Zaune Madaidaicin Ƙafar Maraƙin Ƙafar

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings, Soleus

Sakonni ga Zaune Madaidaicin Ƙafar Maraƙin Ƙafar

Ƙafar Maraƙin Ƙafar Madaidaicin Ƙafar Madaidaicin Ƙaƙƙarfan Ƙaƙƙarfan Ƙaƙƙarfan motsa jiki wanda ke da alhakin tsokoki a cikin ƙananan ƙafafu, inganta sassauci da kuma rage haɗarin rauni. Ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da 'yan wasa, tsofaffi, da waɗanda ke murmurewa daga raunin ƙafa ko ƙafa. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, daidaikun mutane na iya haɓaka wasan motsa jiki, haɓaka daidaiton tsoka, da haɓaka motsin aikin yau da kullun, kamar tafiya ko hawa matakan hawa.

Yanayinta: tsammanin nuni a nuni Zaune Madaidaicin Ƙafar Maraƙin Ƙafar

• Miƙewa da hannuwanku kuma kuyi ƙoƙarin taɓa yatsun ƙafarku, ku riƙe ƙafafunku madaidaiciya.
• Idan ba za ku iya isa yatsun hannunku ba, yi amfani da tawul ko bandeji ta juriya ta wurin sanya shi a kusa da ƙwallan ƙafar ku kuma riƙe kowane ƙarshen.
• Ja a hankali akan tawul ko bandeji, zana yatsun kafa zuwa jikinka, har sai kun ji mikewa a cikin marukanku.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, sannan a saki kuma a maimaita har zuwa zagaye da yawa.

Lajin Don yi Zaune Madaidaicin Ƙafar Maraƙin Ƙafar

• Juyawa Ƙafafunku: Nuna yatsun kafa zuwa jikin ku don ƙarfafa shimfiɗa. A nan ne mutane da yawa suke yin kuskure. Ko dai suna nuna yatsunsu ko kuma ba sa sa ƙafafuwa kwata-kwata. Juyawa ƙafafunku shine abin da ke shimfiɗa tsokoki na maraƙi.
• Yi amfani da Tawul ko Ƙungiyar Juriya: Idan ba za ku iya kaiwa yatsun hannunku ba, yi amfani da tawul ko bandejin juriya. Matsa shi kewaye da ƙwallon ƙafa kuma ja shi zuwa gare ku a hankali. Wannan zai taimaka wajen zurfafa shimfiɗa ba tare da ƙulla baya ko wuyan ku ba.
• Karka Bounce: Ka guji jarabar billa ko karkatar da ƙafarka zuwa gareka a ƙoƙarin zurfafa shimfiɗa. Wannan na iya haifar da ciwon tsoka ko rauni. Maimakon haka, kula da a

Zaune Madaidaicin Ƙafar Maraƙin Ƙafar Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Madaidaicin Ƙafar Maraƙin Ƙafar?

Ee, mafari tabbas za su iya yin aikin Madaidaicin Ƙafar Maraƙin Ƙarƙashin Ƙarƙashin Ƙafar. Abu ne mai sauƙi kuma mai tasiri motsa jiki don ƙara sassauci da rage haɗarin raunuka. Ga matakai: 1. Zauna a ƙasa tare da ƙafafu a tsaye a gabanka. 2. Tsayar da bayanka madaidaiciya kuma ka karkata gaba daga kwatangwalo. 3. Ka kai ga yatsun hannunka da hannaye biyu. Idan ba za ku iya isa yatsun hannunku ba, yi amfani da tawul ko bandejin juriya. 4. Ja a hankali akan yatsun kafa har sai kun ji mikewa a cikin marukanku. 5. Riƙe na 15-30 seconds kuma maimaita. Ka tuna, yana da mahimmanci a shimfiɗa ƙafafu biyu daidai kuma kada a billa ko amfani da motsi mai laushi. Koyaushe tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake motsa jiki.

Me ya sa ya wuce ga Zaune Madaidaicin Ƙafar Maraƙin Ƙafar?

• Downsar Downsar Dogara Mara Kara
• Tsawon Maraƙi: Wannan ya haɗa da tsayawa a kan mataki tare da diddigen ku a rataye a gefe, sannan ku runtse dugadugan ku don shimfiɗa maruƙanku.
• Seated Calp ya shimfiɗa tare da juriya band: a cikin wannan bambance-bambancen ku, kuna zaune tare da kafafunku a kusa da ƙafarku, kuma a hankali ja da rukunin zuwa ku shimfiɗa maraƙin ku.
• Kumfa Roller Calf Stretch: Wannan ya haɗa da zama a ƙasa tare da abin nadi a ƙarƙashin ƙafar ƙafar ku kuma a hankali yana jujjuya baya da gaba don shimfiɗa tsokoki na maraƙi.

Me suna da abin da ya sanya ɗaukehawa ga Zaune Madaidaicin Ƙafar Maraƙin Ƙafar?

• Yatsan Yatsan Zaune: Wannan motsa jiki kuma yana shimfiɗa hamstrings tare da maruƙa, wanda zai iya taimakawa wajen inganta sassauƙa na ƙananan jiki gaba ɗaya da haɓaka tasirin Madaidaicin Ƙafar Maraƙi.
• Kare mai fuskantar ƙasa: Wannan yoga ba kawai yana shimfiɗa ƴan maruƙa ba har ma yana haɗa hamstrings da ƙananan baya, yana haɓaka sassauƙan ƙananan jiki gaba ɗaya da ƙarfi wanda ya dace da madaidaiciyar maraƙi.