Ƙarya Mai Satar Zama

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Ƙarya Mai Satar Zama

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ciki ne, inganta sassauci da ƙarfi, da kuma taimakawa wajen rigakafin rauni. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu da motsin su. Mutane da yawa na iya so su haɗa wannan shimfiɗa a cikin abubuwan yau da kullum don haɓaka aiki a cikin wasanni ko ayyukan yau da kullum, inganta matsayi, ko kawai don kula da lafiyar jiki da sassauci.

Yanayinta: tsammanin nuni a nuni Ƙarya Mai Satar Zama

• Lanƙwasa gwiwoyi kuma sanya ƙafafunku a kwance a ƙasa, nisa-kwatanci dabam.
• Sannu a hankali bari gwiwoyi biyu su faɗi gefe ɗaya, kiyaye ƙafafunku a ƙasa, har sai kun ji shimfiɗa a cikin kwatangwalo da cinyoyin ciki.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti ɗaya, tuna don yin numfashi sosai kuma shakatawa cikin shimfiɗar.
• A hankali ku dawo da gwiwoyinku zuwa tsakiya kuma ku maimaita aikin a gefe guda.

Lajin Don yi Ƙarya Mai Satar Zama

• Motsi Mai Sarrafa: Lokacin da ka ɗaga ƙafarka ta sama, yi shi a hankali kuma a cikin tsari mai sarrafawa. Ka guje wa firgita ko karkatar da ƙafarka zuwa sama saboda yana iya haifar da rauni. Ya kamata motsinku ya zama santsi da sarrafawa, yana mai da hankali kan cinya na waje da tsokoki na hip.
• Daidaita Daidaitawa: Ka kiyaye ƙafarka a layi tare da kwatangwalo, ba nuna sama ko ƙasa ba. Wannan yana tabbatar da cewa shimfiɗar ya kai hari ga tsokoki masu sace yadda ya kamata. Kuskure na yau da kullun shine jujjuya ƙafa ko ƙwanƙwasa, wanda zai iya lalata haɗin gwiwa na hip kuma ya rage tasirin shimfiɗa.
• Numfashi: Kada ka riƙe numfashi yayin da kake miƙewa. Numfashi akai-akai kuma

Ƙarya Mai Satar Zama Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarya Mai Satar Zama?

Ee, tabbas masu farawa za su iya yin motsa jiki na Ƙarya Ƙarya. Wannan motsa jiki yana da sauƙi kuma yana da fa'ida don haɓaka sassauci, haɓaka motsin hip, da ƙarfafa tsokoki masu sace hip. Koyaya, yana da mahimmanci a yi shi daidai don guje wa kowane rauni. Ya kamata masu farawa su fara sannu a hankali kuma a hankali suna ƙara ƙarfi yayin da sassauci da ƙarfin su ya inganta. Idan akwai wani rashin jin daɗi ko ciwo, yana da kyau a dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Ƙarya Mai Satar Zama?

• Tsaye Mai Satar Kashe: Don wannan bambancin, tsaya a tsaye, tsallaka ƙafa ɗaya a gaban ɗayan, sa'an nan kuma karkata zuwa gefen kafar bayanka har sai ka ji mikewa a cikin kwatangwalo da cinya na waje.
• Butterfly Stretch: Wannan sanannen bambancin ne inda kuke zama a ƙasa, haɗa tafin ƙafafu tare, kuma ku tura gwiwoyinku zuwa ƙasa don shimfiɗa masu sace ku.
• Pigeon Pose: Wannan yoga ya ƙunshi lanƙwasa ƙafa ɗaya a gabanka a kusurwar dama, shimfiɗa dayan ƙafar a bayanka, da jingina gaba don shimfiɗa masu sace ƙafar da aka lanƙwasa.
• Side Lunge Stretch: Wannan bambancin ya haɗa da fitar da ƙafa ɗaya zuwa gefe da kuma lankwasa wannan gwiwa a cikin huhu, yayin da yake ajiye ɗayan ƙafar.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarya Mai Satar Zama?

• Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙarya wani motsa jiki ne wanda ya dace da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya yana aiki ba kawai tsokoki masu sace ba amma har da glutes da obliques, yana haɓaka gaba ɗaya ƙarfi da sassauci.
• Motar ta wuta ma babban abin motsa jiki ne ga masarautar da ke kwance, saboda yana da hankalin Glutus da Midius, suna taimakawa haɓaka motsi da kwanciyar hankali.