Zazzagewar Yatsan Yatsan Yatsan Yatsa

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

Sakonni ga Zazzagewar Yatsan Yatsan Yatsan Yatsa

Ƙwallon ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa shine ingantaccen motsa jiki wanda ke amfana da mutane ta hanyar haɓaka sassauci da ƙarfin tsokoki na ƙafafu da ƙafafu. Yana da amfani musamman ga 'yan wasa, masu gudu, masu rawa, ko duk wanda ke ciyar da lokaci mai yawa akan ƙafafunsu, saboda zai iya taimakawa wajen hana raunin da ya shafi ƙafar ƙafa da inganta lafiyar ƙafar gaba ɗaya. Ta hanyar haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun, daidaikun mutane na iya haɓaka daidaito, ƙarfin hali, da aiki a cikin ayyukan jiki daban-daban.

Yanayinta: tsammanin nuni a nuni Zazzagewar Yatsan Yatsan Yatsan Yatsa

• Ka ɗaga ƙafa ɗaya daga ƙasa kuma ka shimfiɗa ƙafarka a gabanka.
• Tare da lanƙwasa ƙafar ka, a hankali ja yatsanka zuwa gare ka ta amfani da hannunka har sai ka ji mikewa tare da ƙasan ƙafar ka da cikin tsokar maraƙi.
• Riƙe shimfiɗar na tsawon daƙiƙa 20 zuwa 30, sannan a saki.
• Maimaita tsarin tare da ɗayan ƙafar, kuma nufin yin wannan motsa jiki sau uku zuwa biyar akan kowace ƙafar.

Lajin Don yi Zazzagewar Yatsan Yatsan Yatsan Yatsa

• Wurin Ƙafa: Miƙa ƙafa ɗaya a gabanka, ajiye ɗayan ƙafar a ƙasa don daidaitawa. Ka guji ɗaga ƙafar ƙasa ko lanƙwasa gwiwa, saboda hakan na iya haifar da rauni ko rauni.
• Tsawon Yatsan Yatsan ƙafa: A hankali a ja da yatsan ƙafar da aka shimfiɗa zuwa gare ka ta amfani da hannunka. Kada ka tilasta wa yatsun kafa baya da nisa saboda wannan na iya haifar da rashin jin daɗi ko rauni. Kuskure ne na yau da kullun don amfani da ƙarfi da yawa a ƙoƙarin ƙara shimfiɗa, amma yana da mahimmanci a tuna cewa makasudin shine a hankali, shimfiɗa a hankali, ba zafi ba.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 20-30, sannan a hankali a sake shi.

Zazzagewar Yatsan Yatsan Yatsan Yatsa Tambayoyin Masu Nuna

Shi beginners za su iya Zazzagewar Yatsan Yatsan Yatsan Yatsa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Seated Toe Extensor Stretch. Abu ne mai sauƙi kuma mai tasiri motsa jiki don shimfiɗa tsokoki a ƙafafu kuma ana iya yin duk inda za ku iya zama. Ga yadda za a yi: 1. Zauna a mike akan kujera sannan ka mika kafa daya a gabanka. 2. Juya ƙafarka, ja da yatsun hannunka zuwa jikinka. Ya kamata ku ji mikewa tare da kasan ƙafarku da cikin maraƙi. 3. Rike mikewa na tsawon dakika 30, sannan a saki. 4. Maimaita shimfiɗa tare da ɗayan ƙafar. Ka tuna, kamar kowane motsa jiki, yana da mahimmanci a yi shi daidai don guje wa rauni. Idan kun ji wani ciwo, dakatar da motsa jiki.

Me ya sa ya wuce ga Zazzagewar Yatsan Yatsan Yatsan Yatsa?

• Zauren Tawul ɗin Lantarki: A cikin wannan bambancin, kuna sanya tawul a ƙasa kuma ku yi amfani da yatsun kafa don goge shi zuwa gare ku, wanda ke shimfiɗa fiɗaɗɗen ƙafar ƙafa.
• Ƙafar Roller Stretch: Wannan bambancin ya ƙunshi zama da mirgina ƙafarku a kan abin nadi na ƙafa ko ƙwallon tausa, mai da hankali kan wurin da ke kusa da yatsan ƙafar ƙafa don shimfiɗa abubuwan haɓakawa.
• Dutsen Dutsin Dutsi Mai Zama: A cikin wannan bambancin, kuna zaune tare da ƙafafu a ƙasa kuma ku girgiza ƙafafunku baya da gaba daga diddige zuwa ƙafar ƙafa, kuna shimfiɗa fitattun ƙafafu.
• Zauren Ƙwallon ƙafar ƙafa: Wannan bambancin ya haɗa da zama da ɗaga ƙafa ɗaya daga ƙasa, sannan jujjuya ƙafar ƙafar ku cikin da'ira, wanda zai iya taimakawa wajen shimfiɗa fiɗaɗɗen ƙafar ƙafa.

Me suna da abin da ya sanya ɗaukehawa ga Zazzagewar Yatsan Yatsan Yatsan Yatsa?

• Elcles da'ira: da'ira Idon Clocles suna taimakawa haɓaka motsawar idon awo gaba ɗaya ta hanyar haɗin gwiwa da tsokoki da tsokoki suna kuma yanayin da yake da kyau.
• Plantar Flexor Stretch: Wannan motsa jiki yana shimfiɗa tsokoki a ƙarƙashin ƙafar ƙafa da baya na ƙafar ƙasa, wanda ya dace da Seated Toe Extensor Stretch ta hanyar tabbatar da daidaito a cikin ƙafa da ƙananan tsokoki.