Ɗan Rago Mai Zaune Ya Tashi: Yadda Za a Yi Aiki da Kyau, Kuskuren da Ake Yi Sau da Sau, da Kuma Waɗanda Za a Yi Amfani da Su

Tashi a zaune yana kama da motsa jiki da za ku iya yin rabin yayin da kuke gungurawa ta wayarku wanda shine ainihin dalilin da yasa yawancin mutane suke yin shi ba daidai ba. Bambanci tsakanin saitin da ke gina 'yan maruƙa da saitin da ke cinye lokaci ya zo ne zuwa abubuwa uku: Matsayin matattarar, cikakken motsi, da kuma saurin. Ga yadda wannan ke aiki a aikace.

Me ya sa yake zaune maimakon tsaye?

Ƙashinku yana da manyan tsokoki biyu: da ciwon ciki, da bayyane biyu-kai daya, da kuma ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwararƙwarar ƙwarƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙ, wanda ke zaune a ƙarƙashinsa. Gastrocnemius ya ratsa gwiwa, don haka idan an lankwasa gwiwarka zuwa kusan digiri 90 ya gajarta kuma ba zai iya samar da karfi ba. Mai aikin ya ɗauki aikin.

Wannan yana nufin cewa sigar zaune ba "mafi sauki tsaye maraƙi tada" yana da wani daban-daban motsa jiki ga wani daban-daban tsoka. Ƙarfin jiki ne yake sa ka tsaya tsayin daka dukan yini kuma yana yin aiki mai yawa wajen tafiya da gudu. Yana da jinkirin jinkiri, don haka yana amsawa da kyau ga tsawon lokaci da kuma tsawon lokaci a ƙarƙashin damuwa.

Shirya kafin saitin farko

• Ƙungiyar yana zaune a kan ƙasan cinya, kimanin 23 cm sama da gwiwa ba a kan gwiwa kanta ba. Idan ya matsa kan haɗin, ka saukar da wurin zama ko ka motsa matashin gaba.
• Ƙafafun kafafu Yankin hip-fadi, yatsunsu suna nunawa gaba. Ka sa ƙafarka a kan dandamali don ƙafarka ta rataye gaba ɗaya.
• Ƙarƙashin gwiwa a kusa da digiri 90. Da yawa kaifi fiye da haka da kuma pad slips, don haka ka rasa matsa lamba.
• Hannun hannu Kawai ka huta a kan hannayenka don daidaituwa. Kada ka tura pad ɗin ƙasa da hannayenka.

Mai ba da labari, mataki-mataki

1. Ka saki matashin tsaro ka bar diddigin ka ya sauka a kasa da matakin dandamali har sai ka ji wani tsage a cikin idon.
2. Riƙe kasa matsayi ga 1 2 seconds, ba tare da tsalle ba.
3. Latsawa a kan yatsun kafa na tsawon 1 2 seconds, har zuwa har sai kafarka ta kusa tsaye.
4. Riƙe saman don 1 na biyu kuma ka matsa.
5. Ƙarƙashin karkashin iko a kan 23 seconds, koma cikin stretch.

Wani maimaitawa yana ɗaukar 57 seconds a wannan hanyar. Idan kun gama saitin 15 cikin dakika 20, ba kuna yin wannan aikin ba kuna yin wani abu.

Saitin, maimaitawa, da ci gaba

• Masu farawa: Sa'o'i uku na 121515 maimaitawa, 609090 seconds na hutawa.
• Mafi ci gaba: 4 sets uku na farko a 101212 maimaitawa tare da nauyin nauyi, na ƙarshe a 202525 maimaitawa tare da kusan 5060%60% na wannan nauyi.
• Yawanci: 233 sau a mako, don jimlar 61212 aiki sets mako-mako. Ƙwarƙwararku suna ɗaukar kaya a kowace rana kawai daga tafiya, don haka saiti ɗaya a mako ba ya canza kome.
• Yadda ake ci gaba: Da zarar ka kai saman iyakar maimaitawa a kowane saiti don zaman biyu a jere, ƙara 2.55 kg kuma ka koma kasan iyakar.
• Kudin lokaci: Dukkanin motsa jiki, ciki har da hutawa, yana ɗaukar minti 812.

Kuskuren da ya fi sa ka wahala

• Rabin kewayon motsi. Mafi yawan abin da ke faruwa, kuma yawanci matsalar nauyi. Idan diddigenka ya yi tafiya da santimita 2 maimakon santimita 688, tsoka tana aiki ne kawai a mafi gajeren matsayi mafi rauni.
• Yana tsalle daga ƙasa. Ƙarƙashin Achilles yana mayar da wannan makamashi kyauta kuma tsoka ta tsallake ɓangaren mafi wuya na sakewa. Dakatar da minti daya a kasa zai gyara shi.
• Kayan aiki a kan gwiwar gwiwa. Yana ciwo, yana iyakance nauyin da za ka iya amfani da shi, kuma ba shi da wani abu da zai yi da calves.
• Yana da nauyi sosai. Za ku gane shi: ka tura da hannunka, ka ɗaga cinyarka daga wurin zama, ko ka jingina gaba. Ka cire 1020 kg ka yi shi da tsabta.
• Yana gaggawa. Maimaitawa ashirin da biyar cikin dakika 30 yana da ban sha'awa kuma ba ya yin komai.
• Juya yatsun kafa a ciki ko waje "don buga wani shugaban". Ba za a iya sanin sakamakon ba, kuma yana sa gwiwa da idon ƙafa ba tare da dalili ba. Ka riƙe yatsun kafa daidai.

Wanda ya dace da shi

Wannan shi ne mai kyau motsa jiki ga duk wanda ke gudu ko wasa kwallon kafa, kwando, ko wasan tennis mai karfi soleus rage kaya a kan Achilles tendon da kowane mataki. Yana kuma taimaka wa mutanen da suke yin aiki na dogon lokaci, domin yana rage baƙin ciki da kuma ciwon ƙashi a ƙafafunsu.

Yana da amfani musamman idan tsaye calf ɗaga dame your ƙananan baya ko kafadu, saboda zaune version sa babu matsawa a kan kashin baya. Haka kuma idan kana dawowa daga rauni na Achilles lankwasa gwiwa yana rage karfin da jijiyar ke da shi, wanda shine dalilin da ya sa yawanci shine farkon bambancin maraƙin da aka sake gabatar dashi, tare da sa hannu na likitanka.

Babu na'urar? Zauna a kan benci, sanya ƙafafunka a kan allon ko farantin 51010 cm, kuma ka shimfiɗa ɗaya ko biyu na nauyi (102525 kg gaba ɗaya) a kan ƙananan cinya. Haka yake, kuma ya tsaya a lokaci ɗaya.

Lokacin da za ka je wurin likita

• Kaifi, ciwo mai zafi a cikin tendon na Achilles, ko jin daɗin fashewa yayin saiti dakatar da nan da nan.
• Ciwon jijiyoyi ko ƙugu yana ci gaba fiye da makonni 2 duk da rage nauyin.
• kumburi, ja, da zafi a cikin daya maraƙi, musamman bayan dogon zama ko tafiya wannan ba ciwon tsoka bane kuma yana buƙatar gaggawa.
• Ƙarƙashin ƙafar ƙafa, ko kuma rashin ƙarfi lokacin da kake tura yatsun ƙafafunka.
• Crunchwararrun ƙwanƙwasawa na dare waɗanda ba su inganta tare da isasshen ruwa da cin abinci na yau da kullun.

Gajerun bayanai

• Kulle gwiwa yana fitar da gastrocnemius daga wasa sigar zaune tana horar da soleus kuma baya maye gurbin tsaye yana tashi.
• Pad 23 cm sama da gwiwa, heels free, cikakken zangon a duka biyu ends.
• Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa 23 seconds saukar, 12 seconds dakatar a cikin stretch, 1 na biyu matsa a saman.
• 344 sets na 102020 reps, 23 sau a mako, ci gaba a 2.5 2.55 kg tsalle.
• Ruwa da zafi a cikin ɗaya maraƙi, ko ciwon jijiya bayan makonni 2 likita, ba dakin motsa jiki ba.