Tsayayyen Yatsan Yatsan Yatsan Maƙiya

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

Sakonni ga Tsayayyen Yatsan Yatsan Yatsan Maƙiya

Tsaye Tsaye Up Calf Stretch shine motsa jiki mai sauƙi amma mai fa'ida wanda ke niyya ga tsokoki na maraƙi, inganta sassauci, da kuma taimakawa wajen rigakafin raunin ƙafafu. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke ciyar da lokaci mai yawa akan ƙafafunsu, saboda zai iya taimakawa wajen rage ƙwayar tsoka da gajiya. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka aikinku gaba ɗaya, rage haɗarin damuwa, da haɓaka mafi kyawun matsayi da daidaito.

Yanayinta: tsammanin nuni a nuni Tsayayyen Yatsan Yatsan Yatsan Maƙiya

• Tsaya kafa ɗaya a bayanka, ajiye ƙafafu biyu a ƙasa kuma tabbatar da ƙafar bayanka tana nuna gaba.
• A hankali ki jingina cikin bango har sai kun ji mikewa a cikin tsokar maraƙi na ƙafar ƙafarku, ku ajiye diddige ku a ƙasa.
• Riƙe wannan matsayi na tsawon daƙiƙa 20 zuwa 30, numfashi mai zurfi da riƙe madaidaiciyar matsayi.
• Canja ƙafafu kuma maimaita tsari don daidaitaccen shimfiɗa akan maruƙa biyu.

Lajin Don yi Tsayayyen Yatsan Yatsan Yatsan Maƙiya

• Daidaitaccen Wurin Ƙafar: Mika ƙafa ɗaya gaba, ajiye diddige a ƙasa da ɗaga yatsu zuwa rufi. Ya kamata ɗayan ƙafar ta kasance a kwance a ƙasa. Kuskure na gama gari a nan shi ne ɗaga diddigen ƙafar ƙafar ƙafa daga ƙasa, wanda zai iya raunana tsokar maraƙi.
• Miƙewa A hankali: Sannu a hankali jingina cikin shimfiɗar, matsawa hips ɗin gaba kadan a gaba yayin da kuke riƙe baya madaidaiciya. Ka guji kuskuren lanƙwasa a kugu ko zagaye bayanka, saboda wannan na iya rage tasirin shimfiɗa kuma yana iya haifar da rauni.
• Rike kuma Maimaita: Rike shimfiɗar na kusan daƙiƙa 20-30, sannan canza zuwa ɗayan ƙafar. Maimaita wannan sau 2-3 akan kowace ƙafa. Kar a yi gaggawar

Tsayayyen Yatsan Yatsan Yatsan Maƙiya Tambayoyin Masu Nuna

Shi beginners za su iya Tsayayyen Yatsan Yatsan Yatsan Maƙiya?

Ee, tabbas masu farawa za su iya yin motsa jiki na Tsaye Up Calf Stretch. Yana da sauƙi mai sauƙi kuma mai tasiri wanda ke kaiwa ga tsokoki na maraƙi. Ga yadda za a yi: 1. Tsaya suna fuskantar bango da hannayenku a matakin ido. 2. Sanya yatsun kafa ɗaya akan bango, ajiye diddige a ƙasa. 3. A hankali karkata gaba ba tare da sunkuyar da gwiwa ba har sai kun ji mikewa a cikin maraƙi. 4. Riƙe na kusan daƙiƙa 30, sannan canza zuwa ɗayan ƙafar. Ka tuna don kiyaye motsin ku a hankali da sarrafawa, kuma kada ku tura kanku zuwa wurin zafi. Yana da al'ada don jin shimfiɗa a hankali, amma bai kamata ya yi zafi ba. Idan kuna da wata damuwa ta lafiya ko yanayin likita, yana da kyau koyaushe ku duba tare da ƙwararrun kiwon lafiya kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Tsayayyen Yatsan Yatsan Yatsan Maƙiya?

• Tsawon Maraƙi: Wannan ya haɗa da tsayawa a kan mataki tare da diddigen ku suna rataye a gefen sa'an nan kuma ku runtse dugadugan ku don shimfiɗa maruƙanku.
• Katangar Maraƙi: A cikin wannan bambancin, kuna tsayawa kuna fuskantar bango tare da ƙafa ɗaya gaba ɗayan kuma ya miƙe baya, sannan ku jingina cikin bango don shimfiɗa ɗan maraƙin ƙafar baya.
• Downsar Downsar Dogara Mara Kara
• Tsawon Gudu: Ana yin wannan shimfiɗar ta hanyar taka ƙafa ɗaya gaba da lanƙwasa a gwiwa, yayin da ke riƙe dayan ƙafar a bayanka da kuma tura diddige cikin ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Tsayayyen Yatsan Yatsan Yatsan Maƙiya?

• Kare na ƙasa: Wannan yoga ba wai kawai yana shimfiɗa maruƙan kamar Tsayayyen Yatsu Up Calf Stretch ba, har ma yana haɗa wasu ƙungiyoyin tsoka kamar hamstrings, kafadu, da baya, yana haɓaka sassauci da daidaituwa gaba ɗaya.
• Igiya Tsalle: Wannan motsa jiki mai ƙarfi yana haɗa tsokoki na maraƙi ta hanya mai ƙarfi, ƙarfafa ƙarfi da juriya a cikin tsokoki iri ɗaya waɗanda aka miƙe da tsayi yayin Tsayayyen Yatsan Katin Maraƙi.