Tsarewar Tsirrai

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Tsarewar Tsirrai

Tsantsar Flexion Stretch shine motsa jiki mai fa'ida da aka tsara da farko don haɓaka sassauƙa da ƙarfin idon idon ku da tsokar maraƙi. Masu sauraron sa da aka yi niyya sun haɗa da 'yan wasa, masu gudu, da mutanen da ke murmurewa daga raunin ƙafa ko ƙafa. Mutane za su so yin wannan shimfiɗa don inganta aikin ƙafar su gaba ɗaya, ƙara yawan wasan motsa jiki, hana raunin da ya faru, da kuma taimakawa wajen farfadowa bayan rauni.

Yanayinta: tsammanin nuni a nuni Tsarewar Tsirrai

• A hankali ka lanƙwasa ƙafar ƙafa da yatsan ƙafarka, ja su sama zuwa jikinka don jin shimfiɗa a ɗan maraƙinka da kasan ƙafarka.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, tabbatar da cewa ba ku billa ko tilasta shimfiɗar ba.
• Sannu a hankali saki ƙafar ƙafa da yatsun kafa, mayar da su zuwa wurin farawa.
• Maimaita wannan darasi na jimlar sau 3 zuwa 5, tabbatar da yin haka a ɗayan ƙafar.

Lajin Don yi Tsarewar Tsirrai

• Madaidaicin Matsayi: Zauna tsaye a gefen kujera ko gado, tare da ƙafafu a ƙasa. Ƙara ƙafa ɗaya gaba, ajiye diddige a ƙasa da ɗaga gaban ƙafar sama kamar yadda zai yiwu. Ya kamata ku ji mikewa a cikin tsokar maraƙi da ƙasan ƙafarku. Ka guji kuskuren gama-gari na ɓata lokaci ko rashin kiyaye ƙafarka a tsaye, saboda wannan na iya rage tasirin shimfiɗa kuma yana iya haifar da rauni.
• Rike kuma Maimaita: Rike shimfiɗar na tsawon daƙiƙa 20 zuwa 30, sa'an nan kuma shaƙata kuma maimaita ɗayan ƙafar. Nufin yin wannan shimfiɗa sau uku zuwa biyar akan kowace ƙafa. Ka guji yin bouncing ko tilasta mikewa, saboda wannan zai iya haifar da shi

Tsarewar Tsirrai Tambayoyin Masu Nuna

Shi beginners za su iya Tsarewar Tsirrai?

Ee, tabbas masu farawa za su iya yin aikin motsa jiki na Plantar Flexion Stretch. Motsa jiki ne mai sauƙi wanda ke taimakawa mikewa da ƙarfafa tsokoki a ƙafafu da maruƙa. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi shi daidai don guje wa rauni. Masu farawa yakamata su fara sannu a hankali kuma su ƙara ƙarfin shimfiɗa a hankali. Idan akwai wani ciwo, ya kamata su tsaya su tuntubi ƙwararrun kiwon lafiya.

Me ya sa ya wuce ga Tsarewar Tsirrai?

• Ganyen Tsintsiyar Fuska: Tsaya yana fuskantar bango da ƙafa ɗaya gaba ɗayan kuma a bayansa, sa'an nan kuma jingina cikin bango yayin ajiye diddigin baya a ƙasa don shimfiɗa ɗan maraƙin ƙafar baya.
• Tawul Plantar Flexion Stretch: Yayin da yake zaune a ƙasa tare da mika ƙafafu, madauki tawul a kusa da ƙwallon ƙafa kuma a hankali cire tawul ɗin zuwa jiki don shimfiɗa tsokar maraƙi.
• Tsaya Tsaye Tsaye a kan mataki tare da ƙwallan ƙafa a gefen matakin kuma dugadugan suna rataye, sa'an nan kuma rage sheqa don shimfiɗa maruƙan.
• Markantar Wurin Bone Murnar Stillch: Sanya kafa a kan allon kulle ko weji, kiyaye diddige a ƙasa da

Me suna da abin da ya sanya ɗaukehawa ga Tsarewar Tsirrai?

• Jijin Achilles yana miƙewa akan jijiyar da ke haɗa tsokoki na maraƙi zuwa ƙashin diddige, yana haɓaka Tsarin Tsarin Tsire-tsire ta hanyar haɓaka sassauci da rage tashin hankali a cikin ƙananan ƙafa da ƙafa.
• Ƙunƙarar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa tana inganta kewayon motsi da sassauƙa a cikin haɗin gwiwa na ƙafar ƙafar ƙafa, yana haɓaka Ƙarfafawar Tsirrai ta hanyar ƙarfafa mafi kyawun motsi da rage haɗarin rauni a cikin ƙafa da idon kafa.