Maraƙi sun shimfiɗa

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gastrocnemius, Soleus

Sakonni ga Maraƙi sun shimfiɗa

Catves shimfidawa mai sauƙi ne tukuna masu tasiri wanda ke kwantar da tsokoki guda biyu a cikin ƙananan kafafunku: GastrorocNenemius da Seus. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gudu, masu rawa, ko duk wanda ke ciyar da lokaci mai yawa a ƙafafunsu, saboda yana taimakawa wajen inganta sassauci, rage ƙwayar tsoka, da kuma hana raunin da ya faru kamar ƙwayar maraƙi ko Achilles tendinitis. Kuna son yin wannan motsa jiki don haɓaka ƙarfin ƙananan jikin ku gaba ɗaya, haɓaka wasan motsa jiki, da haɓaka ingantaccen daidaito da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Maraƙi sun shimfiɗa

• Lanƙwasa ƙafar hagu a hankali a gaba, kiyaye gwiwa ta dama madaidaiciya da diddigin dama a ƙasa.
• Rike bayanka madaidaiciya kuma hips ɗinka gaba. Kada ku jujjuya ƙafafunku a ciki ko waje kuma ku ajiye gwiwa na hagu sama da idon hagunku.
• Riƙe wannan shimfiɗa na kusan daƙiƙa 15 zuwa 30, sannan canza ƙafafu kuma maimaita aikin.
• Don sakamako mafi kyau, yi wannan aikin aƙalla sau ɗaya zuwa sau biyu a rana.

Lajin Don yi Maraƙi sun shimfiɗa

• Daidaitaccen Fom: Yana da mahimmanci a kula da sigar daidai lokacin da kuke shimfiɗa maruƙanku don guje wa rauni. Tsaya kai tsaye da tsayi, jingina cikin bango tare da hannayenka kusa da shi, sannan ka shimfiɗa ƙafa ɗaya a bayanka, kiyaye diddige ƙasa da kafa madaidaiciya. Ya kamata ku ji shimfiɗa a cikin ɗan maraƙi, ba a bayanku ko kafadu ba.
• Miƙewa A hankali: Ka guji yin bouncing ko tilasta mikewa. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. Madadin haka, a hankali jingina cikin shimfiɗa kuma riƙe don 15-30 seconds. Ya kamata ku ji abin jan hankali, amma bai kamata ya zama mai zafi ba.
• Daidaitawa: Don sakamako mafi kyau, shimfiɗa maruƙanku akai-akai. Yi ƙoƙarin haɗa shi cikin ayyukan yau da kullun

Maraƙi sun shimfiɗa Tambayoyin Masu Nuna

Shi beginners za su iya Maraƙi sun shimfiɗa?

Ee, mafari tabbas za su iya yin motsa jiki na ɗan maraƙi. Wani motsa jiki ne na asali wanda ke da amfani ga sassauƙa da kuma hana raunuka. Anan ga motsa jiki mai sauƙi na ɗan maraƙi wanda masu farawa zasu iya gwadawa: 1. Tsaya tsayin hannu daga bango ko guntun kayan motsa jiki masu ƙarfi. 2. Sanya kafar dama a bayan kafar hagu. 3. A hankali lankwasa ƙafar hagu a gaba, kiyaye gwiwa ta dama madaidaiciya da diddige na dama a ƙasa. 4. Rike bayanka madaidaiciya da kwatangwalo a gaba. Kada ku juya ƙafafunku ciki ko waje. 5. Rike shimfiɗar na tsawon daƙiƙa 15 zuwa 30. 6. Maimaita tare da ɗayan kafa. Ka tuna don dumi kafin shimfiɗawa kuma kada ka shimfiɗa zuwa wurin zafi. Idan kuna da wata damuwa ta kiwon lafiya, yana da kyau ku tuntuɓi likita ko likitan motsa jiki kafin fara sabon motsa jiki.

Me ya sa ya wuce ga Maraƙi sun shimfiɗa?

• Karen Kasa: Wannan hoton yoga yana shimfiɗa maruƙan ta hanyar farawa da ƙafafu huɗu sannan ka ɗaga hips ɗinka sama, daidaita ƙafafunka da tura sheqa zuwa ƙasa.
• Tsayin Maraƙin Matakai: Wannan ya haɗa da tsayawa a kan mataki tare da ƙwallan ƙafar ku akan mataki kuma dugaduganku suna rataye, sannan ku runtse dugaduganku ƙasa ƙasa matakin don shimfiɗa maruƙanku.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa: A cikin wannan bambancin, za ku zauna a ƙasa tare da shimfiɗa ƙafafunku a gabanku, maɗaɗɗen bandeji na juriya a kusa da ƙafarku, kuma ku jawo band din zuwa gare ku don shimfiɗa ɗan maraƙin ku.
• Mai Runner's Stretch: Wannan shimfiɗar ya haɗa da taka ƙafar dama ta gaba da ajiye ƙafar hagu na baya, sannan kuma lanƙwasa gwiwa na dama da ajiye hagu.

Me suna da abin da ya sanya ɗaukehawa ga Maraƙi sun shimfiɗa?

• Jumping jacks wani motsa jiki ne wanda ke daɗaɗɗen ɗan maraƙi, yayin da suke shiga cikin ƙananan jiki, musamman maƙarƙai, ta hanyar buƙatar motsi masu fashewa, wanda zai iya taimakawa wajen ƙara ƙarfin tsoka da ƙarfi.
• Lunges kuma na iya haɗawa da shimfidar maraƙi yayin da suke buƙatar daidaito da kwanciyar hankali, waɗanda ke haɗa tsokoki na maraƙi, yayin da kuma haɓaka kewayon motsi da sassauci a cikin ƙananan jikin ku.