Tsayen diddige Baya Achilles Stretch

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

Sakonni ga Tsayen diddige Baya Achilles Stretch

Tsayewar Heel Back Achilles Stretch wani motsa jiki ne mai tasiri wanda ke kai hari ga jijiyar Achilles, yana taimakawa wajen inganta sassauci da rage haɗarin rauni. Yana da fa'ida musamman ga 'yan wasa, masu gudu, da waɗanda ke da salon rayuwa waɗanda suka dogara kacokan akan ƙarfin jikinsu. Mutane da yawa za su so yin wannan shimfiɗa don kula da lafiyar ƙafafu mai kyau, haɓaka wasan motsa jiki, da kuma hana yanayi kamar Achilles tendinitis.

Yanayinta: tsammanin nuni a nuni Tsayen diddige Baya Achilles Stretch

• Mika ƙafa ɗaya gaba, ajiye diddige a ƙasa da karkatar da gwiwa kadan, yayin da ɗayan ƙafar ta kasance a baya, daidaitawa da daidaitawa tare da jikin ku.
• Sanya hannunka akan bangon don ma'auni kuma karkata gaba zuwa bangon, kiyaye diddige baya da ƙarfi a ƙasa.
• Riƙe wannan matsayi na tsawon daƙiƙa 20 zuwa 30, jin shimfiɗa a cikin maraƙi da jigon Achilles na ƙafar baya.
• Canja ƙafafu kuma maimaita tsari don shimfiɗa ɗaya gefen.

Lajin Don yi Tsayen diddige Baya Achilles Stretch

• Miƙewa A hankali: Ki jingina cikin bango, lanƙwasa gwiwa na ƙafar gaba har sai kun ji shimfiɗa a ƙafar baya. Makullin anan shine tafiya a hankali kuma a hankali. A guji yin boushing ko turawa da ƙarfi, saboda hakan na iya haifar da rauni. Ya kamata shimfidawa ya zama mai dadi, ba mai zafi ba.
• Ci gaba da diddige a ƙasa: Tabbatar kiyaye diddige na baya a ƙasa a duk faɗin. Ɗaga diddige daga ƙasa zai iya rage tasiri na shimfidawa da kuma sanya nau'in da ba dole ba a kan jigon Achilles.
• Tsaya Madaidaicin Baya: Yana da mahimmanci don kiyaye bayanku madaidaiciya da naku

Tsayen diddige Baya Achilles Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Tsayen diddige Baya Achilles Stretch?

Ee, mafari na iya kwata-kwata yin motsa jiki na Tsaye Heel Back Achilles Stretch. Motsa jiki ne mai sauƙi kuma mai inganci don shimfiɗa jijiyar Achilles da tsokar maraƙi. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu da hankali don guje wa rauni. Idan sun ji wani ciwo a lokacin shimfiɗa, ya kamata su tsaya nan da nan kuma su tuntuɓi ƙwararren ƙwararrun motsa jiki ko likitan ilimin lissafi. Hakanan yana da mahimmanci don dumama kafin mikewa don ƙara sassauci da hana rauni.

Me ya sa ya wuce ga Tsayen diddige Baya Achilles Stretch?

• Wall Heel Back Achilles Stretch: A cikin wannan sigar, kuna tsaye kuna fuskantar bango da ƙafa ɗaya gaba ɗayan kuma ya miƙe baya, kuna tura diddige zuwa ƙasa don shimfiɗa Achilles.
• Mataki na Baya Achilles Stretch: Wannan ya haɗa da tsayawa tare da ƙwallon ƙafa a kan mataki kuma a hankali rage diddige ku har sai kun ji shimfiɗa a cikin Achilles.
• Tawul ɗin Tawul Baya Achilles Stretch: Yayin da kuke zaune, kunsa tawul a ƙafarku kuma a hankali ja tawul ɗin zuwa gare ku, shimfiɗa Achilles.
• Mikiya Hide Hel Achillar Account: Wannan bambance-bambancen ya ƙunshi tsaye a kan wata hannu mai ban sha'awa tare da diddige ya rataye a gefen, sai a jingina gaba don shimfiɗa achilles.

Me suna da abin da ya sanya ɗaukehawa ga Tsayen diddige Baya Achilles Stretch?

• Seated Calf Stretch: Wannan motsa jiki yana kai hari ga ƙungiyoyin tsoka iri ɗaya kamar Tsayayyen Heel Back Achilles Stretch amma daga kusurwa daban-daban, yana ba da madaidaiciyar shimfidawa ga tendon Achilles da tsokoki maraƙi, da haɓaka sassauci.
• Kare na ƙasa: Wannan yoga ba kawai yana shimfiɗa jijiyar Achilles ba har ma da dukkanin sassan tsokoki na baya, wanda zai iya inganta fa'idodin Tsayawar Heel Back Achilles Stretch ta hanyar haɓaka sassauƙa da daidaituwa gaba ɗaya.