Roll Ball Peroneus

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Rollball.

Sakonni ga Roll Ball Peroneus

Motsa jiki na Roll Ball Peroneus wani motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa tsokoki na peroneus, waɗanda ke cikin ƙananan ƙafa kuma suna taka muhimmiyar rawa wajen kiyaye daidaito, kwanciyar hankali, da hana raunin idon sawu. Wannan motsa jiki yana da amfani musamman ga 'yan wasa, masu gudu, raye-raye, ko duk wanda ke yin ayyukan da ke damun ƙafafu da ƙananan ƙafafu. Mutane za su so yin wannan motsa jiki don inganta wasan motsa jiki, haɓaka motsi, da rage haɗarin raunin ƙafar ƙafa da damuwa.

Yanayinta: tsammanin nuni a nuni Roll Ball Peroneus

• Yi amfani da matsi a hankali kuma fara mirgina ƙwallon ko kumfa na baya da baya tare da gefen ƙafar ƙafar ka, daga ƙasan gwiwa zuwa sama da idon sawun.
• Tabbatar cewa an rufe dukkan tsawon tsokoki na peroneus, tsayawa a kowane wuri na tashin hankali ko rashin jin daɗi na ƴan daƙiƙa kaɗan kafin ci gaba.
• Yi maimaita wannan motsi na kimanin daƙiƙa 30 zuwa minti ɗaya, ko har sai kun ji tsokar ta saki kuma an saki tashin hankali.
• Canja zuwa ɗayan ƙafar kuma maimaita matakan guda ɗaya don tabbatar da cewa kafafu biyu sun sami magani iri ɗaya.

Lajin Don yi Roll Ball Peroneus

• Matsi a hankali: Kar a yi matsi mai yawa lokaci guda. Fara da matsi mai haske kuma a hankali ƙara shi yayin da tsokoki suka fara shakatawa kuma su saba da jin daɗi. Wannan zai iya taimakawa wajen hana ciwon tsoka ko rauni.
• Motsi Mai Sarrafa: Tabbatar cewa motsinku yana jinkiri da sarrafawa. Guguwa ta motsa jiki ko yin motsin motsa jiki na iya haifar da rauni kuma ba zai yi tasiri sosai wajen tausa tsokoki na peroneus ba.
• Numfashi Daidaitawa: Wani kuskuren gama gari shine riƙe numfashi yayin motsa jiki. Ka tuna da yin numfashi akai-akai da zurfi a cikin motsa jiki. Wannan yana taimakawa wajen shakatawa tsokoki kuma yana ƙara tasirin motsa jiki.
• Saurara

Roll Ball Peroneus Tambayoyin Masu Nuna

Shi beginners za su iya Roll Ball Peroneus?

Ee, masu farawa zasu iya yin motsa jiki na Roll Ball Peroneus. Wani motsa jiki ne mai sauƙi wanda ke taimakawa wajen ƙarfafa tsokoki na peroneus da ke gefen waje na ƙananan ƙafa. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Idan akwai wani ciwo ko rashin jin daɗi, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Roll Ball Peroneus?

• Aikin motsa jiki na Tsayayyen bango yana buƙatar ka tsaya ka danna tsokoki na peroneus a kan ƙwallon da aka sanya a bango, yana ba da tausa mai zurfi.
• Hanyar Kwance Side Roll ta ƙunshi kwanciya a gefenku tare da ƙwallon da aka sanya a ƙarƙashin tsokoki na peroneus, ta yin amfani da nauyin jikin ku don matsa lamba.
• Dabarar Roll-Leg Roll ta ƙunshi zama a ƙasa, sanya ƙwallon ƙafa a ƙarƙashin tsokoki na peroneus, da haye dayan ƙafa don ƙara matsa lamba.
• Massage na Foam Roller Peroneus ya ƙunshi yin amfani da abin nadi a maimakon ball, mirgina shi tare da gefen ƙafar ƙafar ka don kai hari ga tsokoki na peroneus.

Me suna da abin da ya sanya ɗaukehawa ga Roll Ball Peroneus?

• Ankle Eversion: Wannan motsa jiki kai tsaye yana kaiwa ga peroneus longus da brevis, tsokoki iri ɗaya sunyi aiki a cikin motsa jiki na Roll Ball Peroneus, haɓaka ƙarfi da sassauci na ƙananan ƙafar waje.
• Ma'aunin Ƙafa ɗaya: Wannan motsa jiki yana inganta daidaituwa da kwanciyar hankali gaba ɗaya, wanda ya dace da motsa jiki na Roll Ball Peroneus ta hanyar haɓaka aikin aiki na tsokoki na peroneus da kuma rage haɗarin ƙafar ƙafar ƙafa.