Mikewa Yatsa

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Araban jiki

Sakonni ga Mikewa Yatsa

Aikin motsa jiki na Finger Stretch aiki ne mai sauƙi amma mai tasiri wanda aka tsara don haɓaka sassauƙa, ƙarfi, da ƙima a cikin yatsu, wanda zai iya zama da amfani musamman ga masu kida, 'yan wasa, ko mutane masu fama da ciwon huhu. Ya dace da mutane na kowane zamani da matakan motsa jiki, gami da waɗanda ke murmurewa daga raunin hannu ko yatsa. Mutane da yawa na iya son yin wannan motsa jiki don rage taurin kai, haɓaka ƙwarewar aikin su, ko azaman ma'aunin kariya daga raunin da ke da alaƙa.

Yanayinta: tsammanin nuni a nuni Mikewa Yatsa

• Sannan, sannu a hankali lanƙwasa ƙugu na farko da na biyu na yatsan hannunka da babban yatsan hannu, tare da ware yatsun hannunka.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin yatsun hannu da hannunka.
• Sannu a hankali miƙe yatsun ku zuwa wurin farawa.
• Maimaita wannan motsa jiki sau 10 ga kowane hannu.

Lajin Don yi Mikewa Yatsa

• Madaidaicin Matsayi: Fara da mika hannunka kai tsaye a gabanka, dabino yana fuskantar sama. Lanƙwasa yatsunsu a tsakiyar haɗin gwiwa don su nuna zuwa rufin. Yi amfani da ɗayan hannunka don tura yatsanka a hankali zuwa tafin hannunka. Tabbatar cewa shimfiɗa yana da dadi kuma baya haifar da wani ciwo.
• Miƙewa A hankali: Kada ka tilastawa yatsun hannunka zuwa mikewa. Ya kamata ya zama tsari a hankali. Idan kun ji wani ciwo, saki shimfiɗar dan kadan. Yawan wuce gona da iri na iya haifar da raunin da ya faru kamar sprains ko damuwa. Kurakurai gama gari don gujewa:
• Rushing the Stretch: Kuskure ɗaya na yau da kullun shine yin gaggawa ta wurin shimfiɗa ko rashin riƙe shi dadewa. Don kyakkyawan sakamako, riƙe kowane mikewa na tsawon daƙiƙa 20-30 kuma maimaita shi

Mikewa Yatsa Tambayoyin Masu Nuna

Shi beginners za su iya Mikewa Yatsa?

Ee, tabbas masu farawa za su iya yin motsa jiki Stretch. Wannan motsa jiki yana da kyau don inganta sassauci da ƙarfi a cikin yatsu da hannu. Ga hanya mai sauƙi don yin shi: 1. Fara da mika hannunka tare da yatsun hannunka tare. 2. A hankali yada yatsun hannunka gwargwadon iyawarka. 3. Riƙe wannan matsayi na ɗan daƙiƙa kaɗan. 4. Sannu a hankali dawo da yatsun ku tare. 5. Maimaita wannan darasi na ƴan lokuta. Ka tuna ka yi motsa jiki a hankali kuma kada ka tilasta wa yatsunsu da nisa don kauce wa rauni. Kamar kowane motsa jiki, yana da kyau a fara sannu a hankali kuma a hankali ƙara ƙarfin yayin da ƙarfin ku da sassaucin ku suka inganta.

Me ya sa ya wuce ga Mikewa Yatsa?

• Buɗe Fist: Fara da hannunka da hannu, sannan a hankali ƙara yatsu har sai hannunka ya buɗe. Maimaita wannan motsi sau da yawa don shimfiɗa yatsu.
• Tsawon Yatsa: A hankali ja kowane yatsa baya zuwa wuyan hannu ɗaya bayan ɗaya, riƙe kowane mikewa na ɗan daƙiƙa kaɗan, don taimakawa tsayin yatsan yatsa.
• Miƙewar gizo-gizo: Matsa hannuwanku wuri ɗaya a wurin addu'a, sa'an nan kuma ku shimfiɗa yatsunku kamar yadda zai yiwu yayin da kuke riƙe tafin hannunku wuri ɗaya.
• Yatsan Yatsan Yatsa: Miƙa hannunka a gabanka tare da dabino yana fuskantar ƙasa. Da dayan hannunka, a hankali ka ja babban yatsan hannunka zuwa wuyan hannu, ka shimfiɗa babban yatsan yatsa da gefen hannunka.

Me suna da abin da ya sanya ɗaukehawa ga Mikewa Yatsa?

• Motsa Jiki na Ƙarfafa Ƙarfafa Hannu yana cika Ƙarfafa Yatsa ta hanyar haɓaka ƙarfin hannun gabaɗaya, wanda zai iya inganta haɓakawa da kuma taimakawa hana gajiyar hannu da yatsa.
• Motsawar Extension na babban yatsan ya zama babban madaidaici ga Ƙarƙashin Yatsa yayin da yake kaiwa tsokoki na babban yatsan hannu, inganta ingantaccen aikin hannu da daidaito, da rage haɗarin raunin yatsa.