Zaune Yatsan Janye Achilles Stretch

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

Sakonni ga Zaune Yatsan Janye Achilles Stretch

Zamawar Yatsan Yatsan Yatsan Jiki Achilles Stretch wani motsa jiki ne mai fa'ida da aka tsara don haɓaka sassauci da ƙarfi a cikin jijiyar Achilles da tsokar maraƙi. Yana da kyakkyawar motsa jiki ga 'yan wasa, masu gudu, da kuma daidaikun mutane waɗanda ke yin ayyuka masu tasiri, amma kuma yana iya zama da amfani ga waɗanda ke zaune ko murmurewa daga raunin ƙafa ko ƙafa. Yin wannan shimfidawa zai iya taimakawa wajen inganta wasan motsa jiki, rage haɗarin raunin da ya faru, da kuma taimakawa a cikin tsarin farfadowa, yana mai da shi mahimmanci mai mahimmanci ga kowane shirin motsa jiki ko gyarawa.

Yanayinta: tsammanin nuni a nuni Zaune Yatsan Janye Achilles Stretch

• Lanƙwasa gwiwa ta dama kuma sanya tafin ƙafar dama a cikin cinyarka ta hagu.
• Miƙe hannu da hannaye biyu kuma kuyi ƙoƙarin kama ƙafar hagu, idan ba za ku iya isa ƙafarku ba, yi amfani da tawul ko bandeji da aka naɗe a ƙafar don taimakawa.
• A hankali ka ja ƙafar hagunka zuwa jikinka yayin da kake riƙe ƙafarka a tsaye, ya kamata ka ji shimfiɗa a cikin tendon Achilles da tsokar maraƙi.
• Riƙe wannan shimfiɗar na kusan daƙiƙa 30, sannan a saki kuma canza zuwa ɗayan ƙafar.

Lajin Don yi Zaune Yatsan Janye Achilles Stretch

• Sannu a hankali kuma a hankali: Ka kai yatsun hannunka sannu a hankali kuma a hankali ja su zuwa gare ka. Kar a yi gaggawa ko tilasta mikewa. Kuskure na yau da kullun shine jujjuyawa ko ja da ƙarfi, wanda zai iya dagula jijiyar Achilles. Madadin haka, yi nufin jan hankali, tsayayye wanda zai kara mikewa a hankali.
• Mayar da hankali kan Ji: Ya kamata ku ji mikewa a cikin maraƙinku da bayan idon idon ku, ba zafi ba. Idan kun ji zafi, dakatar da shimfiɗa nan da nan. Kuskure na kowa shine ci gaba da mikewa duk da jin zafi, wanda zai iya haifar da rauni.
• Rike Miƙewa: Riƙe shimfiɗar aƙalla daƙiƙa 15 zuwa 30, sannan ku huta don irin wannan lokacin. Maimaita wannan sau 2 zuwa 4. Ka guji rike numfashi

Zaune Yatsan Janye Achilles Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Yatsan Janye Achilles Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Sitting Toe Pull Achilles Stretch. Yana da ɗan sauƙi mai sauƙi wanda da farko ke kai hari ga tendon Achilles da tsokoki a cikin ƙananan ƙafa. Ga yadda za a yi: 1. Zauna akan tabarma ko kafet bene tare da mika kafafun ka a gabanka. 2. Lanƙwasa gwiwa ɗaya kuma sanya ƙafar ƙafar da aka lanƙwasa a ƙasa, don an nuna gwiwa zuwa sama. 3. Miƙewa ka ƙwace yatsan ƙafar da aka shimfiɗa kuma ka ja su zuwa gare ka a hankali. Idan ba za ku iya isa yatsun hannunku ba, zaku iya amfani da tawul ko bandejin juriya da aka madauki kewaye da ƙafar don taimakawa. 4. Ya kamata ku ji mikewa a cikin maraƙinku da bayan ƙafar ƙasa. 5. Riƙe shimfiɗa na kusan daƙiƙa 20-30, sannan canza ƙafafu. Ka tuna, yana da mahimmanci a kiyaye shimfiɗa a hankali kuma kada a tilasta shi, don kauce wa rauni. Koyaushe tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin aikin motsa jiki

Me ya sa ya wuce ga Zaune Yatsan Janye Achilles Stretch?

• Tsakanin Matakan Matakai: Don wannan bambancin, tsaya a kan mataki tare da diddigen ku suna rataye a gefe kuma a hankali runtse dugadugan ku don shimfiɗa jijiyar Achilles da tsokoki na maraƙi.
• Bellople Struch: Yayin da yake zaune a ƙasa, kunsa bel ko tawul kusa da ƙafafunku, riƙe duka ya ƙare kuma a hankali ja zuwa gare ku, kiyaye ƙafarku kai tsaye.
• Kogin kare ya shimfiɗa: wannan shine samar da yoga inda ka fara a kan hannuwanku da gwiwoyin ka sannan ka ɗaga madaidaicin kwatankwarka, ka nemi diddige ka a cikin ƙasa.
• Tsawon Mai Gudu: A cikin wannan bambancin, zaku fara a cikin yanayin huhu tare da ƙafa ɗaya gaba da ƙafa ɗaya baya, sannan ku miƙe ƙafar baya don shimfiɗawa.

Me suna da abin da ya sanya ɗaukehawa ga Zaune Yatsan Janye Achilles Stretch?

• Kare na ƙasa: Wannan hoton yoga yana shimfiɗa duk gefen baya na jikin ku, gami da jijiyar Achilles ɗin ku, yana haɓaka Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) na Ƙarƙashin Ƙarƙashin Ƙarfafawa.
• Seated Calf Stretch: Wannan darasi kuma yana hari ga tsokoki na maraƙi da tendon Achilles, kuma ta yin wannan motsa jiki tare da Sitting Toe Pull Achilles Stretch, zaku iya haɓaka sassauci da kewayon motsin waɗannan wuraren.