Lever Calf Stretch

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Gastrocnemius, Soleus

Sakonni ga Lever Calf Stretch

Lever Calf Stretch wani motsa jiki ne da aka yi niyya wanda aka tsara don inganta sassauci da ƙarfi a cikin tsokoki na maraƙi, rage haɗarin rauni da taimakawa a cikin aikin ƙafa gaba ɗaya. Yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke yin ayyukan jiki wanda ke sanya damuwa a kan ƙananan ƙafafu. Ta hanyar haɗa wannan shimfiɗa a cikin aikin yau da kullun, zaku iya haɓaka motsinku, haɓaka aikin tsoka, da yuwuwar haɓaka aikin ku a cikin ayyukan jiki daban-daban.

Yanayinta: tsammanin nuni a nuni Lever Calf Stretch

• Sanya yatsun kafa da ƙwallon ƙafa a gefen matakin, yayin da diddige ke rataye a gefen.
• Tsaya tsayi kuma kiyaye jigon ku don kiyaye daidaito.
• Sannu a hankali saukar da diddige ku ƙasa da matakin matakin, jin shimfiɗa a cikin tsokoki na maraƙi.
• Riƙe shimfiɗa don kimanin daƙiƙa 20-30, sannan a hankali ɗaga diddige ku zuwa wurin farawa. Maimaita wannan don maimaitawa da yawa sannan canza zuwa ɗayan ƙafar.

Lajin Don yi Lever Calf Stretch

• Miƙewa A hankali: Kar a yi saurin miƙewa. Sannu a hankali a cikin bango ko kayan daki har sai kun ji mikewa a cikin maraƙin ku. Ya kamata shimfidawa ya zama mai dadi kuma kada ya haifar da ciwo. Turawa da ƙarfi ko da sauri na iya haifar da ciwon tsoka.
• Kiyaye Matsayin Da Ya dace: Tsaya bayanka madaidaiciya kuma hips ɗinka ya yi murabba'i zuwa bango. Ka guji jingina da nisa gaba ko zuwa gefe saboda wannan na iya rage tasirin shimfidawa kuma yana ƙara haɗarin rauni.
• Rike kuma Maimaita: Rike shimfiɗar na tsawon daƙiƙa 30, sannan canza zuwa ɗaya ƙafa. Don sakamako mafi kyau, maimaita shimfiɗa sau uku zuwa biyar akan kowace kafa.

Lever Calf Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Lever Calf Stretch?

Ee, tabbas masu farawa zasu iya yin motsa jiki na Lever Calf Stretch. Abu ne mai sauƙi kuma mai inganci don shimfiɗawa da ƙarfafa tsokoki maraƙi. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma ba mai nauyi ba don guje wa rauni. Hakanan, tsarin da ya dace yana da mahimmanci, don haka masu farawa zasu iya amfana daga samun mai koyarwa ko ƙwararren mutum ya jagorance su da farko. Kamar koyaushe, duk wanda ya fara sabon motsa jiki ya kamata ya tuntuɓi mai ba da lafiya da farko.

Me ya sa ya wuce ga Lever Calf Stretch?

• Zauren Maraƙin Maraƙi: Ana yin wannan bambancin yayin zaune, tare da shimfiɗa ƙafa ɗaya a gaba ɗayan kuma lanƙwasa, sannan amfani da tawul ko bandeji na juriya don ja ƙafar zuwa gare ku, yana shimfiɗa tsokar maraƙi.
• Downsar Downsar Dogara Mara Karar
• Mataki mara nauyi: Wannan ya shafi tsayawa kan mataki tare da diddige ya rataye daga gefen sannan ya rage diddige ku shimfiɗa ciyawar ku.
• Kumfa Roller Calf Stretch: Wannan bambancin ya ƙunshi yin amfani da abin nadi na kumfa don tausa da shimfiɗa tsokoki na maraƙi, ana iya yin shi a zaune ko tsaye.

Me suna da abin da ya sanya ɗaukehawa ga Lever Calf Stretch?

• Jumping Rope wani motsa jiki ne wanda ya dace da Lever Calf Stretch saboda yana ƙarfafa tsokoki na maraƙi, inganta tasiri na shimfidawa da kuma rage haɗarin rauni.
• The Seated Calf Raise motsa jiki ya cika Lever Calf Stretch ta hanyar gina ƙwayar tsoka a cikin maruƙa, wanda zai iya taimakawa wajen inganta yanayin motsi da sassauci lokacin yin shimfiɗa.