Matsayi A tsaye

• Sakonnin ƙafa: n, u, l, l
• Kayan aiki: Araban jiki

Sakonni ga Matsayi A tsaye

Matsayin tsaye Tsaye shine motsa jiki wanda ke haɓaka daidaituwa, ƙarfin asali, da kwanciyar hankali gabaɗaya. Yana da kyakkyawan motsa jiki ga mutane na kowane matakan motsa jiki, gami da masu farawa da tsofaffi, saboda ba ya buƙatar kayan aiki kuma ana iya yin shi a ko'ina. Mutane na iya son yin wannan motsa jiki don inganta yanayin su, hana faɗuwa, da gina harsashi don ƙarin hadaddun motsa jiki.

Yanayinta: tsammanin nuni a nuni Matsayi A tsaye

• Shiga tsokoki na tsakiya ta hanyar ja maɓallin ciki zuwa kashin baya, tabbatar da cewa jikinka ya mike daga kai zuwa dugadugan ka.
• Rarraba nauyin ku a ko'ina a cikin ƙafafu biyu, sanya gwiwoyinku kadan sunkuyar don hana kulle su.
• Riƙe wannan matsayi don adadin lokacin da ake so, mai da hankali kan kiyaye matsayi mai kyau da numfashi mai zurfi.
• Yi maimaita motsa jiki sau da yawa kamar yadda ake so, yin hutu kamar yadda ake buƙata.

Lajin Don yi Matsayi A tsaye

• Shiga Mahimmancin ku: Wani kuskuren gama gari shine mantawa da shigar da ainihin ku. Ya kamata tsokoki na ciki su kasance masu tsauri kuma su shiga cikin motsa jiki don taimakawa wajen kiyaye daidaito da kwanciyar hankali. Wannan kuma zai taimaka wajen ƙarfafa ainihin tsokoki.
• Numfashi: Kada ka riƙe numfashinka. Wannan na iya haifar da tashin hankali a jikinka kuma ya rage ma'aunin ku. Ka tuna yin numfashi ta dabi'a da rhythmically a duk lokacin motsa jiki don taimakawa kula da hankali da shakatawa.
• Fara a hankali: Kada ku yi gaggawar shiga motsa jiki. Fara da riƙe matsayi na ɗan gajeren lokaci kuma a hankali ƙara yayin da ƙarfin ku da ma'auni suka inganta. Wannan zai taimaka wajen hana gajiyar tsoka da rauni. 5

Matsayi A tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Matsayi A tsaye?

Ee, tabbas masu farawa za su iya yin motsa jiki a tsaye. Wannan darasi ya ƙunshi tsayawa kawai, sau da yawa tare da kyakkyawan matsayi da jeri. Yana da babban motsa jiki ga masu farawa kamar yadda yake taimakawa wajen fahimtar daidaitawar jiki da matsayi, kuma yana iya taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali. Yana da kyau koyaushe a fara sannu a hankali kuma a hankali ƙara ƙarfi ko tsawon lokacin motsa jiki yayin da ƙarfinku da jimirinku suka inganta.

Me ya sa ya wuce ga Matsayi A tsaye?

• Lanƙwasawa Gaba wani bambanci ne inda kake tsaye tsaye, lanƙwasa a kugu, kuma ka ba da damar hannayenka su taɓa ƙasa, suna ba da shimfiɗa zuwa baya da ƙafafu yayin da kake riƙe tsaye a tsaye.
• Babban Knee Maris shine bambancin yanayin tsaye, inda kuke ɗaga gwiwoyinku ɗaya bayan ɗaya kamar kuna tafiya a kan tabo.
• Tsaye Quad Stretch ya ƙunshi tsaye tsaye, lanƙwasa gwiwa ɗaya, da riƙe ƙafar a bayanka, wanda ke shimfiɗa gaban cinyarka.
• Tsayen Maraƙi wuri ne a tsaye inda ka tsaya ka danna ƙafa ɗaya a bango ko wani abu, yana shimfiɗa tsokar maraƙi na ƙafar ƙafa.

Me suna da abin da ya sanya ɗaukehawa ga Matsayi A tsaye?

• Calf Raises wani motsa jiki ne da ke da alaƙa yayin da suke ƙarfafa maƙarƙashiya da idon sawu, suna ba da ingantaccen tallafi da daidaito yayin aiwatar da Matsayin tsaye.
• Ma'auni na Yoga kamar Tree Pose ko Jarumi III kuma na iya haɓaka Matsayin Matsayi ta hanyar haɓaka ma'aunin ku gabaɗaya, daidaitawa, da ƙarfin ainihin ku, waɗanda ke da mahimmanci don riƙe matsayi na tsaye.