Kwankwasa diddige Baya Achilles Stretch

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

Sakonni ga Kwankwasa diddige Baya Achilles Stretch

Ƙunƙarar Heel Back Achilles Stretch wani motsa jiki ne mai fa'ida wanda aka tsara don haɓaka sassauci da ƙarfi a cikin jijiyar Achilles da tsokar maraƙi. Yana da kyakkyawan zaɓi ga 'yan wasa, musamman masu gudu da waɗanda ke da hannu a wasanni masu buƙatar aikin kafa mai yawa, da kuma daidaikun mutane waɗanda ke neman haɓaka sassaucin jikinsu. Yin wannan shimfidawa zai iya taimakawa wajen hana raunin da ya faru, inganta aiki, da kuma taimakawa wajen farfadowa daga ƙananan ƙafar ƙafafu, yana mai da shi ƙari mai mahimmanci ga kowane motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Kwankwasa diddige Baya Achilles Stretch

• Lanƙwasa gwiwoyi a hankali kuma ku rage jikin ku zuwa wani wuri mai tsutsawa, kiyaye ƙafafunku a ƙasa.
• Danganta gaba kadan kuma sanya hannayenku akan gwiwoyinku don ma'auni idan an buƙata.
• Sannu a hankali matsar da nauyin ku zuwa dugadugan ku, ku ajiye ƙafafu a ƙasa, kuma kuyi ƙoƙarin rage duwawunku zuwa diddige ku.
• Riƙe shimfiɗar na tsawon kusan daƙiƙa 20-30, jin shimfiɗar a cikin jijiya na Achilles da tsokar maraƙi, sannan a hankali tashi sama zuwa tsaye. Maimaita motsa jiki kamar yadda ake buƙata.

Lajin Don yi Kwankwasa diddige Baya Achilles Stretch

• Miƙewa A hankali: Ka guji kuskuren gama gari na ƙoƙarin tilasta mikewa. Madadin haka, karkata gaba a hankali, kiyaye diddige a ƙasa. Ya kamata ku ji shimfiɗa a hankali a cikin tendon Achilles da maraƙi. Idan kun ji wani ciwo, sauƙaƙa kaɗan.
• Rike Miƙewa: Riƙe shimfiɗar na tsawon daƙiƙa 20 zuwa 30, sannan canza zuwa ɗaya ƙafa. Kuskure ne na kowa don yin gaggawa ta hanyar mikewa, amma riƙe su don adadin lokacin da ya dace zai iya taimakawa haɓaka sassauci da rage haɗarin.

Kwankwasa diddige Baya Achilles Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Kwankwasa diddige Baya Achilles Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Crouching Heel Back Achilles Stretch. Koyaya, yana da mahimmanci don farawa a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Hakanan yana da fa'ida don dumama kafin fara duk wani aikin yau da kullun. Idan mai farawa yana da kowane yanayi na likita ko raunin da ya faru, ana ba da shawarar tuntuɓar ƙwararrun kiwon lafiya kafin fara kowane sabon tsarin motsa jiki.

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

• Tura bangon tsaye: Tsaya yana fuskantar bango da ƙafa ɗaya gaba ɗayan kuma ya miƙe baya. Ki jingina cikin bango yayin da kuke riƙe ƙafar ku ta baya madaidaiciya da diddige ƙasa don shimfiɗa Achilles ɗin ku.
• Mikewa Mataki: Tsaya akan mataki ko datse tare da diddigen ku suna rataye a gefe. Rage dugadugan ku ƙasa ƙasa matakin matakin don shimfiɗa Achilles.
• Miƙe Tawul: Yayin da kuke zaune a ƙasa, maɗaɗa tawul a kusa da ƙwallon ƙafar ku. Jawo tawul ɗin zuwa gare ku yayin da kuke riƙe ƙafarku a tsaye don shimfiɗa jijiyar Achilles.
• Miƙen Gudu: Tsaya da ƙafa ɗaya gaba ɗayan kuma a miƙe baya. Lanƙwasa gwiwa ta gaba kuma ka karkata gaba yayin da kake riƙe ƙafarka ta baya madaidaiciya da diddige ƙasa don shimfiɗa naka

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

• Downsar Dog: Wannan Parsila Paue tana shimfiɗa duk sarkar na baya, ciki har da jijiyoyi da Akilan diddige a akuya kuma ƙara inganta sassauci.
• Yatsan Yatsan Zazzagewa: Wannan motsa jiki yana shimfiɗa tsokoki na hamstring da ƙananan baya, waɗanda ke da alaƙa da maruƙa da tendon Achilles. Ta hanyar shimfiɗa waɗannan tsokoki, Ƙaƙwalwar Yatsan Yatsan Wuta na Zauren na iya taimakawa wajen haɓaka ingantaccen tasiri na Ƙunƙarar Heel Back Achilles Stretch.