Zazzage Yatsan Yatsan Yatsan Yatsan hannu Da Ƙafafun Everter Stretch

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

Sakonni ga Zazzage Yatsan Yatsan Yatsan Yatsan hannu Da Ƙafafun Everter Stretch

Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) Ƙaddamarwa ne mai amfani da aka tsara don inganta sassauci da ƙarfi a cikin ƙafafu da ƙananan tsokoki na ƙafafu, wanda zai iya taimakawa wajen rage ciwon ƙafar ƙafa da kuma hana raunin da ya faru. Yana da kyau ga mutanen da ke kan ƙafafunsu na dogon lokaci, 'yan wasa, ko waɗanda ke murmurewa daga raunin ƙafa ko ƙananan ƙafa. Wannan motsa jiki babban zaɓi ne ga duk wanda ke neman haɓaka daidaiton su, motsi, da lafiyar ƙafar gabaɗaya, yayin da kuma yana iya taimakawa wajen haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Zazzage Yatsan Yatsan Yatsan Yatsan hannu Da Ƙafafun Everter Stretch

• Ɗaga ƙafar dama daga ƙasa kuma shimfiɗa shi a gabanka, kiyaye ƙafar ka tsaye.
• Matsar da yatsun ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar kafa, sannan ka nuna su daga gare ku, maimaita wannan motsi sau da yawa don shimfiɗa tsokoki.
• Bayan jujjuyawa da nuna yatsan ƙafa, juya ƙafar ƙafar ka zuwa agogon agogo don shimfiɗa ƙafar ƙafafu, sa'an nan kuma maimaita a cikin kishiyar agogo.
• Rage ƙafar dama na baya zuwa ƙasa kuma maimaita tsari tare da ƙafar hagu.

Lajin Don yi Zazzage Yatsan Yatsan Yatsan Yatsan hannu Da Ƙafafun Everter Stretch

• Motsi masu Sarrafa: Guji yin motsi mai sauri, mai ban tsoro. Maimakon haka, sannu a hankali kuma a hankali lanƙwasa yatsun kafa kuma juya ƙafar ka ciki da waje. Wannan motsin da aka sarrafa zai tabbatar da cewa kuna yin niyya ga tsokoki daidai kuma ba zai haifar da damuwa mara kyau ba.
• Miƙewa Daidaito: Kar a yi saurin miƙewa. Riƙe kowane matsayi na akalla 10-30 seconds. Wannan yana ba tsokoki lokaci don shakatawa da tsawo, wanda ke ƙara sassauci akan lokaci.
• Ƙarfin hankali: Kada ka tilasta ƙafar ƙafarka zuwa mikewa idan yana jin dadi ko zafi. Fara da ɗan shimfiɗa kuma a hankali ƙara ƙarfin yayin da sassaucin ku ya inganta. Yawan wuce gona da iri na iya haifar da rauni.
• Gwaji na yau da kullun: Don sakamako mafi kyau, yi wannan shimfiɗa akai-akai.

Zazzage Yatsan Yatsan Yatsan Yatsan hannu Da Ƙafafun Everter Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zazzage Yatsan Yatsan Yatsan Yatsan hannu Da Ƙafafun Everter Stretch?

Ee, masu farawa za su iya yin motsa jiki na Zauren Yatsan Yatsan Yatsan hannu da Ƙafafun Everter Stretch. Wannan darasi mai sauqi ne kuma baya buƙatar kowane kayan aiki na musamman. Ana iya yin shi a ko'ina, yana mai da shi kyakkyawan zabi ga masu farawa. Ga yadda za a yi: 1. Zauna akan kujera tare da shimfiɗa ƙafafu a ƙasa. 2. Dauke ƙafar dama daga ƙasa sannan ka shimfiɗa yatsu da ƙafarka zuwa sama gwargwadon ikonka, riƙe na ɗan daƙiƙa kaɗan. 3. Yanzu, gwada nuna yatsun kafa zuwa waje (daga ƙafar ɗaya), riƙe na ɗan daƙiƙa. 4. A ƙarshe, nuna yatsun hannunka zuwa ciki (zuwa ɗayan ƙafar), riƙe na ɗan daƙiƙa. 5. Maimaita waɗannan motsin da ƙafar hagu. 6. Yi wannan motsa jiki don maimaita 10-15 akan kowace ƙafa. Ka tuna, idan kun ji wani ciwo yayin motsa jiki, dakatar da nan da nan. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki lokacin fara sabon motsa jiki

Me ya sa ya wuce ga Zazzage Yatsan Yatsan Yatsan Yatsan hannu Da Ƙafafun Everter Stretch?

• Zazzage Tawul ɗin Zauren ana yin shi ta hanyar zama a ƙasa tare da shimfiɗa ƙafafu, sanya tawul a kusa da yatsan ƙafa, da jan tawul ɗin a hankali zuwa gare ku don shimfiɗa ƙafar ƙafar ƙafar ƙafar ƙafa.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙaura ne na Zama ya ƙunshi ya haɗa da zama a kan kujera da kuma mirgina ƙafar ƙafar ƙafar ƙafa da agogon agogo, wanda kuma ya yi niyya ga jujjuyawar ƙafar ƙafa da tsokoki na ƙafa.
• Shigowar Igiyar diddige wani bambanci ne inda kake tsaye yana fuskantar bango da ƙafa ɗaya gaba ɗayan kuma ya miƙe baya, sannan ka karkata gaba don shimfiɗa ƙafar ƙafar ƙafar ƙafar baya da jujjuyawar ƙafar ƙafar ƙafa.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙaura ) ya ƙunsa ya haɗa da zama a ƙasa tare da shimfiɗa kafafunku, nannade bandeji na juriya a kusa da yatsun ku, da kuma jawo band din zuwa gare ku don shimfiɗa ƙafarku.

Me suna da abin da ya sanya ɗaukehawa ga Zazzage Yatsan Yatsan Yatsan Yatsan hannu Da Ƙafafun Everter Stretch?

• Ƙwallon ƙafar ƙafa: Ƙwallon 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 kamar yadda suke inganta sassauci da kewayon motsi a cikin haɗin gwiwa, taimakawa wajen shirya tsokoki don shimfiɗawa da inganta aikin ƙafa gaba ɗaya.
• Zazzage Ƙafafun Ƙafa: Ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa tana haɓaka Ƙafar Yatsan Yatsa da Ƙafafun Everter Stretch ta hanyar ƙarfafa quadriceps da ƙwanƙwasa na hip, wanda zai iya taimakawa wajen kula da daidaitattun ƙafar ƙafa a lokacin shimfiɗa kuma inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya.