Soleus

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

Sakonni ga Soleus

Motsa jiki na Soleus da farko yana kai hari ga tsokar tafin hannu a cikin maraƙi, yana ƙarfafa ta da haɓaka kwanciyar hankali na ƙasa. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu gudu, ko duk wanda ke neman inganta ƙananan ƙarfin jikinsu da juriya. Ta hanyar yin wannan motsa jiki akai-akai, daidaikun mutane na iya haɓaka wasansu na motsa jiki, hana raunin ƙafar ƙafa, da haɓaka ƙa'idodin ƙafa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Soleus

• Yayin da kake ajiye ƙafar bayanka a ƙasa, lanƙwasa gwiwa ta gaba har sai ka ji shimfiɗa a cikin ƙananan ƙafar ka ta baya, wanda shine tsokar tafin kafa.
• Riƙe wannan shimfiɗar na kusan daƙiƙa 30, tabbatar da yin numfashi sosai kuma a ko'ina cikin ko'ina.
• A hankali komawa wurin farawa kuma canza ƙafafu don shimfiɗa tsokar tafin hannu a wancan gefe.
• Yi maimaita wannan motsa jiki sau 3 zuwa 5 akan kowace kafa don sakamako mafi kyau.

Lajin Don yi Soleus

• Madaidaicin Matsayin Jiki: Kuskure ɗaya na gama gari shine matsayin jiki mara daidai. Lokacin yin shimfiɗar tafin ƙafar ƙafa, tabbatar da baya ya miƙe, kuma ƙafafunku suna kwance a ƙasa. Ka guji jingina da nisa gaba ko baya, saboda hakan na iya dagula maka baya kuma ya canza mayar da hankali wajen mikewa.
• Ƙaruwa a hankali a Ƙarfi: Kada ku yi gaggawar aiwatarwa. A hankali ƙara ƙarfin motsa jiki akan lokaci. Ƙoƙarin yin da yawa da wuri zai iya haifar da ciwon tsoka ko rauni.
• Numfashi Daidaitawa: Wani kuskuren gama gari shine riƙe numfashi yayin motsa jiki. Ka tuna yin numfashi akai-akai a duk lokacin motsa jiki. Wannan zai taimaka wajen isar da iskar oxygen zuwa tsokoki kuma yana iya taimakawa wajen inganta ku

Soleus Tambayoyin Masu Nuna

Shi beginners za su iya Soleus?

Ee, masu farawa zasu iya yin motsa jiki na Soleus. Motsa jiki ne mai sauƙi wanda ke mai da hankali kan ƙarfafa tsokar tafin hannu a cikin ƙananan ƙafarku. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi ko juriya don guje wa rauni kuma a hankali ƙara haɓaka yayin da ƙarfin ku ya inganta. Kamar kowane sabon motsa jiki, yana da fa'ida a sami ingantaccen jagora ko kulawa don tabbatar da tsari da fasaha daidai.

Me ya sa ya wuce ga Soleus?

• Wani bambance-bambancen shine "ƙwanƙwasa mai ciki biyu," wanda a cikinsa ya rabu da tsoka zuwa sassa biyu.
• Har ila yau, akwai "high-attachment soleus," inda tsoka ke manne a kan fibula fiye da yadda aka saba.
• Bambancin "ɓangarorin tafin hannu" yana nufin tsokar da take kasancewa a gefe ɗaya kawai na jiki.
• "Rashin tafin tafin hannu" wani nau'i ne mai wuyar gaske inda tsoka ta ɓace gaba ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Soleus?

• Maƙiyi Mai Zama Yana ɗagawa: Matsayin da yake zaune a cikin wannan motsa jiki yana kaiwa ga tsokar Soleus musamman, yayin da ƙwanƙwasa ƙwanƙwasa yana ɗaukar tsokar Gastrocnemius mafi girma daga cikin ma'auni kuma yana bawa Soleus damar ɗaukar nauyin juriya.
• Kare na ƙasa: Wannan yoga yana shimfiɗa tsokar Soleus, yana inganta sassauci da haɓaka motsinsa, wanda ya dace da aikin ƙarfafawa da juriya da aka yi a cikin sauran motsa jiki.