Miqewa Yatsa

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

Sakonni ga Miqewa Yatsa

Yatsa Extensor Stretch shine motsa jiki mai sauƙi amma mai tasiri wanda ke yin hari ga tsokoki a cikin yatsun hannu da hannayenku, inganta sassauci, ƙarfi, da rage haɗarin rauni. Wannan darasi yana da kyau ga mutanen da suke yawan amfani da hannayensu a cikin aikinsu ko abubuwan sha'awa, kamar mawaƙa, masu fasaha, da masu buga rubutu, ko waɗanda ke murmurewa daga raunin da suka shafi hannu. Ta hanyar haɗa Finger Extensor Stretch a cikin abubuwan yau da kullun, daidaikun mutane na iya haɓaka ƙwarewar hannunsu, hana yanayi kamar ciwon rami na carpal, da haɓaka lafiyar hannun gabaɗaya.

Yanayinta: tsammanin nuni a nuni Miqewa Yatsa

• Lankwasa wuyan hannu a hankali zuwa ƙasa don yatsunku suna nuni zuwa ƙasa.
• Yi amfani da ɗayan hannunka a hankali don ja da yatsun hannunka zuwa ga jikinka har sai ka ji mikewa a hannunka.
• Riƙe wannan matsayi na kimanin daƙiƙa 15 zuwa 30, tabbatar da cewa kuna jin shimfiɗa a hankali, ba zafi ba.
• Saki shimfiɗar sannan kuma maimaita motsa jiki na ɗayan hannun.

Lajin Don yi Miqewa Yatsa

• Madaidaicin Matsayi: Don yin Ƙarƙashin Ƙarƙashin Yatsa, shimfiɗa hannunka a gabanka, dabino yana fuskantar ƙasa. Da ɗayan hannun ku, lanƙwasa yatsu a hankali zuwa ƙasa. Tabbatar cewa ba ku wuce gona da iri ko tilasta yatsun ku zuwa wuri mara dadi ba.
• Miƙewa A hankali: Makullin wannan shimfiɗar shine ɗaukar shi a hankali ba gaggawa ba. A hankali ƙara shimfiɗa a kan lokaci yayin da sassaucin ku ya inganta. Guji kuskuren gama gari na ƙoƙarin tilastawa shimfiɗa mai zurfi da sauri, wanda zai haifar da rauni ko rauni.
• Riƙe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Rike na 15-30 seconds. Kar a yi billa ko yin motsi mai ban tsoro saboda wannan na iya haifar da hawayen tsoka.
• Al'ada ta Kullum:

Miqewa Yatsa Tambayoyin Masu Nuna

Shi beginners za su iya Miqewa Yatsa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Finger Extensor Stretch. Wani motsa jiki ne mai sauƙi wanda aka tsara don shimfiɗawa da ƙarfafa tsokoki na extensor, waɗanda ke cikin baya na gaba. Ga yadda za a yi: 1. Ka mika hannunka a gabanka da tafin hannunka yana fuskantar kasa. 2. Lankwasa wuyan hannu a hankali zuwa ƙasa. 3. Yi amfani da ɗayan hannunka don ja da yatsun hannunka a hankali zuwa jikinka har sai kun ji mikewa. 4. Riƙe wannan matsayi na kimanin daƙiƙa 30 kafin a sakewa. 5. Maimaita wannan tsari sau ƴan ga kowane hannu. Ka tuna kada ka taɓa turawa zuwa wurin zafi. Jan hankali ya isa. Idan kun ji wani ciwo, sauƙaƙa ɗan shimfiɗa. Kamar yadda yake tare da duk motsa jiki, yana da kyau a tuntuɓi ƙwararren kiwon lafiya ko mai horar da motsa jiki don tabbatar da cewa kuna yin su daidai da aminci.

Me ya sa ya wuce ga Miqewa Yatsa?

• Zaune Mai Yatsa Extensor Stretch: A cikin wannan sigar, kuna zaune cikin kwanciyar hankali akan kujera, mika hannunku gaba, lanƙwasa wuyan hannu ƙasa, sannan kuyi amfani da ɗayan hannun don shimfiɗa yatsunku a hankali zuwa gare ku.
• Fuskar Fuskar bangon bango: Wannan bambancin ya haɗa da tsayawa kusa da bango, sanya hannunka kusa da shi, da juya jikinka a hankali don shimfiɗa kayan aikin.
• Tsare Hannun Yatsan Tebura: Don wannan, sanya hannunka a saman tebur tare da tafin hannunka yana fuskantar ƙasa, a hankali danna ƙasa a kan yatsunsu har sai kun ji mikewa a hannun hannunku.
• Resistance Band Finger Extensor Stretch: Wannan ya haɗa da yin amfani da band ɗin juriya da aka nannade a kusa da yatsanka, sannan a hankali buɗewa da rufe hannunka don samar da shimfiɗa mai laushi zuwa tsokoki na extensor.

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

• Wrist Flexor Stretch: Wannan motsa jiki yana cike da Finger Extensor Stretch ta hanyar kuma mai da hankali kan tsokoki na gaba, inganta sassauci da ƙarfi a cikin wuyan hannu da hannu, wanda zai iya inganta aikin hannu gaba ɗaya kuma ya rage haɗarin raunin raunin da ya faru.
• Reverse Wrist Curls: Wannan motsa jiki yana cike da Finger Extensor Stretch yayin da yake ƙarfafa tsokoki a cikin goshin gaba, wanda zai iya inganta ƙarfi da kwanciyar hankali, da kuma taimakawa wajen hana yanayi kamar gwiwar hannu na wasan tennis wanda ke haifar da rashin daidaituwa tsakanin masu sassauƙa da masu haɓakawa.