Isticmaalka xadhig laastikada ah si aad u tababarto jirka oo dhan una xoojiso murqaha, faahfaahinta iyo jaangooyooyinka ayaa la diyaariyey, si aad u sameyso si dhexdhexaad ah.
Kooxda iska caabintatababarka xasilloonida addimada hoose
Kordhi kontoroolka addinka hoose ee hal gees ah adigoo kicinaya madaxa dhexe ee quadriceps.
Ku hagaaji xadhiga xajinta ee dhinacaaga midig, dhig barkin dheelitiran hortaada, qaado mawqif sanbabada leh oo lugta bidix hore uga jirto, lafaha jidhka ku dhig mid toosan iyo miisaanka jidhka xariiqda toosan ee bowdada hore. Khadka dhexe ee jilibka ee diyaaradda dhaqdhaqaaqa hore ama kor u kaca, hubinta in anqawga, jilibka iyo sinta ay ku sii jiraan meel dhexdhexaad ah inta lagu jiro habka. Tan waxa lagu soo celin karaa lix jeer saddex qaybood.
Sinta band iska caabintakor u qaada
Dhig band caabbinta agagaarka labada anqawga, leexi jilbaha iyo miskaha meel jiif ah, u soo jiid qaybta aagga sinta hore, oo samee jimicsi sinta-sare ah oo fudud. Markaad kacdo, bowdyahaaga iyo weylahaagu waxay ku dhowaan doonaan sagaashan darajo, oo waxaad ku celin kartaa toban jeer saddex qaybood.
Kooxda iska caabintakiciya dhabarka
Kordhi xakamaynta gluteus maximus. Kooxda iska caabin ah ayaa lagu hagaajin doonaa dhererka caloosha yar yar, cagta hore ee band iska caabin ah si ay u sameeyaan sinta xoog dib tallaabo planking, si ay u dareemaan ka qaybgalka sinta, habka oo dhan si loo hubiyo in sinta, jilibka, anqawga in diyaarad, sameeyo marka xudunta u adkeeyey si looga fogaado miskaha horay u magdhow lumbar. Waxaa lagu soo celin karaa toban jeer saddex kooxood.
Kooxda iska caabintacarsaanyo socod
Kordhi kontoroolka kooxda muruqa afduubayaasha miskaha oo yareeya jilbaha gudaha.
Meel aband iska caabinhareeraha miskaha, ku duub shax sideed ku wareegsan xagga hore ee anqawyada, oo u dhaqaaq dhinaca dambe, adigoo hubinaya inaad hagaajiso xagasha miskaha iyo xariiqda miisaanka jidhka ee u dhexeeya labada canqood. Markaad u dhaqaaqdo dhinaca dambe, kala-goysyada sinta ayaa kaxeeya jilibka iyo canqowga iyo bannaanka sinta si ay uga qayb qaataan xoogga. Waxaad isku dayi kartaa 20 tallaabo iyo laba safar oo wareeg ah.
Kooxda iska caabintamadaxa quadriceps dhexdhexaad ah
Jimicsiga xakamaynta xagasha dhamaadka xagasha si aad u dhaqaajiso madaxa dhexe ee quadriceps. Kooxda iska caabinta waxaa lagu hayaa dhererka popliteal ee kontoroolka fidinta jilibka ee xagasha dhamaadka iyo foosha ee madaxa quadriceps dhexdhexaad ah. Tan waxaa lagu soo celin karaa toban jeer saddex qaybood.
Waqtiga boostada: Abriil-14-2023