Squatting Achilles Stretch

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

Sakonni ga Squatting Achilles Stretch

Squatting Achilles Stretch wani motsa jiki ne mai fa'ida wanda da farko ke kai hari ga jijiyar Achilles, yana haɓaka sassauci da ƙarfinsa. Yana da kyau ga 'yan wasa, masu gudu, ko mutanen da suka shiga cikin ayyuka masu tasiri waɗanda ke sanya damuwa a kan ƙananan ƙafar ƙafa. Yin wannan shimfidawa zai iya taimakawa wajen hana raunin da ya faru, inganta motsin ƙafafu gaba ɗaya, da inganta ingantaccen ma'auni, yana mai da shi ƙari mai mahimmanci ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Squatting Achilles Stretch

• Sannu a hankali rage jikin ku a cikin matsayi mai zurfi, ajiye diddige ku a ƙasa idan zai yiwu.
• Idan dugadugan ku sun tashi daga ƙasa, sanya abin birgima ko tawul a ƙarƙashinsu don tallafi.
• Riƙe ƙafafu ko ƙafafu kuma danna gwiwar gwiwar gwiwar gwiwoyin ciki, tura su waje don zurfafa shimfiɗa.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti ɗaya, mai da hankali kan shimfiɗa a cikin maruƙanku da tendon Achilles, sannan a hankali tashi sama zuwa tsaye.

Lajin Don yi Squatting Achilles Stretch

• Madaidaicin Matsayi: Tsaya tare da ƙafar ƙafafunku-nisan sa'an nan kuma sannu a hankali rage jikin ku zuwa wuri mai tsutsawa. Ya kamata dugaduganku su kasance a kwance a ƙasa, kuma gwiwoyinku su kasance daidai da yatsun kafa. Idan dugadugan ku sun tashi daga ƙasa, alama ce cewa tendons na Achilles da tsokoki na maraƙi sun matse.
• Riƙe Ƙaddamarwa: Da zarar kun kasance a cikin squatting matsayi, zauna a can na kimanin daƙiƙa 30 zuwa minti 1. Wannan zai taimaka wajen shimfiɗa tendon Achilles da tsokoki na maraƙi yadda ya kamata. Kurakurai gama gari don gujewa:
• Bouncing: Kuskuren gama gari da mutane ke yi yayin yin Squatting Achilles Stretch yana bouncing. Boncing na iya haifar da ƙananan hawaye a cikin tsoka, yana haifar da ciwo da rauni. Yana da

Squatting Achilles Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Squatting Achilles Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Squatting Achilles Stretch. Duk da haka, yana da mahimmanci a tuna cewa tsari da fasaha masu dacewa suna da mahimmanci don hana rauni. Idan kai mafari ne, ƙila za ka so farawa da sigar da aka gyara ko kuma samun mai koyarwa ya jagorance ka ta hanyar motsa jiki. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo.

Me ya sa ya wuce ga Squatting Achilles Stretch?

• The Wall Lean Achilles Stretch: Tsaya ƴan ƙafafu daga bango, shimfiɗa ƙafa ɗaya a bayanka, kiyaye dugadugan biyu a ƙasa, kuma karkata gaba zuwa bango don shimfiɗa jijiyar Achilles.
• Matakin Sauke Achilles Stretch: Tsaya kan mataki tare da ƙwallan ƙafafu, sauke diddigin ku ƙasa matakin matakin don shimfiɗa jijiyar Achilles.
• Tawul ɗin Zauren Achilles Stretch: Yayin da kuke zaune a ƙasa, madauki tawul a kusa da ƙwallon ƙafa kuma a hankali ja tawul ɗin zuwa gare ku, kiyaye ƙafar ku madaidaiciya don shimfiɗa tendon Achilles.
• Tsayen Maraƙi: Tsaya yana fuskantar bango da ƙafa ɗaya a gaban ɗayan, danna hannuwanku jikin bangon ku jingina gaba, kiyaye ƙafar ku ta baya madaidaiciya da diddige.

Me suna da abin da ya sanya ɗaukehawa ga Squatting Achilles Stretch?

• Lunges wani motsa jiki ne wanda zai iya haɓaka Squatting Achilles Stretch. Suna kai hari ga ƙungiyoyin tsoka iri ɗaya, gami da quadriceps, hamstrings, da glutes, amma har ma da maruƙa, haɓaka ƙarfin ƙananan jiki gaba ɗaya da sassauci.
• Karen yoga mai fuskantar ƙasa shima yana da fa'ida. Wannan matsayi yana shimfiɗa dukkan sassan tsokoki na baya, ciki har da tendon Achilles, wanda zai iya inganta tasiri na Squatting Achilles Stretch ta hanyar inganta ƙarin sassauci da ƙarfi.