Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Tsaunawa
• Musulunci Masu gudummawa: Gastrocnemius, Soleus

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara

Thealan maraƙi da igiya shine ingantaccen motsa jiki da gangan a inganta sassauci da ƙarfi a cikin tsokoki na maraƙi da kuma rage haɗarin raunin da ya faru. Wannan motsa jiki yana da fa'ida musamman ga 'yan wasa, masu gudu, ko daidaikun mutane waɗanda ke yin ayyuka masu tasiri, amma kuma ya dace da duk wanda ke neman haɓaka ƙarfin jiki ko rage rashin jin daɗi na ƙafa. Haɗa wannan shimfidawa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa tare da matsananciyar tsoka, haɓaka aikin ku a cikin ayyukan jiki daban-daban, da kuma taimakawa cikin rigakafin yanayi kamar fasciitis na shuke-shuke.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara

• Maɗa maɗaurin juriya ko igiya kewaye da ƙwallon ƙafa ɗaya, riƙe ƙarshen band ɗin ko igiya a kowane hannu.
• Sannu a hankali ja makaɗa ko igiya zuwa gare ku, riƙe ƙafarku a tsaye, har sai kun ji shimfiɗa a cikin tsokar maraƙi.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, yin numfashi sosai da tabbatar da cewa ba za ku ɗaga ƙafarku ko ƙafarku ba.
• Saki tashin hankali a hankali kuma maimaita motsa jiki tare da ɗayan ƙafa.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara

• **Motsin da aka Sarrafa**: Ja da igiyar zuwa gare ku don jin mikewa a cikin maraƙinku. Makullin shine a ja har sai kun ji mikewa, ba zuwa ga zafi ba. Kuskure ne na kowa a ja da ƙarfi, wanda zai iya haifar da rauni ko rauni. Ya kamata motsin su kasance a hankali kuma a sarrafa su, ba mai kauri ko sauri ba.
• ** Kiyaye Form Da Ya Kamata ***: Tsaya bayanka ya kwanta da kasa da mikakken kafarka yayin da kake mikewa. Ka guji ɗaga hips ɗinka daga ƙasa ko karkatar da gwiwa, saboda waɗannan kurakurai ne na yau da kullun waɗanda zasu iya rage tasirin motsa jiki kuma suna iya haifar da rauni.
• ** Rike da

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara?

Ee, masu farawa zasu iya yin Ƙwallon Maraƙi tare da motsa jiki na igiya. Duk da haka, ya kamata su fara da sassauƙa a hankali kuma a hankali suna ƙaruwa yayin da sassaucin su ya inganta. Yana da mahimmanci kada a tilasta shimfiɗa, da kuma kula da tsari mai kyau don guje wa rauni. Idan duk wani ciwo ko rashin jin daɗi ya samu, ya kamata su dakatar da motsa jiki nan da nan kuma su tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara?

• Seated Calp ya shimfiɗa tare da igiya: Ana yin wannan sigar ta hanyar zama a ƙasa tare da kafafunku a ƙafarku, da kuma jan igiya a ƙafafunku, da kuma jan jan igiya a rufe a cikin ɗan maraƙin ku.
• Laifi na maraƙi tare da igiya: A cikin wannan bambance-bambancen, ku yi kwanciya a bayanku, ɗaga ƙafa ɗaya a cikin iska, ku kunsa igiya ɗaya a cikin iska, ku kunshi ƙafarku ta ɗaya, ku kuma jawo igiya a ƙafafunku.
• Baƙaƙe maraƙi tare da igiya: Wannan ya ƙunshi tsayawa a saman ɓoye, yana madauki igiya a ƙafarku, ku kuma jawo muku don zurfafa shimfiɗa a cikin tsoka maraƙin.
• Bent Knee Calf Stretch Tare da Rope: Wannan bambancin ya haɗa da lanƙwasa gwiwa yayin zaune, nannade igiya a ƙafarku, da ja a hankali don jin shimfiɗa a wani ɓangaren tsokar maraƙin ku.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara?

• "Seated Towel Foot Stretch" wani motsa jiki ne wanda zai iya inganta amfanin maraƙin maraƙi tare da igiya, saboda yana shimfiɗa ba kawai tsokoki na maraƙi ba har ma da fascia na shuka, yana taimakawa wajen rage tashin hankali da inganta lafiyar ƙafar gaba ɗaya.
• "Downdard kare ne pose" daga yoga kuma iya hada mara nauyi da igiya saboda yana shimfiɗa dukkanin maraƙi, da hamstrings, ci gaba, inganta abubuwa gaba ɗaya da ma'auni.