Ƙafafu da Ƙafafun Ƙafafun Juya Juyawa

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki

Sakonni ga Ƙafafu da Ƙafafun Ƙafafun Juya Juyawa

Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafu ne mai amfani da aka tsara don haɓaka sassauci da motsi a cikin ƙananan ƙafafu, musamman maƙasudin ƙafa da idon sawu. Yana da kyau ga 'yan wasa, masu rawa, ko duk wanda ke ciyar da lokaci mai yawa akan ƙafafunsu, da kuma mutanen da ke murmurewa daga raunin ƙafa ko idon sawu. Ta hanyar haɗa wannan shimfiɗa a cikin aikin motsa jiki na yau da kullun, zaku iya taimakawa rage haɗarin rauni, rage ciwon haɗin gwiwa, inganta daidaituwa, da haɓaka lafiyar ƙafa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Ƙafafu da Ƙafafun Ƙafafun Juya Juyawa

• Ɗaga ƙafa ɗaya daga ƙasa kuma kiyaye ƙafarka ko dai a mike ko dan karkata kadan a gwiwa, ya danganta da matakin jin dadi.
• Fara jujjuya ƙafar ku a cikin madauwari motsi, matsar da shi agogon hannu na kusan juyi 10.
• Bayan kammala jujjuyawar agogon agogo, canza zuwa jujjuyawar agogon agogon na tsawon wasu sau 10.
• Rage ƙafar ku baya zuwa ƙasa kuma maimaita wannan tsari tare da ɗayan ƙafarku.

Lajin Don yi Ƙafafu da Ƙafafun Ƙafafun Juya Juyawa

• Madaidaicin Matsayi: Yayin da ake miƙar juyawa ƙafa da idon sawu, tabbatar da cewa kuna cikin madaidaicin matsayi. Kuna iya zama ko tsayawa, amma ya kamata bayanku ya zama madaidaiciya. Kuskure na yau da kullun shine karkata ko jingina da yawa a cikin shimfidar wuri wanda zai iya haifar da damuwa.
• Motsi Mai Sarrafa: Tabbatar cewa jujjuyawarku suna jinkiri kuma ana sarrafa su. Guji motsin motsin da zai iya haifar da rauni. Makullin anan shine a mai da hankali kan ingancin motsi maimakon yawa.
• Duk Jagoran guda biyu: Yana da mahimmanci a jujjuya ƙafafunku da sawun ku a cikin kwatance biyu don tabbatar da daidaitaccen mikewa. Kuskure na gama gari shine juyawa ta hanya ɗaya kawai, wanda zai haifar da rashin daidaituwa.
• Kar a wuce gona da iri: Miqewa

Ƙafafu da Ƙafafun Ƙafafun Juya Juyawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafafu da Ƙafafun Ƙafafun Juya Juyawa?

Ee, mafari tabbas za su iya yin motsa jiki na juyawa ƙafa da ƙafafu. Yana da motsa jiki mai sauƙi da tasiri wanda zai iya taimakawa wajen inganta sassauci da kewayon motsi a cikin idon sawu da ƙafafu. Ga yadda za ku iya: 1. Zauna cikin kwanciyar hankali a kujera tare da shimfiɗa ƙafafu a ƙasa. 2. Ɗaga ƙafa ɗaya daga ƙasa kuma a hankali juya ƙafar ƙafa da idon ku a cikin motsi na madauwari. 3. Yi haka na kusan daƙiƙa 10-15, sannan juya a gaba da gaba na wasu daƙiƙa 10-15. 4. Maimaita tare da ɗayan ƙafar. Ka tuna don farawa a hankali kuma a hankali ƙara ƙarfin motsa jiki. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki, kuma kuyi la'akari da neman shawara daga ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Ƙafafu da Ƙafafun Ƙafafun Juya Juyawa?

• Tsayewar Ƙafafun Ƙafa: Wannan sigar tana buƙatar ka tsaya, ɗaga ƙafa ɗaya daga ƙasa, kuma ka mirgina idon idonka a wurare daban-daban.
• Fitowar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa da Flex: Yayin da kake zaune ko a tsaye, mika ƙafarka, nuna yatsunka daga jikinka, sannan ka jujjuya su zuwa gare ka, maimaita wannan motsi sau da yawa.
• Dutsen Heel-Toe: Tsaya tare da ƙafafu nisa nisa kuma a hankali ku yi gaba zuwa kan yatsan ƙafarku, sannan ku koma kan dugadugan ku, kuna jujjuya idon idonku yayin da kuke motsawa.
• Resistance Band Ankle Stretch: Wannan ya haɗa da yin amfani da igiyar juriya da aka naɗe a ƙafar ka yayin da kake motsa ƙafarka da idonka a wurare daban-daban a kan juriya na band.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafafu da Ƙafafun Ƙafafun Juya Juyawa?

• Ƙunƙarar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa yana aiki akan ƙananan tsokoki a ƙafafunku, waɗanda galibi ana yin watsi da su a wasu motsa jiki. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya haɓaka fa'idodin Ƙafar Juyawar Ƙafa da Ƙafafun ƙafa ta hanyar haɓaka ƙarfin ƙafarku gaba ɗaya da sassauƙa.
• Tafiya zuwa diddige: Wannan motsa jiki yana inganta daidaituwa da daidaitawa, waɗanda ke da mahimmanci ga duk ƙananan motsin jiki. Yana cika Ƙafar Juyawar Ƙafa da Ƙafafun sawu ta hanyar mai da hankali kan ƙungiyoyin tsoka iri ɗaya, ta haka yana haɓaka kwanciyar hankali da motsin jikin ku gaba ɗaya.