Madogaran Baya Miqewa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Madogaran Baya Miqewa
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirjin ku, kafadu, da na sama na baya, yana inganta kyakkyawan matsayi da sassauci. Wannan motsa jiki yana da kyau ga mutanen da suke ciyar da lokaci mai yawa a zaune ko aiki akan kwamfuta, saboda yana taimakawa wajen magance ɓarkewar gaba da ke hade da waɗannan ayyukan. Ta haɗa gwiwar da aka sake shimfiɗa shi a cikin ayyukansu na yau da kullun, mutane na iya rage tashin hankali na jiki, inganta hali, da haɓaka aikin jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Madogaran Baya Miqewa
- Haɗa hannuwanku tare, kiyaye hannayenku gabaɗaya.
- A hankali ɗaga hannuwanku zuwa sama, har sai sun nuna kai tsaye zuwa rufin.
- Na gaba, lanƙwasa gwiwar gwiwar ku kuma ku runtse hannuwanku a bayan kan ku, da nufin taɓa ɓangaren sama na bayan ku.
- Riƙe wannan matsayi na tsawon daƙiƙa 15-30, sannan ku miƙe hannuwanku baya zuwa saman rufin kuma ku saukar da su ƙasa a gaban ku, maimaita wannan tsari na maimaitawa da yawa.
Lajin Don yi Madogaran Baya Miqewa
- Madaidaicin Wurin Hannu: Sanya hannayenku a kan ƙananan baya tare da yatsunsu suna nuna ƙasa. Tabbatar cewa tafin hannunka sun kwanta a bayanka ba kawai yatsa ba. Kuskure na yau da kullun shine sanya hannaye da yawa ko ƙasa da yawa, wanda zai iya shafar tasirin shimfidawa.
- Motsi Mai Sarrafa: A hankali kuma a hankali ja da gwiwar gwiwar ku, da nufin kusantar su tare. Ka guji kuskuren tilasta motsi ko karkatar da gwiwar gwiwarka, saboda hakan na iya haifar da rauni. Ya kamata shimfidawa ya ji dadi kuma kada ya haifar da ciwo.
- Fasahar Numfashi: Ka tuna da yin numfashi kamar yadda aka saba yayin aikin motsa jiki. Wasu mutane sukan rike numfashin su yayin mikewa, amma yana da mahimmanci a kiyaye iskar oxygen zuwa tsokoki
Madogaran Baya Miqewa Tambayoyin Masu Nuna
Shi beginners za su iya Madogaran Baya Miqewa?
Ee, tabbas masu farawa za su iya yin motsa jiki na Elbows Back Stretch. Motsa jiki ne mai sauƙi kuma mai tasiri don inganta sassauci da rage tashin hankali a cikin jiki na sama, musamman a wuraren kirji da kafada. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan.
Me ya sa ya wuce ga Madogaran Baya Miqewa?
- Tsaye Wallafa: Tsaya yana fuskantar bango, mika hannunka zuwa gefe sannan ka lanƙwasa gwiwar gwiwarka zuwa kusurwar digiri 90, sannan ka danna hannayenka a bango kuma ka jingina gaba don shimfiɗa ƙirji da kafadu.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: A cikin wannan bambancin, ɗaga hannu ɗaya sama da kai, lanƙwasa shi a gwiwar hannu kuma ka kai hannunka zuwa bayanka, sannan yi amfani da dayan hannunka don janye gwiwar gwiwarka a hankali don shimfiɗawa mai zurfi.
- Prone Elbow Stretch: Ka kwanta akan cikinka kuma ka ɗaga kanka akan gwiwar gwiwarka, sannan ka tura kirjinka sama daga ƙasa yayin da kake ajiye kwatangwalo da ƙafafu don shimfiɗa tsokoki na ciki da kafadu.
- Ƙwallon Ƙwallon Ƙwallon Jiki: Tsaya tsaye ka mika hannu ɗaya a kan ƙirjinka, sannan yi amfani da dayan hannun don
Me suna da abin da ya sanya ɗaukehawa ga Madogaran Baya Miqewa?
- Babban Baya wani wuri ne mai hadin kai, kamar yadda yake nisantar tsokoki a babba, wanda aka dawo da shi a kan kirji da kafadu.
- Har ila yau, motsa jiki na Rolling Roll yana da matukar dacewa ga Elbows Back Stretch, saboda yana taimakawa wajen inganta motsin kafada da sassauci, wanda ke da amfani ga ƙarfin jiki da matsayi gaba ɗaya.
Karin kalmar raɓuwa ga Madogaran Baya Miqewa
- Motsa jiki na kirji
- Elbows Back Stretch motsa jiki
- Motsa jiki na kirji
- Motsa jiki don ƙirji
- Motsa jiki na kirji
- Ayyukan motsa jiki don ƙirji
- Dabarar mikewa ta Elbows Back
- Miƙewar ƙirji mai nauyi
- Elbows Back Stretch babu kayan aiki
- Ƙirjin tsoka yana shimfiɗa tare da nauyin jiki.