Tsaye Tsaye Achilles Stretch

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

Sakonni ga Tsaye Tsaye Achilles Stretch

Tsayayyen Yatsan ƙafar ƙafar Achilles Stretch ne mai sauƙi amma mai tasiri da aka tsara don inganta sassauci da ƙarfi a cikin jijiyar Achilles da tsokar maraƙi. Yana da kyau ga 'yan wasa, musamman masu gudu da kuma wadanda ke da tasiri a wasanni masu tasiri, waɗanda ke buƙatar ƙananan ƙafafu masu ƙarfi da sassauƙa. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullun na iya taimakawa hana raunin da ya faru kamar tendonitis na Achilles, haɓaka wasan motsa jiki, da haɓaka motsi da daidaituwa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tsaye Tsaye Achilles Stretch

• Tsaya ƙafarka a tsaye kuma a hankali danna hips ɗinka gaba, tabbatar da cewa diddige ka ya kasance a ƙasa.
• Ya kamata ku ji mikewa a cikin maraƙinku da bayan ƙafar ƙafar ku, wanda shine tendon Achilles.
• Riƙe wannan matsayi na kimanin 20-30 seconds, jin shimfiɗa amma ba har zuwa zafi ba.
• Saki shimfiɗar kuma maimaita motsa jiki don ɗayan kafa.

Lajin Don yi Tsaye Tsaye Achilles Stretch

• Madaidaicin Matsayi: Tsaya a tsaye kuma sanya ƙwallon ƙafarku a kan wani wuri mai tasowa kamar mataki ko tsare. Tabbatar cewa diddige ku yana rataye a gefen. Wannan shine wurin farawa. Kuskure na gama gari don gujewa sun haɗa da jingina gaba da yawa ko rashin kiyaye ƙafar ku madaidaiciya. Jikin ku ya kasance a tsaye kuma ya kamata ƙafar ƙafarku ta zama madaidaiciya kamar yadda zai yiwu.
• Miƙewa A hankali: Sannu a hankali runtse diddige zuwa ƙasa har sai kun ji shimfiɗa a cikin ɗan maraƙin ku da jijiyar Achilles. Ka guji kuskuren tilasta diddige ka da sauri ko kuma da nisa. Wannan na iya haifar da damuwa ko rauni. Ya kamata shimfidawa ya kasance a hankali kuma a sarrafa shi.
• Rike kuma Maimaita: Rike shimfiɗar na tsawon daƙiƙa 15-30, sannan a hankali ɗaga diddigin ku baya zuwa wurin farawa.

Tsaye Tsaye Achilles Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Tsaye Achilles Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Tsaye Up Achilles Stretch. Hanya ce mai sauƙi kuma mai tasiri wacce ke kaiwa ajin Achilles da tsokoki maraƙi. Ga yadda: 1. Tsaya yana fuskantar bango kuma sanya hannuwanku akan bango a kusan matakin ido. 2. Sanya kafar da kake son mikewa kusan mataki daya bayan daya kafarka, ka ajiye diddiginka a kasa. 3. Lankwasa gwiwa ta gaba har sai kun ji mikewa a kafar baya. 4. Riƙe shimfiɗa na kusan daƙiƙa 15-30, sannan canza zuwa ɗayan ƙafar. 5. Maimaita wannan sau 2-3 ga kowace kafa. Ka tuna, yana da mahimmanci ka riƙe bayanka a miƙe ba don wuce gona da iri ba. Idan kun ji wani ciwo, dakatar da motsa jiki. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan ilimin motsa jiki idan ba ku da tabbacin yadda ake motsa jiki.

Me ya sa ya wuce ga Tsaye Tsaye Achilles Stretch?

• Wall Push-Up Achilles Stretch: A cikin wannan bambancin, kuna tsayawa tsayin hannu daga bango, sanya hannayenku akan bango a tsayin kafada, sannan ku dawo da ƙafa ɗaya, ku ajiye diddige ku a ƙasa don shimfiɗa Achilles.
• Staircase Achilles Stretch: Anan, kuna tsaye a kan mataki tare da diddigen ku suna rataye a gefen sa'an nan kuma ku runtse dugadugan ku ƙasa don shimfiɗa jijiyar Achilles.
• Tawul Achilles Stretch: Don wannan bambancin, za ku zauna tare da mika kafafunku, madauki tawul a kusa da ƙafarku, sa'an nan kuma ja tawul ɗin a hankali zuwa gare ku, yana ɗaga yatsun kafa.
• Lunge Achilles Stretch: Wannan ya haɗa da ɗaukar babban mataki gaba tare da ƙafa ɗaya da lanƙwasa gwiwa ta gaba yayin da yake riƙe ƙafar baya a tsaye da diddige ƙasa, wanda ke shimfiɗa ƙafar Achilles.

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

• Seated Calf Stretch: Wannan motsa jiki kuma yana hari ga tsokoki na maraƙi da kuma jijiyar Achilles, kama da Standing Toe Up Achilles Stretch, amma daga wurin zama, yana ba da kusurwa daban-daban na shimfidawa wanda zai iya inganta sassaucin gaba ɗaya.
• Kare na ƙasa: Wannan salon yoga yana shimfiɗa dukkan sarkar baya, gami da maruƙa da jijiyar Achilles, suna haɓaka Tsayayyen Yatsan ƙafar Achilles Stretch ta haɓaka sassauci da daidaituwa gaba ɗaya.