Mikewa bayan motsa jiki yana da mahimmanci don kiyaye sassauci mai kyau da rage haɗarin rauni.Har ila yau yana taimakawa wajen rage ciwon tsoka da inganta farfadowar tsoka gaba daya.Mai zuwa jagora ne kan yadda ake mikewa da kyau bayan motsa jiki.
Na farko, yana da mahimmanci don dumama kafin mikewa.Ana iya yin hakan ta hanyar motsa jiki mai haske kamar gudu ko keke.Wannan yana shirya tsokoki don mikewa ta hanyar ƙara yawan jini da zafin jiki.
Bayan haka, ana ba da shawarar riƙe kowane shimfiɗa na kusan daƙiƙa 30, amma kuna iya ɗaukar tsayi idan kuna so.Lokacin mikewa, tabbatar da numfasawa sosai kuma kuyi ƙoƙarin shakatawa cikin shimfiɗar.Yana da mahimmanci kada a billa ko tilasta shimfiɗa, saboda wannan zai iya haifar da rauni.
Hamstring mikewa
Wannan shimfidawa yana kaiwa tsokoki a baya na cinya.Fara da kwanciya a bayanka kuma madauki madauri ko tawul kewaye da tafin ƙafarka.Tsaya gwiwa a mike yayin da kake jan kafar a hankali zuwa kirjinka.Riƙe shimfiɗa na tsawon daƙiƙa 30 sannan ku canza zuwa ɗayan ƙafar.
Quad mikewa
Ƙarƙashin quad ɗin yana kai hari ga tsokoki a gaban cinya.Tsaya tare da faɗin ƙafafu daban kuma ka riƙe bango ko kujera don daidaito.Lanƙwasa gwiwa kuma kawo diddige zuwa ga glutes.Riƙe ƙafarku kuma ku haɗa gwiwoyinku tare.Riƙe shimfiɗa na tsawon daƙiƙa 30 sannan ku canza zuwa ɗayan ƙafar.
Miƙewa maraƙi
Sau da yawa ana watsi da tsokoki na maraƙi amma suna da mahimmanci don kyakkyawan matsayi da daidaituwa.Tsaya suna fuskantar bango kuma sanya hannuwanku kusa da shi don tallafi.Koma baya da ƙafa ɗaya, ajiye diddige a ƙasa kuma yatsun kafa suna nunawa gaba.Lanƙwasa gwiwa na gaba kuma ka riƙe shimfiɗar na tsawon daƙiƙa 30, sannan canza ƙafafu.
Mikewar kirji
Tsokin ƙirji na iya yin matsewa daga zama ko rungumar kwamfuta duk yini.Tsaya a bakin kofa kuma sanya hannayenka akan firam ɗin ƙofar a tsayin kafaɗa.Matsa gaba, riƙe hannunka madaidaiciya da ƙirji a buɗe.Riƙe shimfiɗa don 30 seconds.
Mikewa kafada
Kafadu na iya zama matsewa daga ɗaukar jakunkuna masu nauyi ko ɓalle a tebur.Tsaya tare da ƙafafunku nisan kafada kuma ku haɗa yatsunku a bayan bayanku.Miƙe hannunka kuma ɗaga ƙirjinka, riƙe shimfiɗar na tsawon daƙiƙa 30.
Hip flexor mikewa
Sau da yawa ƙwanƙwasa ƙwanƙwasa suna da ƙarfi daga zama na dogon lokaci.Fara a cikin huhu, da ƙafa ɗaya a gaba da ƙafa ɗaya baya.Kiyaye gwiwa ta gaba da gwiwa ta baya madaidaiciya.Matsa nauyinka gaba kuma ka riƙe shimfiɗa na tsawon daƙiƙa 30, sannan canza ƙafafu.
A ƙarshe, mikewa bayan motsa jiki wani muhimmin bangare ne na kowane tsarin motsa jiki.Ta hanyar mikewa akai-akai, za ku taimaka wajen kiyaye sassauci mai kyau da rage haɗarin rauni.Ka tuna don dumama kafin mikewa, riƙe kowane mikewa na tsawon daƙiƙa 30, da numfasawa sosai yayin da kake miƙewa.Haɗa mikewa cikin ayyukan yau da kullun na motsa jiki na iya taimakawa inganta lafiyar jiki da tunani gaba ɗaya.
Lokacin aikawa: Fabrairu-09-2023