Kneeling Heel Down Achilles Stretch

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

Sakonni ga Kneeling Heel Down Achilles Stretch

Kneeling Heel Down Achilles Stretch motsa jiki ne mai fa'ida wanda da farko ke kaiwa ajin Achilles, yana taimakawa cikin sassauci da ƙarfinsa. Yana da kyakkyawan motsa jiki ga 'yan wasa, musamman masu gudu da kuma wadanda ke da tasiri a wasanni masu tasiri, saboda yana taimakawa wajen hana raunin da ya shafi matsi ko damuwa a cikin ƙananan ƙafa. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aikin ku, haɓaka kewayon motsinku, da rage haɗarin tendonitis Achilles.

Yanayinta: tsammanin nuni a nuni Kneeling Heel Down Achilles Stretch

• A hankali latsa diddigin ƙafar bayanka zuwa ƙasa, kiyaye bayanka madaidaiciya da gwiwa ta baya cikin hulɗa da ƙasa.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a cikin tendon Achilles da tsokar maraƙi.
• Sannu a hankali saki shimfiɗa kuma canza zuwa ɗayan kafa, maimaita tsari.
• Don sakamako mafi kyau, yi wannan shimfiɗa sau 2 zuwa 3 akan kowace kafa.

Lajin Don yi Kneeling Heel Down Achilles Stretch

• Rike diddige ƙasa: Kuskuren gama gari shine ɗaga diddigin ƙafar baya daga ƙasa. Yana da mahimmanci don ajiye diddige ku don shimfiɗa jijiyar Achilles yadda ya kamata. Idan diddigen ku ya ɗaga, ba za ku sami cikakkiyar fa'idar shimfidawa ba.
• Lean Forward: Matsa gaba zuwa cikin shimfidar wuri, amma tabbatar da kiyaye jikinka a mike da baya. Jingila da nisa gaba ko karkacewa na iya rage tasirin shimfidar da sanya damuwa a bayanka.
• Riƙe Miƙewa: Riƙe shimfiɗar aƙalla daƙiƙa 30 kuma har zuwa minti 1 don iyakar fa'ida. Kuskure ne na gama-gari a yi gaggawar miƙewa, amma haka ne

Kneeling Heel Down Achilles Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Kneeling Heel Down Achilles Stretch?

Ee, masu farawa za su iya yin motsa jiki na gwiwa na diddige Down Achilles Stretch. Yana da sauƙi mai sauƙi wanda ke kai hari ga tendon Achilles da tsokoki na maraƙi. Ga jagora na asali akan yadda ake yin shi: 1. Fara da durƙusa akan gwiwa ɗaya. Ya kamata gwiwa ta baya ta zama wacce kuke mikewa. 2. Ka sa kafar bayanka ta kwanta a kasa. 3. Jingina gaba yayin da kake riƙe baya madaidaiciya da diddige bayanka a ƙasa. 4. Ya kamata ku ji shimfidawa a bayan kafa na ƙasa. Ka tuna don kiyaye motsi a hankali da sarrafawa, kuma kada ka matsa da nisa idan kana jin zafi. Hakanan yana da kyau a yi dumi kadan kafin mikewa. Idan kuna da wata damuwa ta lafiya ko rauni, yana da kyau ku tuntuɓi likita ko likitan motsa jiki kafin fara kowane sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Kneeling Heel Down Achilles Stretch?

• Tsayayyen bangon bango: A cikin wannan bambancin, kuna tsayawa a gaban bango tare da ƙafa ɗaya a gaba ɗayan kuma yana miƙa baya. Jingina cikin bango yayin da kake ajiye diddige bayanka a ƙasa don shimfiɗa Achilles.
• Incline Horde: Yin amfani da hannu mai ban sha'awa ko waka, sanya ƙafarku a ciki tare da diddige da yatsun kafa ta tashe. Juya gaba don shimfiɗa jijiyar Achilles.
• Stretch Staircase: Tsaya akan matakala tare da yatsun kafa akan matakala kuma dugaduganku suna rataye. Rage diddigin ku zuwa ƙasa da matakin matakan don shimfiɗa jijiyar Achilles.
• Janye Tawul: Yayin da kake zaune a ƙasa, maɗaɗa tawul a kusa da ƙwallon ƙafar ka. Jawo tawul ɗin zuwa gare ku yayin da kuke riƙe ƙafarku a tsaye don shimfiɗa jijiyar Achilles.

Me suna da abin da ya sanya ɗaukehawa ga Kneeling Heel Down Achilles Stretch?

• Seated Calf Stretch: Wannan wani motsa jiki ne wanda ke cike da durƙusa diddige Down Achilles Stretch domin shi ma yana kai hari ga tsokoki na maraƙi da tendon Achilles, amma daga wani kusurwa na daban, yana taimakawa wajen inganta sassauci da kuma rage matsa lamba a waɗannan wurare.
• Downarin kare: Wannan yoga Park sarkar gaba daya, gami da ciyawar da Achilles, wanda ya hada shi cikakken haɓakar da ba zai yiwu ba a cikin waɗannan yankuna.