Kujera Ƙafar Miƙewa

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Kujera Ƙafar Miƙewa

Ƙafar Ƙafar Kujera mai sauƙi, amma motsa jiki mai tasiri wanda ya fi dacewa da hamstrings, calves, da ƙananan baya, yana inganta sassauci da ingantacciyar kewayon motsi. Wannan darasi yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, gami da waɗanda ke murmurewa daga rauni, ma'aikatan ofis, ko duk wanda ya kwashe tsawon lokaci yana zaune. Haɗa wannan shimfiɗa a cikin aikin ku na yau da kullum zai iya taimakawa wajen rage ƙwayar tsoka, inganta matsayi, da kuma rage haɗarin ciwon baya ko rauni, yana mai da shi ƙari mai mahimmanci ga kowane tsarin dacewa ko lafiya.

Yanayinta: tsammanin nuni a nuni Kujera Ƙafar Miƙewa

• Tsaya kafa ɗaya a gabanka, ajiye diddige a ƙasa da yatsun kafa suna nunawa sama.
• A hankali karkata gaba daga kwatangwalo, rike bayanka madaidaiciya, har sai ka ji mikewa a bayan kafadar ka.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, sannan a hankali komawa wurin farawa.
• Maimaita motsa jiki tare da ɗayan kafa, tabbatar da kiyaye motsi a hankali da sarrafawa.

Lajin Don yi Kujera Ƙafar Miƙewa

• Daidaiton Tsawo: Sannu a hankali miƙe kafa ɗaya a gabanka, ajiye ɗayan ƙafar a ƙasa. Ya kamata ƙafarka mai tsawo ya kasance daidai da ƙasa, tare da yatsun kafa suna nunawa sama. Ka guji karkatar da ƙafar ka ko ɗaga ta da yawa, saboda hakan na iya haifar da ciwon tsoka.
• Motsi masu sarrafawa: Kula da jinkirin motsi da sarrafawa a duk lokacin motsa jiki. Guji motsi ko motsi mai sauri wanda zai iya haifar da rauni.
• Numfashi: Kada ka riƙe numfashinka. Yana da mahimmanci a yi numfashi akai-akai yayin shimfiɗa. Yi numfashi yayin da kuke mika ƙafar ku, kuma ku fitar da numfashi yayin da kuke dawo da ita zuwa wurin farawa.
• Canji na yau da kullun: Tabbatar canza ƙafafu bayan ƙayyadaddun lokaci ko

Kujera Ƙafar Miƙewa Tambayoyin Masu Nuna

Shi beginners za su iya Kujera Ƙafar Miƙewa?

Ee, tabbas mafari za su iya yin motsa jiki na Ƙafar Ƙafar Kujera. Miƙewa ne mai laushi wanda ke kaiwa hamstrings da ƙananan baya. Ga hanya mai sauƙi don yin shi: 1. Zauna a gefen kujera. 2. Mika kafa ɗaya a gabanka tare da diddige a ƙasa da yatsun kafa suna nunawa sama. 3. Tsaya baya baya kuma karkata gaba daga cinyoyinka har sai ka ji mikewa a bayan kafadar ka. 4. Riƙe mikewa na kusan daƙiƙa 30, sannan canza ƙafafu. Ka tuna, yana da mahimmanci don dumama kafin mikewa kuma kada ka taɓa turawa zuwa wurin zafi. Yana da kyau koyaushe ku tuntuɓi ƙwararrun motsa jiki idan kun kasance sababbi don motsa jiki ko kuna da wata damuwa ta lafiya.

Me ya sa ya wuce ga Kujera Ƙafar Miƙewa?

• Tsaye Hamstring Stretch: Wannan bambancin ya ƙunshi tashi tsaye, ƙaddamar da ƙafa ɗaya a kan saman sama kamar kujera ko mataki, da kuma lanƙwasa gaba a kugu don shimfiɗa hamstring.
• Supine Hammist Mixtch: A wannan sigar, kuyi karya a baya, ɗaga kafa ɗaya zuwa sama a cikin iska, kuma a hankali ya ja shi zuwa ga tawul ko band don tallafi ko band don tallafawa.
• Tsawon Gudu: Wannan ya haɗa da taka ƙafa ɗaya gaba, kiyaye ƙafar gaba a madaidaiciya da lanƙwasa gwiwa ta baya, sannan a jingina gaba don shimfiɗa hamstring na gaba.
• Kare na ƙasa: Wannan hoton yoga ya haɗa da sanya hannaye da ƙafafu a ƙasa, ɗaga kwatangwalo sama don ƙirƙirar siffar V tare da jiki, kuma a hankali tura diddige ɗaya ƙasa a lokaci ɗaya don shimfiɗa kowace ƙafa.

Me suna da abin da ya sanya ɗaukehawa ga Kujera Ƙafar Miƙewa?

• Tsaye Quad Stretch: Wannan motsa jiki yana cika Ƙafar Ƙafar Ƙafar Kujera ta hanyar niyya ga quadriceps, ƙungiyar tsoka da ke gaba da hamstrings. Ta hanyar mikewa duka biyun hamstrings da quadriceps, zaku iya cimma mafi kyawun sassaucin ƙafafu da daidaituwa.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙafa: Yayin da Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙƙarfan Ƙaƙƙarfan Ƙaƙƙarfan Ƙaƙƙarfan Ƙaƙƙarfan Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa zai iya taimakawa wajen ƙarfafawa da shimfiɗa ƙananan ƙafafu, musamman tsokoki na maraƙi. Wannan na iya samar da mafi daidaita aikin motsa jiki na jiki, haɓaka aikin ƙafa gaba ɗaya da sassauci.