Mai Rarraba Baya
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Mai Rarraba Baya
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 Ƙarfafawa da Ƙarfi a cikin tsokoki na baya, wanda zai iya taimakawa wajen inganta matsayi da kuma rage ciwon baya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke kwashe sa'o'i masu yawa a zaune ko kuma suna da salon rayuwa. Mutane za su so yin wannan motsa jiki don ba wai kawai kula da lafiyar baya ba amma har ma don hana matsalolin da ke da alaka da baya da kuma inganta motsin jiki gaba daya.
Yanayinta: tsammanin nuni a nuni Mai Rarraba Baya
- A hankali ɗaga hannuwanku sama da kan ku yayin shakarwa, karkatar da baya kuma ku dubi rufin.
- Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a bayanka da ciki.
- Exhale kuma sannu a hankali runtse hannayen ku zuwa gaɓar ku yayin mayar da baya zuwa matsayi madaidaiciya na farko.
- Maimaita wannan motsa jiki na kusan sau 10-15 ko sau da yawa gwargwadon yadda kuke jin daɗi.
Lajin Don yi Mai Rarraba Baya
- Kiyaye Form Mai Kyau: Kuskure ɗaya na gama gari shine rashin kiyaye sigar da ta dace yayin shimfiɗar baya mai ƙarfi. Tabbatar cewa bayanku ya miƙe kuma ba ku da hannu. Har ila yau, tabbatar da cewa motsinku ana sarrafa su kuma da gangan, ba mai ƙwanƙwasa ko gaggawa ba.
- Kar ku wuce gona da iri: Yin wuce gona da iri kuskure ne na kowa wanda zai iya haifar da rauni. Mikewa kawai zuwa inda za ku ji jan hankali, ba zafi ba. Idan ya yi zafi, kuna matsawa sosai.
- Numfashi Daidai: Numfashi wani bangare ne na kowane motsa jiki, gami da mikewar baya. Yi numfashi yayin da kuka fara shimfiɗar, kuma ku fitar da numfashi yayin da kuka sake shi. Riƙe numfashin ku na iya haifar da tashin hankali a cikin tsokoki, yana sa shimfiɗar ta zama ƙasa da tasiri
Mai Rarraba Baya Tambayoyin Masu Nuna
Shi beginners za su iya Mai Rarraba Baya?
Ee, masu farawa za su iya yin aikin motsa jiki na baya mai ƙarfi. Duk da haka, yana da mahimmanci don farawa a hankali kuma a hankali don kauce wa rauni. Hakanan yana da fa'ida a sami fahimtar ainihin sigar daidai don tabbatar da cewa ana yin aikin yadda ya kamata. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Yana iya zama taimako ga masu farawa suyi motsa jiki a ƙarƙashin kulawar ƙwararren ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru, kamar mai ilimin hanyoyin kwantar da hankali ko mai horar da motsa jiki, aƙalla a matakin farko.
Me ya sa ya wuce ga Mai Rarraba Baya?
- Cat-Cow Stretch: Wannan yoga yana haɗawa da hannayenku da gwiwoyi, sa'an nan kuma canza tsakanin mayar da baya zuwa rufi (kamar cat) da tsoma shi zuwa kasa (kamar saniya).
- Matsayin Yaro: Wannan wani nau'in yoga ne inda kuka durƙusa a ƙasa, ku zauna a kan dugadugan ku, sannan ku jingina gaba don shimfiɗa jikin ku a kan cinyoyinku kuma ku shimfiɗa hannuwanku a gabanku.
- 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 Ƙaƙwalwa: Wannan ya haɗa da kwanciya a kan ciki sannan kuma ka tura jikinka na sama daga ƙasa tare da hannunka, ajiye kwatangwalo a ƙasa don shimfiɗa bayanka.
- Ƙarƙashin Gadar: Wannan ya haɗa da kwanciya a bayanku tare da gwiwoyinku da ƙafafu a ƙasa, sannan ku ɗaga hips ɗinku daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga kafadu.
Me suna da abin da ya sanya ɗaukehawa ga Mai Rarraba Baya?
- Matsayin Yaro: Wannan hoton yoga yana cike da Dynamic Back Stretch ta hanyar samar da zurfi mai zurfi zuwa baya, kwatangwalo, cinya, da idon sawu, inganta shakatawa da farfadowa bayan motsi mai ƙarfi.
- Spinal Twists: Waɗannan darussan sun haɗa da Dynamic Back Stretch ta hanyar niyya motsin juyawa na kashin baya, wanda galibi ana yin watsi da shi a cikin wasu motsa jiki, haɓaka juzu'in baya gabaɗaya da rage haɗarin rauni.
Karin kalmar raɓuwa ga Mai Rarraba Baya
- Nauyin jiki baya mikewa
- Motsa jiki mai ƙarfi na Baya
- Ayyukan ƙarfafawa na baya
- Motsa jiki don baya
- Motsa jiki na baya na gida
- Tsayi mai ƙarfi don baya
- Ayyukan sassauci na baya
- Nauyin jiki baya motsa jiki
- Ayyukan motsa jiki don ciwon baya
- Na yau da kullun mai jujjuyawa baya