gangara Wajen Miƙewa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga gangara Wajen Miƙewa
Dusar ƙanƙara zuwa shimfiɗa wani motsa jiki mai fa'ida da aka tsara da farko don daidaikun mutane waɗanda ke neman haɓaka sassauci, matsayi, da ƙarfin jiki gabaɗaya. Wannan motsa jiki yana da amfani musamman ga 'yan wasa, masu sha'awar motsa jiki, da waɗanda ke murmurewa daga raunin da ya faru ko tare da iyakacin motsi. Yin gangara zuwa Ƙarfafa na iya taimakawa haɓaka daidaitawar jiki, haɓaka mafi kyawun wurare dabam dabam, rage tashin hankali na tsoka, da haɓaka ikon mutum na yin ayyukan yau da kullun tare da ƙarancin rashin jin daɗi.
Yanayinta: tsammanin nuni a nuni gangara Wajen Miƙewa
- A hankali lanƙwasa gaba a kugu, riƙe baya da ƙafafu madaidaiciya, kuma kai hannuwanku zuwa ƙasa gwargwadon yadda zaku iya tafiya cikin nutsuwa.
- Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa a cikin ƙwanƙwaran ku da ƙananan baya.
- Sannu a hankali tashi zuwa wurin farawa, tabbatar da cewa kun kiyaye bayanku madaidaiciya da sarrafa motsinku.
- Maimaita wannan darasi don adadin maimaitawar da aka ba da shawarar ko don adadin lokaci.
Lajin Don yi gangara Wajen Miƙewa
- Miƙewa A hankali: Lokacin da kuka karkata gaba, tabbatar da cewa kun yi haka a hankali. Kuskure na yau da kullun shine a hanzarta mikewa, wanda zai haifar da raunin tsoka. Ɗauki lokacin ku don jingine gaba a hankali, jin shimfiɗa a hankali a cikin ƙwanƙwasa da ƙananan baya.
- Kula da Ma'auni: Yayin da kuke jingina gaba, yana da mahimmanci ku kiyaye daidaiton ku don guje wa rauni. Raba nauyin ku daidai da ƙafa biyu. Idan kuna fuskantar matsala wajen daidaitawa, gwada yin motsa jiki kusa da bango ko wani ɗaki mai ƙarfi wanda zaku iya riƙewa.
- Numfashi akai-akai: Wani kuskure na yau da kullun shine riƙe numfashi yayin shimfiɗawa.
gangara Wajen Miƙewa Tambayoyin Masu Nuna
Shi beginners za su iya gangara Wajen Miƙewa?
Ee, masu farawa za su iya yin motsa jiki zuwa gangaren gangara. Koyaya, yana da mahimmanci don farawa a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Hakanan ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai. Wannan motsa jiki yana da kyau don inganta sassauci da daidaituwa.
Me ya sa ya wuce ga gangara Wajen Miƙewa?
- "Lateral Slope Stretch" ya ƙunshi tsaye tsaye, sa'an nan kuma jingina zuwa gefe ɗaya yayin da yake riƙe dayan hannun sama sama, kama da gangara zuwa Stretch amma tare da daidaitawa ta gefe.
- "Seated Forward Bend" wani bambanci ne inda za ku zauna a ƙasa tare da shimfiɗa ƙafafunku a gabanku, sannan ku lanƙwasa gaba daga hips ɗin ku, har zuwa yatsun kafa.
- The "Downward Facing Dog" wani yoga ne wanda ke kwatanta gangara zuwa ga shimfiɗa amma tare da ƙarin fa'ida ga jiki na sama, yayin da kuka fara kan hannayenku da gwiwoyi, sannan ku ɗaga kwatangwalo zuwa rufi, ƙirƙirar siffar V mai jujjuya tare da jikin ku. .
- "Pike Stretch" wani ci-gaba ne na gangara zuwa ga shimfiɗa, inda kuka tsaya tare da ƙafafunku tare,
Me suna da abin da ya sanya ɗaukehawa ga gangara Wajen Miƙewa?
- "Lunges" babban ƙari ne ga gangara zuwa shimfiɗa yayin da suke aiki akan manyan ƙungiyoyin tsoka iri ɗaya kamar quadriceps da glutes, don haka inganta sassauci da ƙarfin da ake buƙata don yin gangara zuwa shimfiɗa tare da ƙarin sauƙi da inganci.
- "Maraƙi yana ɗagawa" yana haɓaka gangara zuwa Faɗawa ta hanyar ƙarfafa tsokoki na maraƙi, waɗanda galibi suna aiki yayin aiwatar da shimfidar gangare, don haka inganta daidaito da kwanciyar hankali yayin shimfiɗa.
Karin kalmar raɓuwa ga gangara Wajen Miƙewa
- Kiwon jiki baya motsa jiki
- gangara Wajen Miƙewa
- Baya motsa jiki mikewa
- Motsa jiki don baya
- motsa jiki na baya gida
- Rashin kayan aiki baya motsa jiki
- motsa jiki mai ƙarfafa baya
- gangara Zuwa Ƙarfafa motsa jiki
- Nauyin jiki baya mikewa
- Juriyar jiki baya motsa jiki