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Mikewa Na sama

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiAraban jiki
Musulunci Masu gudummawaInfraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawa
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Mikewa Na sama

Motar da baya ta back mai sauqi ne tukuna da yawa da aka tsara don rage tashin hankali da kuma inganta sassauci a cikin yankin sama da yankin kafada. Yana da kyau ga mutanen da ke shafe tsawon sa'o'i a wuraren zama, kamar ma'aikatan ofis ko direbobi, ko waɗanda ke fama da rashin jin daɗi na baya. Yin wannan shimfiɗa a kai a kai zai iya haɓaka matsayi, rage haɗarin ciwon baya, da kuma taimakawa ga lafiyar jiki gaba ɗaya, yana sa ya zama abin sha'awa ga duk wani aikin motsa jiki ko na yau da kullum.

Yanayinta: tsammanin nuni a nuni Mikewa Na sama

  • Haɗa hannuwanku tare, dabino suna fuskantar waje.
  • A hankali tura hannuwanku gaba, zagaye na sama da kafadu.
  • Riƙe wannan matsayi na tsawon daƙiƙa 20-30, jin shimfiɗa a bayanka na sama.
  • Saki a hankali kuma komawa zuwa wurin farawa, maimaita shimfiɗa kamar yadda ake so.

Lajin Don yi Mikewa Na sama

  • **Motsin da ake sarrafawa**: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Kar a yi gaggawa ko tilasta mikewa. Wannan kuskure ne na kowa wanda zai iya haifar da ciwon tsoka ko rauni.
  • ** Numfashi ***: Ka tuna da numfashi a duk lokacin da aka shimfiɗa. Yi numfashi yayin da kuka fara mikewa da fitar da numfashi yayin da kuka saki. Rike numfashin ku na iya haifar da tashin hankali mara amfani kuma ya hana ku samun cikakkiyar fa'idar shimfidawa.
  • ** Daidaito ***: Daidaitawa shine mabuɗin a cikin kowane tsarin motsa jiki. Nufin yin shimfiɗar baya na sama akai-akai, da kyau kowace rana, don kula da sassauci da rage tashin hankali na tsoka.
  • **Saurari Jikinku**: Kada ku taɓa ƙwanƙwasa kanki har ya kai ga ciwo. Kyakkyawan shimfidawa ya kamata ya ɗan ji daɗi amma ba mai zafi ba.

Mikewa Na sama Tambayoyin Masu Nuna

Shi beginners za su iya Mikewa Na sama?

Ee, masu farawa zasu iya yin motsa jiki na Babban Baya. Hanya ce mai sauƙi kuma mai tasiri don sauƙaƙe tashin hankali da inganta sassauci a cikin babba baya. Ga ainihin hanyar yin ta: 1. Tsaya ko zama a mike. 2. Haɗa hannuwanku tare a gabanku a matakin ƙirji. 3. Tura hannuwanku gaba har sai kun ji mikewa a bayanku na sama. 4. Rike mikewa na kusan dakika 30, sannan a saki. 5. Maimaita wasu lokuta. Ka tuna, yana da mahimmanci a kiyaye motsi a hankali da sarrafawa don guje wa rauni. Idan kun ji wani ciwo, dakatar da motsa jiki nan da nan. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki idan kun kasance sabon motsa jiki ko kuna da wata damuwa ta lafiya.

Me ya sa ya wuce ga Mikewa Na sama?

  • Seated Twist Upper Back Stretch Ana yin shi ta hanyar zama akan kujera, karkatar da gangar jikinka zuwa gefe ɗaya, da amfani da kujerar baya don tallafi don zurfafa shimfiɗa.
  • Yaron ya shafi babban baya na farko ya ƙunshi durkusa a ƙasa, yana shimfiɗa hannuwanku a gabanku, da kuma huta goshinku a ƙasa.
  • Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaya na Ƙaƙa na Ƙaƙa na Ƙadda ) na Ƙarfafa na Ƙarfafa na Ƙarfafa na Ƙarfafawa na Ƙaƙa na Ƙi ) sun haɗa da yin tafiya a kan kowane hudu da kuma canzawa tsakanin mayar da baya zuwa ga rufi (cat pose) da tsoma shi zuwa ƙasa (sanyi pose).
  • Tsayayyen bangon bango ya ƙunshi tsayawa kusan ƙafa biyu daga bango, ɗaga hannuwanku don taɓa bangon, sannan tura kwatangwalo ɗinku baya yayin ajiye hannayenku a wuri.

Me suna da abin da ya sanya ɗaukehawa ga Mikewa Na sama?

  • Matsakaicin matsi na motsa jiki shine babban cikawa ga babba baya saboda yana mai da hankali kan ɗimbin kafaɗa, wanda ke taimaka wa inganta hali da rage zafin ciwon baya.
  • Pose na yaron yaro yana da kyakkyawar cikawa ga babba mai shimfiɗa kamar yadda yake shimfida shimfiɗaɗɗen mai ban sha'awa, yayin da yake haɓaka tashin hankali da haɓaka annashuwa da haɓakawa.

Karin kalmar raɓuwa ga Mikewa Na sama

  • Motsa Jiki Na Baya
  • Aikin Gyaran Baya
  • Motsa Jiki Baya
  • Na yau da kullun na Miƙewa Babban Baya
  • Motsa Motsa Jiki na Baya
  • Horon Nauyin Saman Baya
  • Babu Kayan Aikin Komawa
  • Baya Ƙarfafa Nauyin Jiki
  • Dabarun Miqewa Saman Baya
  • Motsa Jiki don Ciwon Baya