Yatsan Taɓa Zama

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques, Quadriceps, Tensor Fasciae Latae
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gluteus Maximus, Soleus

Sakonni ga Yatsan Taɓa Zama

The Toe Touch Sit motsa jiki ne mai cikakken jiki motsi wanda da farko hari hamstrings, glutes, da core, taimaka wajen inganta sassauci, daidaito, da kuma ƙarfi. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin Yatsan Taɓa Sit don haɓaka ƙananan ƙarfin jikinsu, ƙara sassauci, da haɓaka daidaitawar jikinsu gaba ɗaya da sarrafa su.

Yanayinta: tsammanin nuni a nuni Yatsan Taɓa Zama

• Sa'an nan kuma, lanƙwasa a kugu kuma ku kai ƙasa don taɓa yatsun kafa, ku tsayar da kafafunku madaidaiciya.
• Bayan taɓa yatsun ƙafar ƙafa, sannu a hankali rage jikinka zuwa wurin zama a ƙasa, har yanzu yana kaiwa zuwa yatsun kafa.
• Da zarar an zauna, a hankali a mirgine baya sama zuwa matsayi na tsaye, yin amfani da ainihin ku don tallafi da kiyaye hannayenku zuwa ga yatsun kafa.
• Maimaita wannan tsari don adadin maimaitawa da ake so, tabbatar da kiyaye motsin ku a hankali da sarrafawa gaba ɗaya.

Lajin Don yi Yatsan Taɓa Zama

• Daidaitaccen Fom: Lokacin yin Sit ɗin Yatsan Yatsan Yatsan ƙafa, yana da mahimmanci don kula da madaidaicin fom. Fara a wurin zama tare da miƙe ƙafafu a gaban ku. Matsa gaba daga kwatangwalo (ba kugu ba) kuma ka kai ga yatsun kafa. Idan ba za ku iya kaiwa yatsun hannunku ba, ku isa gwargwadon iyawa. Ka guji zagaye bayanka ko durƙusa gwiwoyi domin waɗannan kurakurai ne na yau da kullun waɗanda zasu iya haifar da rauni.
• Ikon numfashi: Kula da numfashi yana da mahimmanci yayin yin wannan aikin. Yi numfashi yayin da kuke zaune tsaye kuma ku fitar da numfashi yayin da kuke jingina gaba don taɓa yatsun kafa. Wannan zai taimake ka ka shakata da tsokoki da kuma isa gaba.
• Kar ku yi gaggawar gaggawa: Ka guji yin gaggawar motsa jiki. Ya kamata Yatsan Taɓa Sit ya kasance

Yatsan Taɓa Zama Tambayoyin Masu Nuna

Shi beginners za su iya Yatsan Taɓa Zama?

Ee, masu farawa zasu iya yin motsa jiki na Toe Touch Sit. Koyaya, yana iya zama ƙalubale da farko saboda yana buƙatar ingantaccen matakin sassauci da ƙarfin asali. Yana da mahimmanci a fara a hankali kuma a hankali ƙara ƙarfin don guje wa rauni. Idan sun ga yana da wahala sosai, masu farawa za su iya gyara motsa jiki ta hanyar durƙusa gwiwoyi ko rashin kai ga nisa. Yana da mahimmanci koyaushe ku saurari jikin ku kuma kada ku matsa sama da matakin jin daɗin ku.

Me ya sa ya wuce ga Yatsan Taɓa Zama?

• Taɓawar Yatsan Yatsan Tsaye: Ana yin wannan sigar yayin tsaye, lanƙwasawa a kugu, da kuma kai ƙasa don taɓa yatsun ƙafa.
• Taɓawar Ƙafa ɗaya-Ƙafa: Wannan bambancin ya ƙunshi tsayawa akan ƙafa ɗaya da lankwasawa don taɓa yatsun ƙafar da aka ɗaga.
• Ƙafafun Ƙafafun Ketare: A cikin wannan bambancin, kuna haye ƙafa ɗaya kan ɗayan yayin da kuke zaune kuma ku isa ƙasa don taɓa yatsun ku.
• Taɓawar Yatsan Kwanciyar Kwance: Wannan sigar ta ƙunshi kwantawa a bayanka, ɗaga ƙafa ɗaya a tsaye, da kai sama don taɓa ƙafar ƙafarka.

Me suna da abin da ya sanya ɗaukehawa ga Yatsan Taɓa Zama?

• Ƙarƙashin Ƙarƙashin Baya: Waɗannan darussan suna taimakawa wajen rage tashin hankali a cikin ƙananan baya, wanda zai iya zama da amfani ga Yatsan Taɓa Sit kamar yadda wannan motsa jiki zai iya sanya damuwa a wannan yanki na jiki.
• Hip Flexor Stretches: Waɗannan darussan suna da fa'ida yayin da suke haɓaka sassauƙa da ƙarfi na ƙwanƙwasa hips, waɗanda ke da mahimmanci wajen aiwatar da Yatsan ƙafar Yatsan hannu daidai da kwanciyar hankali.