Dindin Dindindin Dindindin Achilles Stretch

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

Sakonni ga Dindin Dindindin Dindindin Achilles Stretch

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) Ƙaddamarwa da aka tsara don inganta sassauci da ƙarfi a cikin jijiyar Achilles da ƙwayar maraƙi. Yana da fa'ida musamman ga masu gudu, ƴan wasa, ko mutanen da ke murmurewa daga raunin ƙafafu. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka wasan motsa jiki, haɓaka daidaito mafi kyau, da rage haɗarin raunin da ya shafi matsananciyar ƙafar ƙafafu ko rauni.

Yanayinta: tsammanin nuni a nuni Dindin Dindindin Dindindin Achilles Stretch

• Sannu a hankali ɗaga kan kan ƙafar ƙafa biyu, yin amfani da hannayenku don tallafi.
• Sannu a hankali ka runtse ƙafar dama ta baya, barin diddiginka ya faɗi ƙasa da matakin matakin, yayin da kake ci gaba da ɗaga ƙafar hagu.
• Riƙe wannan matsayi na kimanin daƙiƙa 15-30, jin shimfiɗa a cikin kashin Achilles na dama da tsokar maraƙi.
• Koma zuwa matsayi na farko kuma maimaita tsari tare da ƙafar hagu, musanya tsakanin kafafu don adadin da ake so na maimaitawa.

Lajin Don yi Dindin Dindindin Dindindin Achilles Stretch

• Daidaita Jikin Jiki: Tsaya tsayi a gefen mataki ko dandamali, tare da rataye ƙafa ɗaya daga gefen. Tabbatar cewa kwatangwalo yana da murabba'i, bayanku madaidaiciya, kuma kafadunku suna annashuwa. Ka guji jingina gaba ko baya, saboda wannan na iya sanya damuwa mara amfani a bayanka da kwatangwalo.
• Matsalolin Sarrafa: Rage diddige ku zuwa ƙasa a hankali kuma a cikin tsari mai sarrafawa har sai kun ji shimfiɗa a cikin maraƙi da Achilles. A guji yin bouncing ko yin amfani da motsin motsa jiki, saboda wannan na iya haifar da rauni ko rauni na tsoka.
• Kada ku wuce gona da iri: Yana da mahimmanci a ji shimfiɗa a hankali, ba zafi ba. Idan kun ji zafi, kuna ma turawa

Dindin Dindindin Dindindin Achilles Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Dindin Dindindin Dindindin Achilles Stretch?

Ee, masu farawa zasu iya yin motsa jiki guda ɗaya na Drop Achilles Stretch. Motsa jiki ne mai sauƙi kuma mai tasiri don shimfiɗa jijiyar Achilles da tsokar maraƙi. Koyaya, yana da mahimmanci a yi shi daidai don guje wa rauni. Ga yadda za a yi: 1. Tsaya a gefen mataki ko dandamali mai tasowa, tare da diddige ku a rataye a gefen. 2. Rike bango ko dogo don tallafi. 3. Sannu a hankali saukar da diddige ɗaya ƙasa ƙasa matakin matakin, ajiye ɗayan ƙafar a kan matakin. 4. Riƙe shimfiɗa don kimanin daƙiƙa 15-30, sannan ɗaga diddige baya zuwa matakin matakin. 5. Canja ƙafa kuma maimaita shimfiɗa tare da ɗayan ƙafar. Ka tuna koyaushe ka kiyaye motsinka a hankali da sarrafawa, kuma kada ka taɓa billa ko tilasta shimfiɗa. Idan kun ji wani ciwo, dakatar da motsa jiki. Kamar kowane sabon tsarin motsa jiki, yana da kyau a tuntuɓi likitan kwantar da hankali ko ƙwararrun motsa jiki don tabbatar da cewa kuna yin motsa jiki.

Me ya sa ya wuce ga Dindin Dindindin Dindindin Achilles Stretch?

• Ƙafa ɗaya mai lanƙwasa diddige diddige: A cikin wannan bambance-bambance, gwiwa na ƙafar ƙafar yana ɗan lanƙwasa, yana yin niyya daban-daban na zaruruwa na tendon Achilles.
• Dogon diddige Guda ɗaya na tushen bango: Kuna iya yin wannan bambancin ta hanyar jingina da bango don tallafi, wanda zai iya taimakawa wajen kiyaye daidaito yayin shimfiɗa.
• Daukewar Digar Dugaɗi Guda: Wannan sigar ta ƙunshi yin shimfiɗa a kan wani wuri mai ɗaukaka kamar mataki, wanda zai iya ƙara ƙarfin shimfiɗar.
• Zazzagewar Digar Dugaɗi guda ɗaya: Ana yin wannan bambancin a cikin wurin zama, wanda zai iya zama ƙasa da ƙarfi kuma ya fi dacewa ga waɗanda ke da al'amurran daidaitawa ko masu farawa.

Me suna da abin da ya sanya ɗaukehawa ga Dindin Dindindin Dindindin Achilles Stretch?

• Seated Calple Brich: Wannan darasi ya kuma yi niyyar tsokun maraƙi da Achilles, samar da wata kusurwa ta daban da kewayon fa'idodin motsi na diddige sauke.
• Downarin kare: Wannan yoga Pase yana shimfiɗa duk sarkar na baya, ciki har da jihirin ciyawar, wanda ke ba da cikakken haɗin kai ga mai da aka buɗe na diddige saƙo.