Ƙafafun ƙafar ƙafa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwa)) Dorsal Flexion

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

Sakonni ga Ƙafafun ƙafar ƙafa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwa)) Dorsal Flexion

Ƙwaƙwalwar ƙafar ƙafar ƙafa - Dorsal Flexion - Motsa jiki motsa jiki ne da aka yi niyya wanda ke haɓaka motsin idon sawu, ƙarfi, da lafiyar ƙafa gaba ɗaya. Yana da kyau ga 'yan wasa, tsofaffi, ko duk wanda ke buƙatar inganta sassaucin ƙafar su ko gyara daga raunin idon kafa. Wannan motsa jiki yana da amfani kamar yadda zai iya taimakawa wajen inganta daidaituwa, rage haɗarin faduwa, da haɓaka aiki a wasanni da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Ƙafafun ƙafar ƙafa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwa)) Dorsal Flexion

• A hankali ɗaga sashin gaba na ƙafar ƙafa daga ƙasa, ajiye diddige ku a wuri, wannan motsi ya kamata ya fito daga idon idon ku.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin maraƙi da bayan idon sawun ku.
• Sannu a hankali rage ƙafar ku zuwa ƙasa, komawa zuwa wurin farawa.
• Maimaita wannan darasi sau 10-15, sannan ku canza zuwa ɗayan ƙafar kuma kuyi adadin maimaitawa iri ɗaya.

Lajin Don yi Ƙafafun ƙafar ƙafa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwa)) Dorsal Flexion

• Madaidaicin Matsayi: Tabbatar da sanya ƙafar ƙafar ku daidai. Ya kamata diddigin ku ya kasance da ƙarfi a ƙasa, kuma ya kamata yatsan yatsan ya yi nuni zuwa sama. Ka guji duk wani motsi na gefe saboda yana iya haifar da sprains na idon sawu.
• Matsalolin Sarrafa: Kuskuren da ya fi kowa shine yin gaggawar motsa jiki. Yana da mahimmanci a yi kowane motsi a hankali tare da sarrafawa. Motsa jiki cikin sauri ko karkarwa na iya haifar da rauni.
• Amfani da Props: Idan kuna fuskantar matsala wajen yin motsa jiki, yi la'akari da yin amfani da tawul ko bandejin juriya. Sanya abin hawa a kusa da ƙwallon ƙafa kuma a hankali ja zuwa gare ku don taimakawa tare da motsi zuwa sama.
• Hutu na yau da kullun: Kada ku wuce gona da iri. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki nan da nan. Yana

Ƙafafun ƙafar ƙafa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwa)) Dorsal Flexion Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafafun ƙafar ƙafa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwa)) Dorsal Flexion?

Ee, masu farawa za su iya yin cikakken motsa jiki - Dorsal Flexion motsa jiki. Ana ba da shawarar wannan motsa jiki sau da yawa don masu farawa saboda yana da sauƙi kuma yana taimakawa wajen ƙara sassauci da ƙarfi a cikin idon sawu. Duk da haka, yana da mahimmanci koyaushe a fara sannu a hankali kuma a guje wa wuce gona da iri don hana rauni. Idan akwai wani ciwo yayin motsa jiki, ana ba da shawarar dakatar da tuntuɓar ƙwararru.

Me ya sa ya wuce ga Ƙafafun ƙafar ƙafa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwa)) Dorsal Flexion?

• Dorsiflexion Dorsiflexion tare da Eversion: A cikin wannan bambancin, ƙafar yana motsawa zuwa sama yayin da tafin ƙafar ya juya waje.
• Wurin Dorsiflexion Ankle Mai Zama: Ana yin wannan sigar motsa jiki yayin zaune, sau da yawa tare da juriya a kusa da ƙafa don ƙarin tashin hankali.
• Dorsiflexion Ƙwaƙwalwar Ƙwaƙwalwa: Wannan bambancin ya ƙunshi ƙara nauyi (kamar dumbbell ko nauyin idon) don ƙara ƙalubalen da ƙarfafa ƙarfi.
• Dorsiflexion idon sawun biyu: Wannan ya haɗa da yin motsi na dorsiflexion tare da idon sawu biyu a lokaci guda, wanda zai iya taimakawa wajen kiyaye daidaito da daidaito cikin ƙarfi da sassauci.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafafun ƙafar ƙafa - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwa)) Dorsal Flexion?

• Yatsan Yatsa: Wannan motsa jiki yana taimakawa wajen inganta ƙarfi da sassauƙar tsokar da ke cikin dorsiflexion idon sawu. Ta tafiya a kan yatsan ƙafa, kuna shiga tsokoki iri ɗaya da aka yi amfani da su a cikin dorsiflexion idon sawu, wanda zai iya taimakawa wajen inganta ƙarfin idon ku da motsi.
• Harafin Ƙafa: Wannan darasi ya ƙunshi motsa ƙafar ƙafar ku a kowane wuri, yin kwaikwayon haruffan haruffa. Wannan zai iya taimakawa wajen inganta motsin ƙafar ƙafar ƙafar ku da sassauci, wanda zai iya dacewa da ƙayyadaddun motsin da ke cikin Ankle - Dorsal Flexion - Articles.