Labarai

Bayan wasu motsa jiki, koyaushe muna jin cewa tsokoki na ƙafafu suna da ɗan tauri, musamman bayan gudu, wannan jin a bayyane yake.Idan ba a sauƙaƙa cikin lokaci ba, yana yiwuwa ya sa ƙafar ta yi kauri da girma, don haka ya kamata mu shimfiɗa taurin ƙafar cikin lokaci.Kun san abin da za ku yi da taurin ƙafa?Ta yaya kuke shimfiɗa tsokoki masu taurin kafa?

Yadda yakamata taurin kafa ya mike
Mikewa quadriceps
Tsaya tare da bayanka madaidaiciya, kafadu sun mika baya, ciki a ciki, ƙashin ƙugu a gaba.Tsaya tare da kafafunku tare, lanƙwasa gwiwa na dama baya kuma kawo diddigen ƙafar dama kusa da kwatangwalo.Ɗauki ƙafar ƙafar ƙafa ko ƙwallon ƙafar dama kuma canza nauyin ku zuwa ƙafar hagu (ta amfani da bango ko baya na kujera don daidaitawa).Sannu a hankali kawo ƙafar ku kusa da kashin wutsiya kuma ku guji yin kirfa a baya.Bayan riƙe da daƙiƙa 15 zuwa 20, komawa zuwa wurin farawa kuma maimaita shimfiɗa tare da ɗayan kafa.

Hamstring mikewa
Lanƙwasa ƙafar gwiwa, goyan bayan gwiwa a kan kushin, ɗayan ƙafar madaidaiciya, sarrafawa a gaban jiki.Riƙe shimfiɗar na tsawon daƙiƙa 20 zuwa 40, sannan maimaita tare da kishiyar kafa don saiti 3 na kowace ƙafa.

Mikewa biceps ɗin ku
Tare da ƙafafunku a kan babban tsayi, daidaita ƙafafunku kuma danna jikin ku zuwa gefe.Yi ƙoƙarin taɓa tukwici na ƙafafunku tare da yatsan hannuwanku kuma ku ji shimfiɗa a bayan cinyoyin ku.

Dalilin taurin kafa tsoka
A lokacin motsa jiki, tsokoki na ƙananan ƙafar ƙafa suna haɗuwa akai-akai, kuma tsokoki da kansu ma suna damun su zuwa wani wuri.Wannan yana haifar da samar da jini mafi girma don motsi na maraƙi, wanda ya karu ta hanyar dilation na ƙananan arteries a cikin tsoka.Ƙunƙarar ƙwayar tsoka bayan motsa jiki ba zai iya bace nan da nan ba, kuma tsoka zai fi kumbura.A daya bangaren kuma, idan tsokar ta motsa ta hanyar motsa jiki, tsokar da kanta za ta haifar da wasu gajiya, kuma fascia zai haifar da wani nau'i, wanda kuma zai kara kumburi.