Ƙarƙashin Ƙarƙashin Ƙasa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙarƙashin Ƙarƙashin Ƙasa
A gefen kwance m motsa jiki shine mai amfani wanda da farko yakan bunkasa tsokoki na ƙananan baya, kwatangwalo, da kuma ɗimilliztes, inganta subcle da rage tashin hankali. Yana da kyakkyawan zaɓi ga mutane na kowane matakan motsa jiki, musamman waɗanda ke zaune na tsawon lokaci ko kuma suna da ƙananan ciwon baya. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka matsayi, rage rashin jin daɗi, da haɓaka motsin jiki gaba ɗaya da aiki.
Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙasa
- A hankali ja gwiwa na hagu a hankali zuwa kirjin ku, yayin da kuke ajiye ƙafar dama ta mike tsaye.
- Miƙa hannun hagu a bayanka, ƙoƙarin taɓa ƙasa, yayin da kake ajiye hannun dama akan gwiwa na hagu don ajiye shi a wuri.
- Riƙe wannan matsayi na kimanin daƙiƙa 20-30 yayin da kuke riƙe numfashi mai zurfi da tsayin daka.
- A hankali komawa zuwa wurin farawa kuma maimaita motsa jiki a gefe guda.
Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙasa
- Motsi Mai Sarrafa: Sannu a hankali ɗaga saman ƙafar ku sama kamar yadda zaku iya, kiyaye ta madaidaiciya. Riƙe shimfiɗa don ƴan daƙiƙa kaɗan, sannan ku rage shi baya ƙasa. Guji motsi ko motsi mai sauri, wanda zai iya haifar da rauni. Ya kamata motsi ya kasance a hankali da sarrafawa don shimfiɗa tsokoki yadda ya kamata.
- Sarrafa numfashi: Numfashi muhimmin sashi ne na kowane motsa jiki na mikewa. Yi numfashi yayin da kuke ɗaga ƙafar ku, kuma ku fitar da numfashi yayin da kuke sauke ta. Wannan yana taimakawa wajen shakatawa tsokoki kuma ya sa shimfiɗar ta fi tasiri. Ka guji riƙe numfashi, saboda wannan na iya haifar da tashin hankali a jikinka.
- Ka guje wa wuce gona da iri: Duk da yake yana da mahimmanci a mike har zuwa inda kake ji
Ƙarƙashin Ƙarƙashin Ƙasa Tambayoyin Masu Nuna
Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙasa?
Ee, masu farawa za su iya yin motsa jiki na Side Liing Floor Stretch. Yana da motsa jiki mai sauƙi da tasiri wanda zai iya taimakawa wajen inganta sassauci da kuma rage tashin hankali na tsoka. Koyaya, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su kula da tsari mai kyau don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Hakanan yana iya zama taimako ga masu farawa suyi aikin a ƙarƙashin kulawar ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun kuma, kamar masu ilimin motsa jiki ko mai horar da motsa jiki, aƙalla a farkon.
Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙasa?
- Side Liing Tricep Stretch: A cikin wannan sigar, kuna kwance a gefenku, lanƙwasa hannun ku na sama kuma ku isa hannun ku ƙasa zuwa gefen kafadar ku, kuna shimfiɗa triceps ɗin ku.
- Side Liing Hip Stretch: Don wannan shimfiɗar, kwanta a gefenku, lanƙwasa ƙafar ƙasa don tallafi, kuma ja saman gwiwa zuwa kirjin ku, shimfiɗa tsokoki na hip.
- 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: Wannan ya haɗa da kwanciya a gefenka tare da hannunka na kasa ya mika kai tsaye kuma hannunka na sama ya kai sama don jawo hannun da aka mika kusa, yana shimfiɗa tsokoki na kafada.
- Side Liing Hamstring Stretch: A cikin wannan bambancin, kuna kwance a gefenku, kuna ajiye ƙafarku na ƙasa don tallafi, kuma ku mikawa da ɗaga ƙafarku ta sama, kuna shimfiɗa hamstrings.
Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙasa?
- Side Planks: Wadannan suna aiki a kan tsokoki na gefe guda kamar Side Liing Floor Stretch, inganta kwanciyar hankali da daidaituwa, wanda zai iya inganta tasiri na shimfidawa.
- Kafaffen kafa: Wannan darasi yana taimakawa karuwar motsin hoda da sassauci, wanda ya dace da gefen kwance da kuma sassauya a cikin tsokoki da cinya.
Karin kalmar raɓuwa ga Ƙarƙashin Ƙarƙashin Ƙasa
- Motsa jiki na gefen Kwance
- motsa jiki mikewa baya
- Kiwon jiki baya motsa jiki
- Motsa jiki don baya
- Kwance yayi ya miqe
- Motsa jiki don ciwon baya
- Gefen kwance baya mikewa
- shimfiɗar bene don tsokoki na baya
- Nauyin jiki baya mikewa na yau da kullun
- Ƙarƙashin Ƙarƙashin Ƙasa don Ƙarfin baya