Maƙarƙashiya Tsaya Matsayi

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

Sakonni ga Maƙarƙashiya Tsaya Matsayi

Matsayin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙwararrun Ƙwarƙarar Ƙarƙashin Ƙarfafawa da Ƙarfin su. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke neman inganta lafiyar jikin su ko kuma hana raunin ƙwayar maraƙi. Haɗa wannan shimfidawa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage ƙarancin tsoka, haɓaka aikin ku a cikin ayyukan jiki, da haɓaka lafiyar ƙafa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Maƙarƙashiya Tsaya Matsayi

• Koma ƙafa ɗaya baya, ajiye shi madaidaiciya, kuma danna diddige zuwa cikin ƙasa.
• Lanƙwasa gwiwa ta gaba yayin da kake riƙe ƙafar ka ta baya madaidaiciya da diddige ka da ƙarfi a ƙasa.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti ɗaya, jin shimfiɗa a cikin ɗan maraƙi na ƙafar baya.
• Canja ƙafafu kuma maimaita tsari, tabbatar da yin daidai adadin mikewa ga kowace kafa.

Lajin Don yi Maƙarƙashiya Tsaya Matsayi

• Yi amfani da Taimako: Yi amfani da bango ko yanki mai ƙarfi don tallafi. Wannan zai taimake ka ka kula da daidaito da kuma mayar da hankali kan mikewa maimakon ƙoƙarin tsayawa tsaye. Ka guji jingina da ƙarfi akan goyan baya, saboda wannan na iya ɗaukar ɗan shimfiɗa daga tsokar maraƙi.
• Riƙe Miƙewa: Maɓallin ingantaccen shimfidawa a tsaye shine riƙewa. Nufin riƙe shimfiɗar aƙalla daƙiƙa 30, amma bai wuce daƙiƙa 60 ba. Wannan yana ba da damar filaye na tsoka lokaci don shakatawa da tsawo. Kuskure na yau da kullun shine bouncing ko yin amfani da wulakanci

Maƙarƙashiya Tsaya Matsayi Tambayoyin Masu Nuna

Shi beginners za su iya Maƙarƙashiya Tsaya Matsayi?

Ee, tabbas masu farawa za su iya yin motsa jiki na Calves Stretch Static Position. Motsa jiki ne mai sauƙi wanda ke taimakawa wajen haɓaka sassauci da rage ƙwayar tsoka. Koyaya, kamar duk motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, ana ba da shawarar dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Maƙarƙashiya Tsaya Matsayi?

• Stretch maraƙi: Wannan sigar tana buƙatar ka tsaya a kan matakala tare da rataye dugaduganka a gefe, sannan sannu a hankali ka runtse diddigin ka don shimfiɗa maruƙan.
• Zauren Maraƙin Maraƙi: A cikin wannan bambancin, kuna zaune a ƙasa tare da ƙafafunku madaidaiciya a gabanku, sannan ku karkata gaba kuma ku isa ga yatsun ƙafarku don shimfiɗa maƙiyanku.
• Downsar Downsar Dogara Mara Kara
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Gudu: Don wannan shimfiɗar, za ku fara a cikin matsayi na huhu tare da ƙafa ɗaya a gaba kuma ɗayan ƙafar ta mika baya, ajiyewa.

Me suna da abin da ya sanya ɗaukehawa ga Maƙarƙashiya Tsaya Matsayi?

• The Standing Calf Raise motsa jiki shima ya cika matsayin Calves Stretch Static Position yayin da yake mai da hankali kan ƙarfafa tsokar gastrocnemius a cikin maraƙi, yana haɓaka ƙarfin maraƙi gabaɗaya da sassauci, wanda zai iya taimaka muku zurfafa cikin tsayin tsayi.
• Kare na ƙasa, yanayin yoga, ya dace da Matsayin Calves Stretch Static Matsayi kamar yadda ba kawai yana shimfiɗa maruƙan ba amma yana haɓaka sassauƙa da daidaituwa gabaɗaya, wanda zai iya taimakawa haɓaka tasirin tsayin daka ta hanyar haɓaka kewayon motsi.