Maƙarƙashiyar Ƙaƙwalwar Ƙaƙwalwar Maraƙi

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

Sakonni ga Maƙarƙashiyar Ƙaƙwalwar Ƙaƙwalwar Maraƙi

Fitar da diddige diddige mai ban sha'awa yana da ɗan maraƙin ɗan maraƙi wanda aka tsara don haɓaka sassauci da kuma rage tashin hankali a cikin tsokokin maraƙi da kuma jijiyoyin maraƙi. Hanya ce mai kyau ga 'yan wasa, musamman masu gudu da waɗanda ke da hannu a wasanni masu tasiri, da kuma daidaikun mutane da ke fama da maƙarƙashiya ko rashin jin daɗi. Ta hanyar haɗa wannan shimfiɗa a cikin abubuwan yau da kullun, mutane na iya haɓaka kewayon motsinsu, haɓaka wasan motsa jiki, da rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Maƙarƙashiyar Ƙaƙwalwar Ƙaƙwalwar Maraƙi

• Lanƙwasa gwiwoyi a hankali kuma ku rage jikin ku a cikin wani wuri mai maƙarƙashiya, kiyaye diddige ku a ƙasa muddin zai yiwu.
• Da zarar dugadugan ku sun fara tashi daga ƙasa, riƙe wannan matsayi kuma ku ji shimfiɗar tsokoki na maraƙi.
• Rike wannan matsayi na kimanin daƙiƙa 15-30, yin numfashi sosai kuma a ko'ina.
• Sannu a hankali tashi zuwa matsayi na tsaye kuma shakatawa, sannan maimaita motsa jiki kamar yadda ake so.

Lajin Don yi Maƙarƙashiyar Ƙaƙwalwar Ƙaƙwalwar Maraƙi

• Siffar Daidai: Fara da tsayawa madaidaiciya, sannan karkatar da gwiwoyinku kuma ku tsugunna har sai gindinku ya kusa da dugadugan ku. Tsaya sheqa a ƙasa don shimfiɗa ya yi tasiri. Kuskure na yau da kullun shine ɗaga diddige daga ƙasa, wanda ke rage tasirin shimfidawa kuma yana iya yuwuwar tauye jijiyar Achilles.
• Motsi masu Sarrafawa: Guji yin boushing ko yin motsi kwatsam yayin yin wannan shimfiɗa. Madadin haka, matsawa a hankali kuma a hankali a cikin maƙarƙashiya, riƙe shimfiɗar na ɗan daƙiƙa kaɗan, sannan a hankali komawa wurin tsaye. Motsa jiki cikin sauri ko karkarwa na iya haifar da ciwon tsoka ko rauni.
• Numfashi akai-akai: Yana da

Maƙarƙashiyar Ƙaƙwalwar Ƙaƙwalwar Maraƙi Tambayoyin Masu Nuna

Shi beginners za su iya Maƙarƙashiyar Ƙaƙwalwar Ƙaƙwalwar Maraƙi?

Ee, mafari tabbas za su iya yin motsa jiki na Crouching Heel Back Calf Stretch. Wannan motsa jiki ya dace da duk matakan dacewa kamar yadda yake da ƙananan tasiri kuma yana kaiwa ga tsokoki na maraƙi, yana taimakawa wajen inganta sassauci da rage ƙwayar tsoka. Kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali, kula da tsari mai kyau, kuma su guji matsawa da ƙarfi don hana rauni. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan.

Me ya sa ya wuce ga Maƙarƙashiyar Ƙaƙwalwar Ƙaƙwalwar Maraƙi?

• Tsayewar Maraƙin Maraƙi: Ana yin hakan ne ta hanyar tsayawa kusa da bango da ƙafa ɗaya a gaban ɗayan, sannan a jingina cikin bango yayin da ke riƙe ƙafar baya madaidaiciya da diddige a ƙasa.
• Downsar Downsar Dogara Mai Girma: A cikin wannan bambance-bambancen, ka fara cikin Dog Yoga wuri sannan kuma madadin lanƙwasa maraƙi na madaidaiciya.
• Mataki mara nauyi mai shimfiɗa: Wannan ya shafi tsayawa kan mataki tare da diddige ya rataye gefen, sannan rage diddige ƙasarku ƙasa da ciyawar ku don shimfiɗa ciyawar ku.
• Kumfa Roller Calf Stretch: Don wannan bambancin, kuna sanya abin nadi a ƙarƙashin maraƙin ku kuma ku yi baya da baya, kuna amfani da matsa lamba don shimfiɗa tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Maƙarƙashiyar Ƙaƙwalwar Ƙaƙwalwar Maraƙi?

• A tsaye daga maraƙi ya haɓaka: wannan motsa jiki ya cika gwagwarmaya mai banbanci ta ƙarfafa tsokoki na maraƙi, wanda zai iya haɓakawa cikin rauni a lokacin motsa jiki.
• Yatsan Yatsan Zazzagewa: Wannan motsa jiki yana cika Ƙaƙwalwar Heel Back Calf Stretch ta hanyar shimfiɗa hamstrings da ƙananan baya, wanda zai iya inganta sassauƙa da daidaituwa gaba ɗaya, kuma yana taimakawa wajen kula da tsari mai kyau yayin shimfiɗar maraƙi.