Zazzagewar Maraƙi

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

Sakonni ga Zazzagewar Maraƙi

Mahimmanci mai ban tsoro yana da sauki tukuna da yawa da aka tsara don inganta sassauci da rage girman tsoka a cikin 'yan maruƙa. Yana da kyau ga 'yan wasa, mutanen da suke ciyar da sa'o'i masu tsawo a ƙafafunsu, ko duk wanda ke fuskantar rashin jin daɗi na maraƙi ko taurin kai. Haɗa wannan shimfiɗa a cikin aikin yau da kullun na iya taimakawa rigakafin rauni, haɓaka wasan motsa jiki, da haɓaka lafiyar ƙasa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zazzagewar Maraƙi

• Lanƙwasa gwiwa ɗaya kuma sanya ƙafar ƙafar da aka lanƙwasa a cikin cinyar ƙafar da aka shimfiɗa.
• Kai gaba da hannaye biyu kuma ka yi ƙoƙarin taɓa yatsan ƙafar da aka miƙe, ka riƙe bayanka madaidaiciya.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa a cikin ɗan maraƙi na ƙafar ƙafa.
• Saki shimfiɗar kuma maimaita tsari tare da ɗayan kafa.

Lajin Don yi Zazzagewar Maraƙi

• Amfani da Tawul ko Ƙungiya: Maɗaukaki tawul ko bandejin juriya kewaye da ƙwallon ƙafar ku. Ka guji riƙe yatsun hannunka kai tsaye saboda wannan na iya haifar da damuwa. Jawo tawul ko bandeji zuwa gare ku yayin da kuke daidaita gwiwa. Wannan ya kamata ya haifar da shimfiɗa mai laushi a cikin tsokoki na maraƙi.
• Motsi masu Sarrafa: Guji motsi ko motsi mai sauri wanda zai iya haifar da ciwon tsoka ko rauni. Maimakon haka, tabbatar da cewa kuna jan tawul ko bandeji a hankali a hankali.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 20-30, sannan a saki. Maimaita wannan sau da yawa. Kuskure na yau da kullun shine rashin riƙe tsayin tsayi sosai, ko riƙe shi na dogon lokaci. Dukansu biyu na iya haifar da ƙarancin tasiri mai ƙarfi ko yuwuwar rauni.

Zazzagewar Maraƙi Tambayoyin Masu Nuna

Shi beginners za su iya Zazzagewar Maraƙi?

Ee, mafari tabbas za su iya yin motsa jiki Seated Calf Stretch. Yana da motsa jiki mai sauƙi kuma mai tasiri don inganta sassauci da rage ƙwayar tsoka. Ga hanya mai sauƙi don yin shi: 1. Zauna a ƙasa tare da shimfiɗa ƙafafu a gabanka. 2. Miƙe gaba da hannaye biyu kuma kuyi ƙoƙarin taɓa yatsun ƙafarku. Idan ba za ku iya kaiwa yatsun hannunku ba, kada ku damu. Kawai isa gwargwadon yadda za ku iya yayin kiyaye kafafunku madaidaiciya. 3. Ya kamata ku ji mikewa a cikin tsokoki na maraƙi. Riƙe wannan matsayi na kimanin 20-30 seconds. 4. Maimaita wannan tsari sau 2-3. Ka tuna, yana da mahimmanci ka riƙe bayanka tsaye kuma kada ka matsawa kanka sosai. Manufar ita ce a ji shimfida mai laushi, ba zafi ba. Idan kuna da wasu yanayi na likita ko raunin da ya faru, yana da kyau koyaushe ku tuntuɓi ƙwararren kiwon lafiya kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Zazzagewar Maraƙi?

• Seated Calp ya shimfiɗa tare da jingin juriya: Wannan sigar tayi kama da tawul shimfiɗa, amma kuna amfani da ƙungiyar juriya a maimakon haka. Ƙungiyar juriya tana ba da ƙarin tashin hankali, yana ba da damar shimfiɗa mai zurfi.
• Zauren Ƙarƙashin Ƙarƙashin Ƙarƙashin Mataki: Wannan bambancin ya ƙunshi zama a gefen mataki tare da diddigen ku a rataye a gefen. Sai ku tura dugaduganku ƙasa don shimfiɗa maruƙanku.
• Seated Calp ya shimfiɗa tare da kumfa roller: Ga wannan bambancin, kuna zaune a ƙasa tare da kafafunku tare da sanya faifan kumatunku a ƙarƙashin 'yan marauka. Sai ki mirgine ƴan maruƙan ku akan abin nadi na kumfa don shimfiɗawa da tausa tsokoki.
• Zauren Maraƙin Maraƙi Tare da Ƙwaƙwalwar Ƙwallon ƙafa: Wannan bambancin ya haɗa da zama tare da shimfiɗa ƙafafunku da sassauƙa.

Me suna da abin da ya sanya ɗaukehawa ga Zazzagewar Maraƙi?

• Maraƙi Tsaye Yana Kiwo: Wannan motsa jiki yana ƙarfafa tsokoki na maraƙi. Ta hanyar musanya tsakanin motsa jiki da motsa jiki, za ku iya inganta sassauƙa da ƙarfin maruƙanku, wanda zai iya haɓaka fa'idodin Ƙwararren Maraƙi.
• Achilles Stretch: Wannan motsa jiki na musamman yana hari ne akan tendon Achilles, wanda ke da alaƙa da tsokar maraƙi. Ta hanyar kiyaye jijiyar Achilles ɗinku mai sassauƙa, zaku iya taimakawa hana raunin maraƙi da haɓaka tasirin Matsayin Maraƙin Zama.