Miqewa Yatsan Yatsu

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki

Sakonni ga Miqewa Yatsan Yatsu

Squatting Toe Stretch wani motsa jiki ne mai fa'ida da aka ƙera da farko don haɓaka sassauƙar ƙafa da ƙarfi, musamman maƙasudin ƙafafu da maharba. Yana da kyau ga 'yan wasa, masu gudu, masu rawa, ko duk wanda ke ciyar da lokaci mai yawa akan ƙafafu, saboda yana taimakawa wajen rage rashin jin daɗi na ƙafa da kuma hana rauni. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka daidaito da kwanciyar hankali, ba da gudummawa ga ingantaccen lafiyar ƙafa gaba ɗaya, da yuwuwar haɓaka aiki a cikin ayyukan da ke buƙatar ƙafafu masu ƙarfi da sassauƙa.

Yanayinta: tsammanin nuni a nuni Miqewa Yatsan Yatsu

• Lanƙwasa gwiwoyi a hankali kuma ku rage jikin ku zuwa wuri mara kyau, kiyaye bayanku madaidaiciya da diddige ku a ƙasa.
• Da zarar cinyoyin ku sun yi daidai da ƙasa, ku ɗaga dugadugan ku daga ƙasa kuma ku daidaita kan yatsun ku, ku ajiye jikin ku a cikin squat matsayi.
• Riƙe wannan matsayi na ƴan daƙiƙa guda don shimfiɗa yatsun kafa, maruƙa, da baka na ƙafafu.
• Sannu a hankali rage diddige ku zuwa ƙasa kuma ku tashi sama zuwa matsayi na tsaye. Maimaita wannan darasi na ƴan lokuta don samun sakamako mafi kyau.

Lajin Don yi Miqewa Yatsan Yatsu

• Dumi-ɗumi: Kafin yin wannan shimfiɗa, tabbatar da cewa jikinka, musamman ƙafafu da ƙafafu, sun yi dumi sosai. Wannan zai iya hana raunin da ya faru da kuma ƙara tasiri na shimfidawa. Gudun gudu mai sauri ko wasu jacks masu tsalle na iya taimakawa shirya jikin ku don wannan motsa jiki.
• Zurfafawa A hankali: Kada ka tilasta jikinka cikin zurfafa zurfafawa ko ja da yatsun kafa baya da nisa nan da nan. A hankali sannu a hankali cikin shimfidawa don guje wa takura tsokoki ko tendons. Yayin da kake jin dadi tare da motsa jiki, za ka iya zurfafa squat kuma ƙara shimfiɗa. 4

Miqewa Yatsan Yatsu Tambayoyin Masu Nuna

Shi beginners za su iya Miqewa Yatsan Yatsu?

Ee, masu farawa zasu iya yin motsa jiki na Squatting Toe Stretch. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Hakanan yana da taimako don samun tsari da dabara mai kyau don tabbatar da motsa jiki yana da tasiri. Idan an sami wani rashin jin daɗi ko ciwo, ana ba da shawarar a dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Miqewa Yatsan Yatsu?

• Tsaye Tsaye: Don wannan bambancin, tsaya a tsaye, sanya ƙafa ɗaya a gaban ɗayan, kuma lanƙwasa ƙafar gaba a yatsun ƙafa yayin da kake ajiye diddige a ƙasa don shimfiɗa baka na ƙafar.
• Ƙafafun bango: Wannan ya haɗa da tsayawa 'yan inci daga bango, shimfiɗa ƙafa ɗaya baya, da danna yatsun kafa a bango don ƙirƙirar shimfiɗa.
• Yatsan Yatsan Tawul: Wannan yana buƙatar tawul ko bandejin juriya. Yayin zaune, kunsa tawul ɗin a kusa da yatsun ƙafa ɗaya, ja shi zuwa jikin ku, ƙirƙirar shimfiɗa a cikin ƙafa da tsokoki na maraƙi.
• Yatsan Yatsan Yatsan Kare na Kasa: Wannan bambancin da aka yi wa yoga ya ƙunshi shiga cikin yanayin kare ƙasa, sannan lankwasa gwiwa ɗaya da danna ɗayan diddige a cikin ƙasa don shimfiɗawa.

Me suna da abin da ya sanya ɗaukehawa ga Miqewa Yatsan Yatsu?

• Glute Bridges: Glute Bridges suna da amfani yayin da suke kai hari ga glutes da hamstrings, tsokoki waɗanda kuma suke aiki a lokacin Squatting Toe Stretch, don haka inganta ƙarfin gaba ɗaya da sassauci na ƙananan jiki.
• Lunges na Gaba: Lunges na gaba suna aiki akan ƙungiyoyin tsoka iri ɗaya kamar Squatting Toe Stretch, gami da quadriceps, glutes, da hamstrings, haɓaka ƙarfin jiki da kwanciyar hankali wanda ke da mahimmanci don aiwatar da ƙafar ƙafar ƙafar ƙafa yadda ya kamata.