Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gastrocnemius, Soleus

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfinsu. Yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke neman inganta ƙananan lafiyar jiki ko murmurewa daga raunin kafa. Wannan motsa jiki yana da kyawawa saboda ba wai kawai yana haɓaka wasan motsa jiki ba amma yana taimakawa wajen hana raunin da ya shafi tsokoki na maraƙi, irin su Achilles tendonitis ko ƙwanƙwasawa.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

• Mika hannunka a gabanka kuma ka sanya tafin hannunka a kan bango, ka ajiye ƙafafu a ƙasa.
• Sannu a hankali a cikin bango, lanƙwasa gwiwa ɗaya kuma ƙara dayan ƙafa madaidaiciya a bayanka.
• Rike diddige na baya da ƙarfi a ƙasa kuma ku tura kwatangwalo a gaba, yakamata ku ji shimfiɗa a cikin ɗan maraƙi na ƙafar ƙafa.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, sannan canza ƙafafu kuma maimaita motsa jiki.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

• Lean In: Lean cikin bango ta hanyar lanƙwasa gwiwa ta gaba, kiyaye ƙafar baya madaidaiciya da diddige a ƙasa. Ya kamata ku ji mikewa a cikin tsokar maraƙin ku. Kuskure na yau da kullun don gujewa shine jingina da nisa ko da sauri cikin bango wanda zai iya haifar da rauni ko rauni. Koyaushe matsawa cikin shimfiɗa a hankali kuma kawai zuwa maƙasudin tashin hankali, ba zafi ba.
• Rike kuma Maimaita: Rike shimfiɗar na kusan daƙiƙa 20-30, sannan canza ƙafafu kuma maimaita. Wannan yana taimakawa tabbatar da maruƙa biyu sun sami motsa jiki daidai. Kuskuren gama gari don gujewa shine rashin riƙe shimfiɗa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango?

Haka ne, sabon shiga na iya yin wani maraƙi yana tura budewa da hannaye da siyar da bangon bango. Wannan motsa jiki ne mai sauƙi kuma mai tasiri don shimfiɗa tsokoki na maraƙi. Ga yadda za a yi: 1. Tsaya suna fuskantar bango tare da hannayenku a tsayi mai kyau a jikin bango. 2. Mika ƙafa ɗaya a bayanka, ajiye ƙafafu biyu a ƙasa da dugadugansu biyu. 3. Jingina cikin bango har sai kun ji shimfidawa a cikin maraƙi na ƙafar ƙafa. 4. Rike shimfiɗar na tsawon kusan daƙiƙa 30, sannan canza ƙafafu kuma maimaita. Ka tuna, yana da mahimmanci don kiyaye motsin ku a hankali da sarrafawa don guje wa rauni, kuma kada ku taɓa shimfiɗawa zuwa wurin zafi. Koyaushe tuntuɓi ƙwararrun ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin sabon motsa jiki.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango?

• Marar maraƙi ya shimfiɗa tare da ƙawancen bango: maimakon amfani da hannayenku, durƙuse cikin bango ta amfani da gwiwarku don ƙara ɗimbin yawa zuwa mai shimfiɗa.
• Balaguro maraƙi tare da yoga madauri ko tawul na yoga a kusa da kwallon kafa zuwa jikinka, zurfafa shimfiɗa.
• Balagura mai ban tsoro akan matakala: tsaya akan wani yanki tare da diddigin ku ya rataye gefen kuma ya rage su don shimfiɗa ciyawar.
• Balaguro mai ban sha'awa tare da ƙwallon motsa jiki game da bango: jingina cikin wata ƙwallon motsa jiki da aka sanya a kan bango don ƙara kashi na rashin ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango?

• Maraƙin maraƙi yana ta da wani cikakken aiki kamar yadda ta karfafa tsokai na maraƙi, yana sa su ƙarin juriya da sassauci don shimfiɗa hannu da bango.
• Downsar Dog, wani yoga pose, haduwa da mai ba da 'yan maruƙa ne amma kuma inganta ingancin maraƙi turawa.