Zaune yake

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

Sakonni ga Zaune yake

Zazzage Yatsan ƙafar Yatsan ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa, haɓaka haɓakawa da rage haɗarin raunin ƙafa. Yana da manufa ga 'yan wasa, musamman masu gudu, da kuma daidaikun mutane waɗanda suke ɗaukar dogon lokaci akan ƙafafunsu. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage ciwon ƙafa, haɓaka daidaituwa, da haɓaka lafiyar ƙafa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zaune yake

• Ɗaga ƙafar dama daga ƙasa kuma shimfiɗa ƙafarka a gabanka, ajiye diddige a ƙasa.
• A hankali ja yatsan ƙafar ƙafar ƙafar ka zuwa ga ƙwanƙwaranka ta amfani da hannunka har sai ka ji shimfiɗa a cikin baka na ƙafarka da bayan ɗan maraƙinka.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, sannan a hankali a saki.
• Maimaita wannan tsari tare da ƙafar hagu, kuma ci gaba da musanya tsakanin ƙafafu biyu na jimlar sau uku zuwa biyar kowanne.

Lajin Don yi Zaune yake

• Matsayin Ƙafar Da Ya dace: Sanya ƙafar ku a kan gwiwa ta gaba, ƙirƙirar siffa-hudu tare da ƙafafunku. Tabbatar cewa ƙafarku tana matsayi daidai; idon ya kamata ya dan wuce gwiwa, ba kai tsaye a samansa ba. Kuskuren gama gari shine kafa baya da nisa, wanda zai iya sanya damuwa mara amfani akan gwiwa.
• Miƙewa A hankali: Lokacin da kuka fara shimfiɗawa, yi amfani da hannun ku don ja da yatsun hannunku a hankali zuwa ga shinshinku. Kar a yi rawar jiki ko ja da ƙarfi, saboda hakan na iya haifar da rauni. Madadin haka, yi nufin a hankali, shimfiɗa a hankali. Idan kun ji zafi, kuna matsawa da yawa. Ya kamata a ji mikewa a cikin kasan naku

Zaune yake Tambayoyin Masu Nuna

Shi beginners za su iya Zaune yake?

Ee, tabbas masu farawa za su iya yin motsa jiki na Seated Toe Flexor Stretch. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke taimakawa wajen shimfiɗawa da ƙarfafa tsokoki a ƙafafu da yatsun kafa. Ga yadda za a yi: 1. Zauna akan kujera tare da shimfiɗa ƙafafu a ƙasa. 2. Mika kafa ɗaya a gabanka, ajiye ɗayan ƙafar a ƙasa. 3. Nuna yatsun hannunka gaba gwargwadon iyawa, sa'an nan kuma mayar da su zuwa ga ƙwanƙwaranka gwargwadon iyawa. 4. Maimaita wannan motsi sau 10, sannan canza zuwa ɗayan ƙafar. Ka tuna, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfin motsa jiki don guje wa rauni. Idan kun ji wani ciwo yayin motsa jiki, dakatar da gaggawa kuma ku tuntuɓi ƙwararren kiwon lafiya.

Me ya sa ya wuce ga Zaune yake?

• Wurin zama Band Yatsan ƙafa Flexor Stretch: Wannan bambancin ya ƙunshi ƙungiyar juriya. Yayin da kake zaune, maɗa bandeji a kusa da yatsun kafa kuma a hankali ja baya, yana ba da shimfiɗa mai zurfi zuwa sassauƙan ƙafar ƙafa.
• Juyawar Ƙafar Ƙafar Zama: Yayin da kake zaune, ƙara ƙafarka kuma juya ƙafarka a cikin motsi mai da'ira, jujjuyawa da shimfiɗa yatsun kafa yayin kowace juyawa don shimfiɗa ƙafar ƙafar ƙafa.
• Zauren Tawul ɗin Yatsan Yatsan Yatsan Yatsan Yatsa: Zaune tare da shimfiɗa ƙafafunku, sanya ƙaramin tawul akan yatsan ƙafa ɗaya. Ɗauki ƙarshen tawul ɗin kuma ja da baya a hankali don shimfiɗa ƙafar ƙafar ƙafa.
• Dutsen Heel-toe Mai Zaune: Yayin da kake zaune, miqa ƙafa ɗaya kuma danna diddige zuwa ƙasa yayin da kake jujjuyawar ka.

Me suna da abin da ya sanya ɗaukehawa ga Zaune yake?

• Ƙwallon ƙafar ƙafa: Wannan motsa jiki yana haɓaka motsin ƙafar ƙafar ƙafa da sassauci, wanda zai iya inganta tasiri na Seated Toe Flexor Stretch ta hanyar ba da izinin motsi mafi girma, sabili da haka, shimfidawa mai zurfi.
• Plantar mai juyawa tare da jingina band: wannan motsa jiki yana ƙarfafa masu sassaucin tsire, tsokoki waɗanda aka shimfiɗa a cikin wurin zama na ɗimbin fuska mai yatsa da ƙarfi.