Da'irar idon sawu

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

Sakonni ga Da'irar idon sawu

Ƙwayoyin ƙafar ƙafar ƙafar ƙafafu wani motsa jiki ne mai sauƙi amma mai fa'ida wanda da farko ke kai hari ga tsokoki da haɗin gwiwa a ciki da wajen idon sawun, yana haɓaka sassauci, ƙarfi, da lafiyar haɗin gwiwa gabaɗaya. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke murmurewa daga raunin ƙafar ƙafa ko waɗanda ke neman haɓaka daidaito da ƙarfin su. Mutane za su so yin wannan motsa jiki saboda zai iya taimakawa wajen hana raunin da ya faru a nan gaba, inganta wasan motsa jiki, kuma ba ya buƙatar kayan aiki, yana sauƙaƙa haɗawa cikin kowane motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Da'irar idon sawu

• Ɗaga ƙafa ɗaya dan kadan daga ƙasa, ajiye shi tsaye.
• Sannu a hankali fara juya ƙafar ku a cikin motsi na madauwari, tabbatar da cewa motsi yana fitowa daga idon sawun ku.
• Ci gaba da wannan motsi na kusan da'irori 10, sa'an nan kuma canza kuma juya ƙafar ku zuwa wata hanya dabam.
• Maimaita matakan guda ɗaya tare da ɗayan ƙafar ku, tabbatar da yin adadin da'irori iri ɗaya a kowace hanya don ƙafafu biyu.

Lajin Don yi Da'irar idon sawu

• Madaidaicin Matsayi: Zauna ko kwanta akan shimfidar wuri, tabbatar da cewa bayanku madaidaiciya kuma kuna jin daɗi. Ɗaga ƙafa ɗaya daga ƙasa kuma fara yin da'ira da shi. Tabbatar cewa motsi yana fitowa daga idon ƙafar ku ba daga ƙafarku ko kwatangwalo ba.
• Motsi masu sarrafawa: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Ka guji motsi ko motsi mai sauri saboda wannan na iya haifar da rauni ko rauni. Fara da ƙananan da'irori kuma a hankali ƙara girman yayin da sassaucin ku ya inganta.
• Ka guje wa wuce gona da iri: Kuskure ɗaya na yau da kullun shine yawan wuce gona da iri, ko dai ta hanyar yin da'irar da'irar da yawa ko kuma ta yin maimaitawa da yawa. Fara da da'irori 10 zuwa 15 a kowane shugabanci ga kowane idon sawu kuma a hankali ƙara a matsayin naka

Da'irar idon sawu Tambayoyin Masu Nuna

Shi beginners za su iya Da'irar idon sawu?

Ee, tabbas masu farawa za su iya yin motsa jiki na Ƙwallon ƙafa. Yana da motsa jiki mai sauƙi kuma mai tasiri don inganta sassauci da ƙarfin idon sawun ku. Ga yadda za a yi: 1. Zauna cikin kwanciyar hankali akan kujera. 2. Mika kafa daya a gabanka. 3. Juya ƙafarka a cikin madauwari motsi. 4. Yi sau 10 a kusa da agogo, sannan sau 10 a gaba. 5. Maimaita tsari tare da ɗayan ƙafa. Ka tuna yin motsa jiki a hankali kuma kula da iko a duk lokacin motsi. Idan kun ji wani ciwo, tsaya nan da nan kuma ku tuntubi ƙwararren lafiya.

Me ya sa ya wuce ga Da'irar idon sawu?

• Kwance Ƙwallon ƙafar ƙafa: Ka kwanta a bayanka, ɗaga ƙafa ɗaya kuma ka yi da'irar da idonka, kiyaye sauran ƙafar ka.
• Ƙwallon ƙafar ƙafa tare da Ƙungiyar Juriya: Maɗaɗɗen juriya a kusa da ƙafar ƙafar ku kuma yi da'irar idon ƙafar a kan juriya, wannan zai taimaka wajen ƙarfafa tsokoki a kusa da idon.
• Ƙwallon ƙafar ƙafar ƙafa masu nauyi: Yayin da kuke zaune ko kwance, ɗaure ɗan ƙaramin nauyi zuwa ƙafar ku kuma aiwatar da da'irar idon idon, wannan zai ƙara ƙarfin motsa jiki.
• Ƙwallon ƙafar ƙafar ƙafa tare da aya da sassauƙa: Haɗa da'irar idon idon tare da nunawa da sassauƙar ƙafa don ƙara yawan kewayon motsi da sassauci a cikin idon sawu.

Me suna da abin da ya sanya ɗaukehawa ga Da'irar idon sawu?

• Tafiyar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan 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 da tsokoki, wanda zai iya taimakawa haɓaka kewayon motsi a cikin idon sawunku, yana ba da fa'idodin motsi na Da'irar idon sawu.
• Tafiya na diddige: Wannan motsa jiki yana ƙarfafa tsokoki a kusa da idon sawun kuma yana inganta daidaituwa, yana haɓaka da'ira ta idon ƙafa ta hanyar ba da gudummawa ga kwanciyar hankali gaba ɗaya da sassauci.