Yatsan Yatsa

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

Sakonni ga Yatsan Yatsa

Stretch na Babban yatsan motsa jiki ne mai sauƙi amma mai tasiri wanda da farko yana taimakawa wajen haɓaka sassauci da ƙarfi a babban yatsan hannu da wuyan hannu. Yana da fa'ida musamman ga mutanen da suke yawan amfani da hannayensu don aiki, kamar masu fasaha, mawaƙa, ko ma'aikatan ofis waɗanda ke yin rubutu da yawa, da kuma waɗanda ke fama da yanayin kamar cututtukan fata ko cututtukan rami na carpal. Ta hanyar yin wannan motsa jiki akai-akai, zaku iya rage damuwa na hannu da wuyan hannu, haɓaka ƙwarewar hannun ku, da yuwuwar hana rauni na gaba.

Yanayinta: tsammanin nuni a nuni Yatsan Yatsa

• Da dayan hannunka, a hankali ka ja babban yatsan yatsa zuwa jikinka har sai ka ji mikewa.
• Riƙe wannan matsayi na kusan daƙiƙa 30, tabbatar da cewa kuna jin shimfiɗa amma ba wani zafi ba.
• Saki babban yatsan yatsa a hankali, ba shi damar komawa matsayinsa na halitta.
• Maimaita wannan motsa jiki don ɗayan kuma la'akari da yin shi sau da yawa a rana don sakamako mafi kyau.

Lajin Don yi Yatsan Yatsa

• Miƙewa A hankali: A hankali ka miƙe babban yatsan hannunka daga yatsan hannunka, sannan a hankali ja shi zuwa ga wuyan hannu har sai ka ji mikewa. Ka guji kuskuren gama gari na tilasta babban yatsan ka baya da nisa ko kuma da sauri, wanda zai iya takura ko ma cutar da hadin gwiwar babban yatsan.
• Rike kuma Maimaita: Rike shimfiɗar na tsawon daƙiƙa 20 zuwa 30, sannan a saki kuma maimaita da ɗayan yatsan hannu. Kuskure ne na gama-gari don rashin riƙe tsayin tsayi sosai ko kuma yin gaggawar maimaita maimaitawa. Ya kamata a yi shimfiɗa a hankali a hankali kuma da gangan don iyakar amfani.
• Hutu na yau da kullun: Idan kuna yin wannan motsa jiki a matsayin wani ɓangare na ayyukanku na yau da kullun don hanawa ko kawar da damuwa daga yawan amfani da yatsa (kamar buga rubutu ko rubutu),

Yatsan Yatsa Tambayoyin Masu Nuna

Shi beginners za su iya Yatsan Yatsa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Thumb Stretch. Abu ne mai sauƙi kuma mai tasiri don inganta sassauci da kewayon motsi na babban yatsan hannu da wuyan hannu. Ga yadda za a yi: 1. Fara da mika hannunka a gabanka, tare da dabino yana fuskantar kasa. 2. Lankwasa babban yatsan hannunka zuwa cikin tafin hannunka. 3. Yi amfani da ɗayan hannunka don danna yatsan hannunka a hankali zuwa wuyan hannu har sai ka ji mikewa. 4. Rike mikewa na kusan dakika 30, sannan a saki. 5. Maimaita motsa jiki na wasu lokuta akan kowane hannu. Ka tuna, kada ka taɓa jin zafi lokacin yin wannan motsa jiki. Idan kayi haka, dakata nan da nan kuma tuntuɓi ƙwararrun kiwon lafiya.

Me ya sa ya wuce ga Yatsan Yatsa?

• Yatsan Yatsan Jiki: Don wannan sigar, zaku haye hannun ku bisa jikin ku kuma ku ja babban yatsan ku zuwa wuyan hannu da ɗayan hannun ku.
• Yatsan Yatsan Hannun Sama: Wannan ya haɗa da mika hannunka a gabanka tare da tafin hannunka sama, sannan ka ja yatsan hannunka a hankali zuwa wuyan hannu.
• Babban Yatsan Yatsan Baya: A cikin wannan bambancin, zaku sanya hannunku a bayan bayanku tare da tafin hannunku yana fuskantar waje, sannan kuyi amfani da ɗayan hannun don jan babban yatsan ku a hankali zuwa jikinku.
• Zauren Yatsan Yatsan Yatsa: Ana yin wannan ne yayin da kuke zaune, tare da hannuwanku kan cinyoyinku da babban yatsan ku yana nuni zuwa sama, sannan a hankali ja da yatsan yatsa zuwa jikinku.

Me suna da abin da ya sanya ɗaukehawa ga Yatsan Yatsa?

• Flexion Wrist and Extension: Wannan motsa jiki yana cika Ƙarƙashin Yatsan hannu ta hanyar ƙarfafa tsokoki a wuyan hannu, waɗanda ke da mahimmanci ga motsi da kwanciyar hankali, don haka inganta tasirin yatsan yatsa.
• Ƙarfafa Riko: Wannan darasi yana cika Ƙarfafa Yatsan Yatsa ta hanyar inganta ƙarfin riko gaba ɗaya, wanda ya haɗa da babban yatsan yatsa, don haka haɓaka aikin babban yatsan hannu da juriya.