Resistance Band Tsaye Baya Achilles Stretch

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Bakin Korewa aiki aiki.
• Musulunci Masu gudummawa: Gastrocnemius, Soleus, Tibialis Anterior

Sakonni ga Resistance Band Tsaye Baya Achilles Stretch

Ƙungiyar Resistance Band Standing Back Achilles Stretch wani motsa jiki ne mai fa'ida wanda ke kaiwa jijiyar Achilles hari, yana haɓaka sassauci da ƙarfinsa, yayin da yake haɓaka daidaito da matsayi gaba ɗaya. Wannan motsa jiki yana da fa'ida musamman ga 'yan wasa, masu gudu, ko mutanen da ke murmurewa daga raunin ƙafafu na ƙasa waɗanda ke neman haɓaka ƙarancin jikinsu. Mutane za su so yin wannan motsa jiki don rage haɗarin raunin su, inganta wasan motsa jiki, da inganta lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Resistance Band Tsaye Baya Achilles Stretch

• A hankali ɗaga ƙafar damanku, riƙe ƙafar ku madaidaiciya kuma ku ja band ɗin zuwa sama da hannuwanku don haifar da tashin hankali.
• Tsaya baya madaidaiciya kuma ƙirjinka ya ɗaga yayin da kake riƙe wannan matsayi na kimanin daƙiƙa 15-30, jin shimfiɗa a cikin tendon Achilles da tsokar maraƙi.
• Sannu a hankali rage ƙafar ku zuwa ƙasa, sakin tashin hankali a cikin band.
• Maimaita wannan motsa jiki a kan ƙafar hagunku, tabbatar da kiyaye wannan matakin tashin hankali da shimfiɗa.

Lajin Don yi Resistance Band Tsaye Baya Achilles Stretch

• Sarrafa Juriya: Ja band ɗin sama zuwa jikinka, haifar da tashin hankali. Juriya ya kamata ya isa ya ji mikewa amma ba wai yana haifar da ciwo ba. Yin yawa zai iya haifar da ciwon tsoka ko rauni. Daidaita juriya ta canza rikon ku akan band ɗin.
• Ci gaba da Miƙewa: Tsaya diddige ku a ƙasa da ƙafarku a tsaye yayin da kuke jan bandeji a hankali zuwa gare ku, kuna jin shimfiɗa a cikin jijiyar Achilles da tsokar maraƙi. Ƙunƙara ko yin amfani da motsin motsi na iya haifar da rauni, don haka yana da mahimmanci a kula da jinkirin motsi mai sarrafawa.
• Lokacin Tsayinku: Riƙe kowane shimfiɗa na kusan daƙiƙa 20-30, sannan a saki a hankali

Resistance Band Tsaye Baya Achilles Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Resistance Band Tsaye Baya Achilles Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Resistance Band Standing Back Achilles Stretch. Motsa jiki mara ƙarfi ne wanda ya dace da duk matakan dacewa. Anan ga matakan yin shi: 1. Tsaye tsaye ka riƙe kan kujera ko bango don daidaitawa idan an buƙata. 2. Maɗa maɗaurin juriya kewaye da ƙwallon ƙafa ɗaya. 3. Tsayar da ƙafar ƙafar ku, a hankali ku jawo band ɗin juriya zuwa gare ku, shimfiɗa ƙafarku da maraƙi. 4. Riƙe shimfiɗa don 15-30 seconds. 5. Maimaita mikewa a daya kafar. Ka tuna don farawa tare da ƙungiyar juriya mai sauƙi kuma a hankali ƙara juriya yayin da ƙarfin ku da sassaucin ku suka inganta. Har ila yau, ko da yaushe kula da tsari mai kyau kuma kada ku shimfiɗa har zuwa zafi. Idan kun ji wani rashin jin daɗi, dakatar da motsa jiki nan da nan.

Me ya sa ya wuce ga Resistance Band Tsaye Baya Achilles Stretch?

• Resistance Band Ankle Flexion: Za ka iya zama a kan kujera, madauki band a kusa da kafarka, da kuma jujjuya idon kafa da baya da kuma gaba da juriya na band.
• Tsayayya da maraƙi ta shimfida: tsayawa tare da baya bango, ku kuma ja yatsunku zuwa gare ku don shimfiɗa ku a achilles da maraƙi.
• Resistance Band Ƙwallon ƙafar ƙafa: Maɗaɗa band ɗin a kusa da ƙafar ƙafar ku, kuma ku yi da'irar tare da idon ku don tsayayya, wannan yana taimakawa wajen shimfiɗawa da ƙarfafa Achilles.
• Kwance 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: Kwanta a kan baya, ɗaga ƙafa ɗaya a tsaye, maɗaɗa band ɗin kusa da ƙafar ka, kuma a hankali ja band zuwa gare ku don shimfiɗa Achilles.

Me suna da abin da ya sanya ɗaukehawa ga Resistance Band Tsaye Baya Achilles Stretch?

• Seated Band Hamstring Curl: Wannan motsa jiki yana ƙarfafa ƙwanƙwasa, waɗanda ke da alaƙa da tsokoki na maraƙi da tendon Achilles. Ƙarfafa waɗannan tsokoki na iya taimakawa wajen inganta sassauci da ƙarfin jijiyar Achilles, haɓaka fa'idodin Resistance Band Standing Back Achilles Stretch.
• Resistance Band Ankle Plantar Flexion: Wannan motsa jiki na musamman yana kai hari ga tsokoki a kusa da idon sawu da kuma ƙananan ɓangaren maraƙi, waɗanda ke da alaƙa kai tsaye zuwa tendon Achilles. Ta hanyar ƙarfafa waɗannan wurare, zaku iya inganta tasirin Resistance Band Standing Back Achilles Stretch da kuma taimakawa wajen hana yiwuwar raunin jijiya Achilles.