Ayyuka 2 Masu Sauƙi don Hana Ciwon Kafar (ko Mafi Girma)

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Lokacin da kuke shirin motsa jiki, wataƙila kuna tunani game da bugun duk manyan tsokar ku. Amma kuna iya yin watsi da ƙungiya mai mahimmanci: ƙananan tsokoki a ƙafarku waɗanda ke sarrafa yadda yake aiki. Kuma ko kuna tafiya, kuna gudu, ko iyo, kuna buƙatar waɗancan tsokoki su kasance masu ƙarfi don yin aiki yadda yakamata, in ji likitan likitan wasanni Jordan Metzl, MD, marubucin Dr. Jordan Metzl's Running Strong.

Raunan ƙafafu suna jin zafi, gajiya da rauni… yana sa ku dawo kan aikinku kafin sauran ku (huhu, ƙafafu, da sauransu) su ji a shirye su daina, in ji Metzl. Kuma idan kuna da ciwon ƙwanƙwasa, ƙuƙwalwar ƙwanƙwasa, ko fasciitis na shuke-shuke, ya kamata ku kasance da hankali sosai ga tootsies.

Idan wannan yayi kama da ku, wasu ƙarfafa ƙafa yana cikin tsari. Amma tunda ba za ku iya ɗaga madaidaicin barbells tare da yatsun kafa ba, Metzl yana ba da shawarar waɗannan motsi biyu ga marasa lafiya:

1. Cire takalman ku. Lokacin da kuke gida, ku zagaya babu takalmi gwargwadon iko. Sauti mai sauƙi, amma Metzl ya ce wannan zai taimaka haɓaka tsokar ku ba tare da wani ƙarin aiki ba.

2. Kunna marmara. Idan kun sami rauni a ƙafa, wannan yana taimakawa musamman don sake ƙarfafa ƙarfi. Auki jakar marmara ka zube a ƙasa. Bayan haka, ta amfani da yatsun yatsunku, ɗauke su ɗaya bayan ɗaya sannan ku jefa su cikin kwalba. Ci gaba har sai kun gaji, maimaita kowace rana, kuma a cikin makonni biyu za ku sami babban ƙarfin ƙarfi.

Dangane da sauran wasannin motsa jiki, Metzl ya ce babu buƙatar yin hutu yayin gina ƙarfin ƙafa, ban da guda ɗaya: Idan zafin ya canza yadda kuke gudu, ku rage kaɗan har sai kun sami madaidaicin tsari.

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