CALF RAISE
Kiwan maraƙi ba motsa jiki bane inda zaku billa jikin ku akan yatsun ku, amma a maimakon haka motsa jiki ne inda kuke sarrafa sawun ku a tsaye har zuwa gaba.
Tsokokin maraƙi suna haifar da jujjuyawar ƙafar ƙafar ƙafa, wanda ke ɗaga diddige. Rike bango ko goyan baya a hankali, rarraba matsa lamba tsakanin tushen babban yatsan yatsan ƙafa da ɗan yatsan ƙafa, kuma kawai ɗagawa da runtse diddige ba tare da girgiza gwiwa ko ƙashin ƙugu ba.
- Tsokoki na farko
- Gastrocnemius / Soleus
- Tsokoki na ƙari
- Tsokar tsiro · Ƙunƙarar ƙarfafawar ƙafar ƙafa
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Juyawa shukar idon sawu
Shin zan iya kunna yatsun kafa na ciki ko waje?
Tsohuwar ita ce kiyaye ƙafafunku a layi ɗaya. Babban juyi na iya jefa idon ƙafafu da gwiwoyi daga daidaitawa, don haka tabbatar cewa kuna da isasshen kewayon da kaya a cikin tsaka tsaki da farko.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Daidaita ƙafafu da gangar jikin
Sanya ƙafafunku a layi ɗaya da nisa-kwatanci dabam kuma danna bango a hankali. Ajiye haƙarƙarinka da ƙashin ƙugu kuma gwiwoyi cikin kwanciyar hankali a miƙe amma ba a kulle su da yawa ba.
- 2
Tura zuwa maki biyu a gaban kafa
Sanya saiwar manyan yatsan ƙafafu da ƙananan yatsan ƙafa a ƙasa, fitar da numfashi kuma ɗaga dugadugan ku a tsaye. Kada ka ƙyale idon idonka su karkata waje ko ciki.
- 3
Kwangilar maruƙanku a saman
Tsaya na daƙiƙa 1 a tsayi inda nauyinka bai mai da hankali kan babban yatsan yatsan hannu ko ƙaramin yatsa ba. Kada ka karkatar da gangar jikinka gaba don samun tsayi.
- 4
A hankali rage diddige ku
Shaka da runtse dugadugan ku na daƙiƙa 2 zuwa 3. Maimakon ƙirƙirar kickback ta hanyar buga ƙasa, sake daidaita matsi na ƙafa kafin maimaitawar gaba.
FOOT PRESSURE
Matsi a ɓangarorin biyu na ƙafar ƙafar gaba yana jagorantar ƙafar a tsaye
Idan ka danna babban gefen yatsan yatsan kawai, idon sawun zai iya jujjuya ciki, kuma idan kawai ka danna gefen ɗan yatsan, idon sawun zai iya juyawa waje. Bar maki biyu a ƙasa a lokaci guda.
Yana da mafi kwanciyar hankali don ɗaga diddige yayin da yake shimfiɗa gaba ɗaya tafin ƙafa maimakon ɗaure yatsun kafa.
Muhimmin bayani: Cue don amfani nan da nan: "Latsa gindin babban yatsan ku da ɗan yatsan hannu tare."
FULL CONTROL
Babban Tasha da jinkirin saukowa sun fi tsayi
Gwiwoyi gwiwoyi ko girgiza jikin ku sama da ƙasa yana rage kewayon motsin idon sawu. Yi la'akari da nisan diddiginku a zahiri suna tafiya tare da ma'aunin nauyi.
Lokacin yin aiki akan matakala, rage diddigin ku kawai zuwa kewayon mara zafi kuma tabbatar da tallafi da iyawa marasa zamewa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Ankles sun rushe waje
- Abin da kake gani
- A saman, nauyin yana motsawa zuwa ƙaramin yatsa kuma diddige yana bazuwa.
- Dalili mai yiwuwa
- Matsi a gaban ƙafa yana mai da hankali a gefe ɗaya ko ya damu da tsayi.
- Yadda ake gyarawa
- Yi tafarki a tsaye gwargwadon yadda zai yiwu tare da gindin babban yatsan ku a ƙasa.
Yi amfani da koma baya tare da gwiwoyi da gangar jikin
- Abin da kake gani
- Tare da kowane maimaituwa, gwiwoyi sun lanƙwasa da daidaitawa kuma kai yana birgima sosai.
- Dalili mai yiwuwa
- Sauri ko kaya wanda ke da wahalar sarrafawa tare da maraƙi.
- Yadda ake gyarawa
- Gyara kusurwar gwiwa kuma maimaita a wani ɗan lokaci na 1 seconds don saman da 3 seconds don saukowa.
diddige da aka ɗauka daga ƙasa
- Abin da kake gani
- diddige ya bugi bene kuma yayi bounces dama baya cikin wakili na gaba.
- Dalili mai yiwuwa
- Rashin iya riƙe sashin eccentric ko asarar iko saboda gajiya.
- Yadda ake gyarawa
- Kafin kasa, rage gudu kuma a taƙaice dawo da jeri kafin fara maimaitawa na gaba.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙirar maraƙi mai ƙafa biyu
Sami ma'auni kuma koyi hanyar idon kafa.
Tempo Calf Raise
Ƙara tasha ta sama da ƙasan daƙiƙa 3.
Matakan Maraƙin Ƙarfafa
Ƙara ƙananan kewayon mara zafi daga amintaccen tallafi.
Ƙafar maraƙi ɗaya
Yi hagu da dama tare da kewayo iri ɗaya da adadin maimaitawa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Cikakkun tsayuwa na sama da jinkirin saukar nauyin jiki da farko, sannan ƙara dumbbells ko kayan injin lokacin da zaku iya aiwatar da su da dogaro ga 15 ko fiye da maimaitawa.
ƙidaya
10-20 sau
1 na biyu don saman, 2 ~ 3 seconds don faɗuwa
Saita
2-4 saiti
45-90 daƙiƙai sun dawo tsakanin saiti
Mitar
2-3 sau a mako
Tabbatar da idon sawu da farfadowar jijiya Achilles
- Idan duka ƙafar ƙafa da tasha sama suna kiyaye, ƙara yawan maimaitawa da farko.
- Idan kickback ko lankwasawa idon ya faru, rage tsayi da kaya.
- Dakatar da kai tsaye idan kun fuskanci zafi mai tsanani a cikin tendon Achilles ko tafin ku.
Tambayoyin da ake yawan yi
Wanne maraƙi ake amfani dashi lokacin da aka miƙe gwiwa?
A cikin nau'i na tsaye tare da gwiwoyi madaidaiciya, gastrocnemius yana shiga cikin mahimmanci, kuma a cikin wurin zama tare da gwiwoyi sun durƙusa, haɗin zumunta na ƙwayar tsoka yana ƙaruwa. Ana iya amfani da duka nau'i biyu tare.
Zan iya yin shi kowace rana?
Ayyukan haske yana yiwuwa, amma sararin samaniya daga horon juriya mai nauyi dangane da matsayin farfadowa. Idan ciwon maraƙi da taurin Achilles sun kasance, rage ƙara.
