Miqewa Yatsa

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

Sakonni ga Miqewa Yatsa

Ƙarƙashin Yatsa Flexion shine motsa jiki mai sauƙi amma mai tasiri wanda ke inganta sassauci, ƙarfi, da lafiyar hannu da yatsu gaba ɗaya. Yana da kyau ga mutane waɗanda ke yin ayyukan da ke buƙatar ƙwarewa kamar mawaƙa, masu fasaha, ko waɗanda ke murmurewa daga raunin hannu. Ta hanyar yin wannan shimfiɗa a kai a kai, mutum na iya haɓaka motsin yatsansu, rage taurin kai, da yuwuwar haɓaka aikinsu a cikin ayyukan da ke buƙatar ƙwarewar mota.

Yanayinta: tsammanin nuni a nuni Miqewa Yatsa

• Ɗauki ɗaya daga cikin yatsun hannunka a hankali, sannan a hankali ja shi zuwa jikinka don mikewa.
• Tabbatar kiyaye sauran hannunka a annashuwa kuma tabbatar da cewa ba za ka ja da karfi ba, motsi bai kamata ya haifar da ciwo ba.
• Riƙe wannan matsayi na tsawon daƙiƙa 15 zuwa 30 kafin sakin yatsa.
• Maimaita wannan tsari da kowane yatsa, gami da babban yatsan hannu, a hannaye biyu.

Lajin Don yi Miqewa Yatsa

• Madaidaicin Matsayi: Fara da mika hannunka a gabanka tare da dabino yana fuskantar sama. Lanƙwasa yatsunsu a tsakiyar haɗin gwiwa zuwa wuri mai kama da katsewa. Wannan shine madaidaicin matsayi na farawa, kuma yana da mahimmanci a kiyaye wannan a duk lokacin motsa jiki don tabbatar da tasiri.
• Miƙewa A hankali: Sannu a hankali kuma a hankali ja baya akan yatsan ku ta amfani da ɗayan hannun ku har sai kun ji laushi zuwa matsakaicin shimfiɗa a ƙarƙashin yatsunku. Ka guji ja da ƙarfi ko da sauri wanda zai iya haifar da rauni. Ya kamata shimfidawa ya zama mai dadi, ba mai zafi ba.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 20 zuwa 30, sannan a sake shi a hankali. Kada a bar shi cikin hanzari, saboda wannan na iya haifar da firgita da sauri

Miqewa Yatsa Tambayoyin Masu Nuna

Shi beginners za su iya Miqewa Yatsa?

Ee, tabbas masu farawa zasu iya yin motsa jiki na Flexion Finger Stretch. Abu ne mai sauƙi kuma mai tasiri don inganta sassauci da ƙarfin yatsun ku. Ga yadda za a yi: 1. Fara da mika hannunka a gabanka, dabino yana fuskantar sama. 2. A hankali lankwasa yatsun hannunka zuwa tafin hannunka har sai ka ji mikewa (amma ba da nisa ba har yana haifar da ciwo). 3. Riƙe wannan matsayi na 10-20 seconds. 4. Saki kuma maimaita da ɗayan hannun. Ana iya yin wannan motsa jiki sau da yawa a rana. Kamar koyaushe, idan kun ji wani ciwo ko rashin jin daɗi da ba a saba gani ba, dakatar da motsa jiki kuma ku tuntuɓi mai ba da lafiya.

Me ya sa ya wuce ga Miqewa Yatsa?

• Wani bambance-bambancen shine "Fist Flex Stretch," inda zaka yi hannu, ka riƙe na ɗan daƙiƙa kaɗan, sannan ka daidaita yatsunka gwargwadon ikonka, maimaita wannan motsi sau da yawa.
• “Palm Press Stretch” wani nau’i ne da ake danne dabino a gaban kirjin ka, sannan a hankali ka matsar da su kasa, ka hada tafin hannunka waje guda har sai ka ji mikewa a yatsu da wuyan hannu.
• "Tabletop Stretch" wani nau'i ne inda ka sanya hannunka a saman tebur, yatsunsu suna baje, kuma a hankali danna ƙasa har sai ka ji mikewa a cikin yatsunsu da tafin hannunka.
• A ƙarshe, "Wall Stretch" wani bambanci ne inda ka sanya hannunka lebur a jikin bango, yatsa yana nuna sama, kuma a hankali danna cikin bangon har sai kun gama.

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

• "Wrist Flexor Stretch" ya dace da Ƙarƙashin Yatsa na Flexion saboda yana shimfiɗa shimfiɗa zuwa wuyan hannu, wanda ke da alaƙa da yatsunsu, don haka yana inganta sassaucin hannu gaba ɗaya da rage haɗarin rauni a cikin tsokoki na hannu.
• "Thumb Flexor Stretch" yana cike da Ƙaƙwalwar Yatsa ta hanyar yin niyya ga babban yatsan yatsa da tsokoki masu sassauƙa, waɗanda galibi ana yin watsi da su a cikin atisayen hannu, ta haka ne ke tabbatar da tsarin sassauƙar hannu da yatsa na yau da kullun.