seconds. Maimaita.

Buɗewa Butterfly

A. Zauna a ƙasa ku kawo tafin ƙafa tare, an buɗe gwiwoyi zuwa ɓangarori.

B. Jingina gaba don jin shimfiɗa a cikin maƙarƙashiya. Rike na ƴan daƙiƙa kaɗan, sannan ka dangana kaɗan don kawo gwiwar hannu a ƙasa.

Rike don 30 seconds. Maimaita.

Gyaran gefe tare da Bent Leg

A. Zauna tare da ƙafar hagu ta lanƙwasa cikin rabin malam buɗe ido, ƙafar dama ta miƙa zuwa gefe, ƙafar dama ta lanƙwasa.

B. Matsa a hips don ninka jiki bisa ƙafar dama kuma ka kama ƙafar dama.

Rike don 30 seconds. Canja bangarorin kuma maimaita.

Bita don