Taba Yatsan Yatsan Gaba

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Kokarin., Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Taba Yatsan Yatsan Gaba

Taɓawar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa ce mai tasiri wacce ta fi kai hari ga hamstrings da ƙananan baya, haɓaka sassauci da haɓaka yanayin jiki gabaɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ba ya buƙatar kayan aiki kuma ana iya yin su a ko'ina. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don haɓaka motsin su, rage tashin hankali na tsoka, da kuma hana raunin da ke hade da tsokoki masu tsauri.

Yanayinta: tsammanin nuni a nuni Taba Yatsan Yatsan Gaba

• Lanƙwasa a hankali a kugu, riƙe ƙafafunku madaidaiciya amma ba a kulle ba, kuma ku shimfiɗa hannuwanku zuwa yatsun kafa.
• Yi ƙoƙarin taɓa yatsun ƙafar ƙafa da yatsun hannu, ko tafiya gwargwadon iyawa ba tare da damuwa ko haifar da rashin jin daɗi ba.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin hamstrings da ƙananan baya.
• A hankali tashi sama zuwa matsayinka na asali, kuma maimaita motsa jiki don adadin maimaitawar da kake so.

Lajin Don yi Taba Yatsan Yatsan Gaba

• Madaidaicin Matsayi: Kuskure ɗaya na gama gari shine zagaye baya yayin ƙoƙarin isa zuwa ƙafafu. Yana da mahimmanci ka kiyaye bayanka madaidaiciya kuma ka lanƙwasa daga kwatangwalo. Wannan ba wai kawai yana taimakawa wajen shimfiɗa hamstrings ɗinku yadda ya kamata ba amma kuma yana rage haɗarin rauni na baya.
• Karka tilastawa mikewa: Mummunan fahimta shine yakamata ka tura kanka don taba yatsun kafa koda kuwa yana jin dadi ko zafi. Wannan na iya haifar da ciwon tsoka. Madadin haka, yakamata ku shimfiɗa kawai zuwa wurin rashin jin daɗi kuma ku riƙe matsayi. Bayan lokaci, sassaucin ku zai inganta.
• Numfasawa: Yana da mahimmanci a yi numfashi yadda ya kamata yayin yin wannan motsa jiki. Yi numfashi yayin da kuke tsaye tsaye kuma ku fitar da numfashi kamar

Taba Yatsan Yatsan Gaba Tambayoyin Masu Nuna

Shi beginners za su iya Taba Yatsan Yatsan Gaba?

Ee, tabbas masu farawa za su iya yin motsa jiki na Taɓan Gaba. Koyaya, yana da mahimmanci a lura cewa sassauci ya bambanta daga mutum zuwa mutum. Wasu masu farawa ƙila ba za su iya taɓa yatsunsu ba da farko, kuma hakan ba shi da kyau. Manufar ita ce a shimfiɗa tsokoki a hankali a kan lokaci don ƙara sassauci. Yana da mahimmanci don kauce wa tilasta jiki zuwa wurare masu zafi, saboda wannan zai iya haifar da rauni. Anan ga hanyar abokantaka na farko don yin motsa jiki na Taɓawar Yatsan ƙafa: 1. Tsaya tsayi tare da faɗin ƙafafu a baya. 2. A hankali lanƙwasa gaba a kwatangwalo, kiyaye ƙafafu madaidaiciya. 3. Ka isa zuwa yatsun kafa ko kuma gwargwadon yadda za ka iya tafiya cikin kwanciyar hankali. Kuna iya isa ga shinshina ko gwiwoyinku kawai, kuma hakan yayi daidai. 4. Riƙe shimfiɗar na ɗan daƙiƙa, sannan a hankali tashi sama zuwa matsayi na tsaye. Ka tuna da yin numfashi kullum a duk lokacin motsa jiki kuma don dumi kafin mikewa don hana rauni.

Me ya sa ya wuce ga Taba Yatsan Yatsan Gaba?

• Taɓawar Yatsan Yatsan Tsaye tare da Knee wani nau'i ne inda kake tsaye tsaye, lanƙwasa gwiwa ɗaya, kuma ka kai ƙasa don taɓa yatsan ƙafar ka madaidaiciya.
• Hannun Hannun Yatsan Yatsan Yatsan Yatsa ya haɗa da tsayawa tare da faɗin ƙafafu daban-daban, lanƙwasa a kugu, da kuma kai wa yatsan ƙafar ƙafa don shimfiɗa hamstrings.
• Taɓawar Ƙafar Ƙafa guda ɗaya shine bambancin inda ka tsaya akan ƙafa ɗaya, ka shimfiɗa ɗayan a gabanka, kuma ka kai don taɓa yatsun ka.
• Yoga-Based Forward Bend Toe Touch, wanda kuma aka sani da Uttanasana, ya ƙunshi tsayawa tare da faɗin ƙafafu, karkata gaba a kwatangwalo, da kai ga yatsun kafa.

Me suna da abin da ya sanya ɗaukehawa ga Taba Yatsan Yatsan Gaba?

• Matsayin Yoga kamar Dog na ƙasa: Wannan matsayi na iya haɗawa da taɓa ƙafar ƙafa ta gaba ta hanyar haɓaka sassaucin jiki gabaɗaya, gami da hamstrings da ƙananan baya, waɗanda ke da mahimmanci don yin motsa jiki na taɓa ƙafa daidai da inganci.
• Ƙananan baya: Wadannan darussan suna da amfani saboda toe taba ba wai kawai suna buƙatar karfin motsa jiki ba, don haka ta hanyar yin waɗannan ragi, don haka ta hanyar rage yawan motsa jiki, don haka kuna iya inganta damar rage ciwon baya .