Jinginin diddige Baya Achilles Stretch

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

Sakonni ga Jinginin diddige Baya Achilles Stretch

Leaning Heel Back Achilles Stretch shine motsa jiki mai fa'ida da farko an tsara shi don haɓaka sassauci da ƙarfi a cikin jijiyar Achilles da tsokar maraƙi. Yana da amfani musamman ga 'yan wasa, masu gudu, ko mutanen da ke murmurewa daga raunin ƙafa ko ƙafa. Ta hanyar haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun, daidaikun mutane na iya haɓaka wasan motsa jiki, haɓaka motsi, da rage haɗarin raunin da ke tattare da maƙarƙashiya ko raunin jijiyoyin Achilles.

Yanayinta: tsammanin nuni a nuni Jinginin diddige Baya Achilles Stretch

• Mayar da gaba zuwa bango, kiyaye ƙafar hagu a madaidaiciya da diddige na hagu a ƙasa.
• Rike wannan matsayi na tsawon daƙiƙa 15 zuwa 30, jin shimfiɗa a cikin jijiyar Achilles na hagu da tsokar maraƙi.
• Saki a hankali kuma komawa wurin farawa.
• Maimaita motsa jiki da kafar dama.

Lajin Don yi Jinginin diddige Baya Achilles Stretch

• Madaidaicin Matsayi: Tsaya tsaye kuma sanya hannuwanku a bango ko wani abu mai ƙarfi. Mika kafa ɗaya a bayanka, ka ajiye diddiginka a ƙasa kuma ƙafarka tana nuna gaba. Wata ƙafar ta kasance a gaba, lanƙwasa a gwiwa. Tabbatar da baya ya mike kuma kan ku ya tashi. Ka guji ajiye baya ko kallon ƙasa, saboda waɗannan na iya haifar da rauni da rauni.
• Miƙewa A hankali: Ki jingina cikin bango ko abu har sai kun ji shimfiɗa a cikin jijiyar Achilles da ɗan maraƙi na ƙafar ƙafarku. Tabbatar kada ku billa ko turawa da ƙarfi, saboda wannan na iya haifar da rauni ko lalacewa.

Jinginin diddige Baya Achilles Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Jinginin diddige Baya Achilles Stretch?

Ee, masu farawa zasu iya yin aikin Leaning Heel Back Achilles Stretch. Wani motsa jiki ne mai sauƙi kuma mai tasiri don inganta sassauci da rage tashin hankali a cikin tendon Achilles da tsokoki na maraƙi. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da sigar da ta dace kuma kar ku tura sama da matakin jin daɗin ku don guje wa rauni. Idan kun ji wani ciwo yayin motsa jiki, tsaya nan da nan kuma ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Jinginin diddige Baya Achilles Stretch?

• The Wall Achilles Stretch: A cikin wannan sigar, kuna tsaye kuna fuskantar bango da ƙafa ɗaya a gaba ɗayan kuma baya, sannan ku jingina cikin bango yayin da kuke ajiye ƙafarku a ƙasa.
• Matakin Achilles Stretch: Wannan ya haɗa da tsayawa a kan mataki tare da diddige ku a rataye a gefen, sannan a hankali rage diddige ku ƙasa ƙasa matakin matakin don shimfiɗa jijiyar Achilles.
• Zauren Tawul ɗin Achilles Stretch: Don wannan shimfiɗar, zauna a ƙasa tare da shimfiɗa ƙafafunku a gabanku, kunsa tawul a kusa da ƙwallon ƙafa ɗaya, kuma a hankali ja tawul ɗin zuwa gare ku yayin da kuke riƙe ƙafarku a tsaye.
• Lunge Achilles Stretch: Wannan bambancin ya haɗa da ɗaukar babban mataki gaba tare da ƙafa ɗaya yayin ajiye ɗayan ƙafar a bayan ku, sannan lanƙwasa gwiwa na gaba da kiyaye ku.

Me suna da abin da ya sanya ɗaukehawa ga Jinginin diddige Baya Achilles Stretch?

• Ƙwallon ƙafar ƙafa: Wannan motsi yana inganta sassauci da kewayon motsi a cikin haɗin gwiwa na ƙafar ƙafa, wanda ya dace da Leaning Heel Back Achilles Stretch ta hanyar tabbatar da tsokoki da tendons da ke kewaye da su kuma suna da sauƙi kuma ba su da lahani ga rauni.
• Ƙarƙashin Ƙarƙashin Yoga Pose: Wannan matsayi yana shimfiɗa dukan sassan jiki na baya, ciki har da calves da tendon Achilles, yana inganta shimfidawa da sassaucin da aka samu daga Leaning Heel Back Achilles Stretch.