Tsare Hannun Hannun Gefe

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

Sakonni ga Tsare Hannun Hannun Gefe

Ƙunƙarar Ƙunƙarar Ƙunƙarar Ƙaƙwalwar Wuta wani motsa jiki mai fa'ida wanda aka ƙera don haɓaka sassaucin wuyan hannu da kuma rage rashin jin daɗi da ke da alaƙa da maimaita motsi ko damuwa. Wannan shimfiɗar ya dace ga mutanen da ke yawan amfani da hannayensu da wuyan hannu, kamar masu fasaha, mawaƙa, ko ma'aikatan ofis. Ta hanyar haɗa Side Wrist Pull Stretch a cikin aikin yau da kullun, waɗannan mutane na iya hana taurin kai, haɓaka kewayon motsinsu, da rage haɗarin raunin da ke da alaƙa da wuyan hannu.

Yanayinta: tsammanin nuni a nuni Tsare Hannun Hannun Gefe

• Ka mika hannunka na dama a gabanka, tare da dabino yana fuskantar kasa.
• Da hannun hagu, a hankali ka riƙe yatsu na hannun dama na hannun dama.
• Sannu a hankali ja yatsun hannun dama naka zuwa jikinka, yakamata ka ji mikewa tare da wuyan hannu na dama da gabanka.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, sannan canzawa kuma maimaita aikin da hannun hagu.

Lajin Don yi Tsare Hannun Hannun Gefe

• Sanya Hannun Da Ya dace: Yi amfani da ɗayan hannunka don jan yatsun hannun hannunka a hankali zuwa jikinka. Tabbatar cewa ba ku ja da ƙarfi kamar yadda zai iya haifar da sprains. Ja ya kamata ya zama mai hankali da sarrafawa, kawai ya isa ya ji mikewa tare da hannunka da wuyan hannu.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 20-30, sannan a saki. Maimaita wannan na ɗan lokaci. Ka tuna kada ka riƙe numfashi yayin da kake mikewa. Numfasawa kullum zai iya taimaka maka shakatawa tsokoki da samun mafi kyawun shimfiɗa.
• Kuskure na gama gari - Ƙarfafawa: Kuskure ɗaya na gama gari shine ƙoƙarin tilasta mikewa ta hanyar ja da ƙarfi. Wannan na iya haifar da rauni. Yana da

Tsare Hannun Hannun Gefe Tambayoyin Masu Nuna

Shi beginners za su iya Tsare Hannun Hannun Gefe?

Ee, tabbas masu farawa zasu iya yin motsa jiki na Side Wrist Pull Stretch. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke taimakawa wajen haɓaka sassauci da ƙarfi a cikin wuyan hannu, wanda zai iya zama da amfani ga ayyuka daban-daban kamar bugawa, kunna kayan kiɗa, ko wasanni. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin motsa jiki daidai.

Me ya sa ya wuce ga Tsare Hannun Hannun Gefe?

• Ƙunƙarar Hannun bango: A cikin wannan sigar, za ku danna tafin hannunku kusa da bango tare da yatsanku suna nuna ƙasa kuma a hankali ku jingina cikin bango don shimfiɗa wuyan hannu.
• Tsarin Hannun Tebura: Wannan ya haɗa da sanya hannuwanku akan tebur ko tebur tare da yatsun hannu suna nuni zuwa ga jikin ku kuma a hankali a hankali don shimfiɗa wuyan hannu.
• Reverse Wrist Stretch: Wannan yana kama da shimfiɗar wuyan hannu na gefe, amma kuna jan hannun ku zuwa ƙasa maimakon sama, yana shimfiɗa saman ɓangaren wuyan hannu.
• Matsayin Matsayin Addu'a: Wannan bambancin ya haɗa da haɗa hannuwanku wuri ɗaya a wurin addu'a da rungumar hannayen ku zuwa kugu, wanda ke shimfiɗa wuyan hannu biyu a lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Tsare Hannun Hannun Gefe?

• Reverse Wrist Curl: Wannan motsa jiki yana hari ga tsokoki masu extensor a baya na gaba na gaba, daidaita madaidaicin tsokar tsokar da aka samar da Side Wrist Pull Stretch, don haka yana tabbatar da daidaiton ci gaba da sassaucin wuyan hannu.
• Hankalin hannu da Bala'i: Wannan motsa jiki yana taimakawa ƙara yawan kewayon motsi da sassauci, wanda ya cika maƙarƙashiya daban-daban a cikin yankin da ke da wuyan hannu da aiki gaba ɗaya.