Zazzagewar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa Da Ƙafar Inverter Stretch

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

Sakonni ga Zazzagewar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa Da Ƙafar Inverter Stretch

Ƙwararren Ƙwararren Ƙwararren Ƙafa da Ƙafar Inverter Stretch wani ƙananan tasiri ne wanda aka tsara don haɓaka sassauci, inganta daidaituwa, da ƙarfafa tsokoki a cikin ƙafafu da ƙananan ƙafafu. Yana da amfani musamman ga 'yan wasa, tsofaffi, ko duk wanda ke neman inganta aikin ƙafar ƙafa ko murmurewa daga raunin da ya shafi ƙafar ƙafa. Mutane na iya son yin wannan shimfiɗa don rage ciwon ƙafafu, haɓaka wasan motsa jiki, ko azaman rigakafin rigakafi ga raunin ƙafa da idon sawu.

Yanayinta: tsammanin nuni a nuni Zazzagewar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa Da Ƙafar Inverter Stretch

• Ɗaga ƙafar dama daga ƙasa kuma shimfiɗa ta a gabanka, kiyaye ƙafar ka tsaye.
• A hankali ja yatsan ƙafar ƙafar ƙafa zuwa ƙwanƙwasa ta amfani da hannayenku don shimfiɗa tsokoki a cikin ƙafa da ƙananan ƙafa.
• Sa'an nan kuma, juya ƙafar ku zuwa ciki ta yadda tafin ƙafarku yana fuskantar wata ƙafar ta gaba, yana shimfiɗa tsokoki a waje na idon sawu da ƙafarku.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, sannan saki kuma maimaita motsa jiki tare da ƙafar hagu.

Lajin Don yi Zazzagewar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa Da Ƙafar Inverter Stretch

• Miƙewa A hankali: Sannu a hankali ɗaga ƙafar dama daga ƙasa kuma juya ta ciki ta yadda babban yatsan ya zama yana nuni zuwa ɗayan ƙafar. Ya kamata mikewa ya kasance a hankali a hankali kuma a sarrafa shi, ba kwatsam ba ko kuma mai firgita. Kuskure na yau da kullun shine gaggawar motsi, wanda zai iya haifar da ciwon tsoka.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 20-30, sannan a hankali a saki kuma komawa wurin farawa. Wannan yana taimakawa wajen shimfiɗa ƙafar ƙafar ƙafar ƙafa da inverters yadda ya kamata. Ka guji yin bola ko tilasta kafa zuwa wuri mara dadi.
• Maimaita: Maimaita motsa jiki tare da ɗayan ƙafa. Yana da mahimmanci a shimfiɗa ɓangarorin biyu don kiyaye daidaito da daidaito a jikin ku.
• Ayyuka na yau da kullun: Don iyakar fa'idodi, yi

Zazzagewar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa Da Ƙafar Inverter Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Zazzagewar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa Da Ƙafar Inverter Stretch?

Ee, tabbas masu farawa zasu iya yin Seated Toe Extensor da Foot Inverter Stretch motsa jiki. Yana da sauƙi mai sauƙi da tasiri wanda zai iya taimakawa wajen inganta sassauci da ƙarfi a cikin ƙafafu da ƙananan ƙafafu. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan kun ji wani ciwo yayin yin motsa jiki, dakatar da nan da nan kuma ku tuntuɓi mai sana'a na kiwon lafiya. Ga hanya mai sauƙi don yin shi: 1. Zauna kan kujera tare da shimfiɗa ƙafafu a ƙasa. 2. Mika kafa daya a gabanka. 3. Matsa ƙafarka, nuna yatsun kafa zuwa sama. 4. Yanzu, gwada nuna yatsun hannunka zuwa ciki, zuwa ɗayan ƙafar. Ya kamata ku ji mikewa a cikin ɓangaren waje na ƙafarku da idon sawun ku. 5. Riƙe wannan matsayi na kimanin 20-30 seconds. 6. Maimaita tare da ɗayan ƙafar. Ka tuna, yana da kyau koyaushe a yi dumi kafin a mike kuma a huce daga baya.

Me ya sa ya wuce ga Zazzagewar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa Da Ƙafar Inverter Stretch?

• Tsawon Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa: An yi wannan sigar tana kwance a bayanku. Kuna iya amfani da bandeji na juriya ko tawul ɗin da aka nannade a ƙafar ku, kuna ja a hankali zuwa gare ku don shimfiɗa fiɗaɗɗen ƙafar ƙafarku da masu juyawa ƙafarku.
• Juyawar Ƙafar Zazzagewa Tare da Ƙwallon Juriya: Zauna tare da shimfiɗa ƙafafunku a gabanku, kunsa bandeji na juriya a gefen gefen ƙafarku, kuma a hankali ku ja band din zuwa jikin ku, juya ƙafarku.
• Zauren Yatsan Yatsan Yatsan Yatsa: Wannan yayi kama da shimfiɗar yatsan ƙafar ƙafa, amma maimakon tsawaita yatsan ƙafa, kuna jujjuya su. Yayin da kuke zaune, shimfiɗa ƙafafunku kuma ja yatsunku zuwa gare ku ta amfani da tawul ko bandejin juriya.
• Ƙarƙashin bango: Tsaya a hannu

Me suna da abin da ya sanya ɗaukehawa ga Zazzagewar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa Da Ƙafar Inverter Stretch?

• Ƙwallon ƙafar ƙafa: Ƙwallon ƙafar ƙafar ƙafa yana inganta kewayon motsi da sassaucin haɗin gwiwa. Wannan ya cika Ƙafar Yatsan Yatsan Wuta da Ƙafar Inverter Stretch ta hanyar inganta lafiyar ƙafa da idon ƙafa gaba ɗaya, wanda ke da mahimmanci ga daidaito da motsi.
• Plantar Flexor Stretch: Wannan shimfidawa yana kai hari ga tsokoki a kasan ƙafar ka da bayan ƙafar ka. Ta hanyar sassauta waɗannan tsokoki, yana cika Madaidaicin Yatsan Yatsan Yatsan ƙafa da Ƙafar Inverter Stretch ta hanyar tabbatar da cewa duk tsokar da ke cikin ƙafar ƙafa da ƙananan ƙafar ka suna daidai da sassauƙa, ta haka ne ke riƙe daidaitaccen tsarin tsoka.