Ƙarƙashin Ƙarƙashin Ciki

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Ƙarƙashin Ƙarƙashin Ciki

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 Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ciki ce mai fa'ida wanda da farko ke kai hari ga tsokoki na ciki, inganta sassauci da ƙarfafa ainihin. Ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da masu farawa, saboda ƙarancin tasirin sa. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don ikonsa na haɓaka matsayi, tallafawa lafiyar baya, da taimako a cikin ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ciki

• A hankali karkata gaba da mika hannunka a gabanka, yayin da kake rike bayanka madaidaiciya.
• Ka sanya tafin hannunka a ƙasa, kuma a hankali ka tura ƙirjinka zuwa ƙasa, shimfiɗa cikinka da baya.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yin numfashi sosai kuma a ko'ina.
• Komawa a hankali zuwa wurin farawa, huta na ƴan daƙiƙa kaɗan, kuma maimaita motsa jiki kamar yadda ake so.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ciki

• Kiyaye Form Da Ya Kamata: Yayin da kake miƙewa, guje wa ɗaga baya da yawa ko barin ciki ya yi ƙasa. Maimakon haka, kiyaye kashin baya tsaka tsaki da tsokoki na ciki. Wannan yana taimakawa wajen tabbatar da cewa shimfiɗar ya yi niyya ga tsokoki da ake nufi da kyau.
• Numfashi Daidai: Numfashi da kyau yana da mahimmanci yayin kowane nau'i na motsa jiki, kuma Ƙarƙashin Ƙarƙashin Ciki ba banda. Yi numfashi yayin da kuke kaiwa gaba da fitar da numfashi yayin da kuke komawa kan dugadugan ku. Wannan yana taimakawa wajen zurfafa shimfiɗa kuma yana inganta shakatawa.
• Kada ku yi sauri: Kuskure ɗaya na gama gari shine gaggauwa ta hanyar miƙewa. Ɗauki lokacin ku don matsawa kuma

Ƙarƙashin Ƙarƙashin Ciki Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ciki?

Ee, masu farawa za su iya yin motsa jiki na Ƙarƙashin Ƙarƙashin Ciki. Motsa jiki ne mai sauƙi wanda ke taimakawa mikewa da ƙarfafa tsokoki na ciki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da sigar da ta dace don guje wa rauni. Ya kamata masu farawa su fara sannu a hankali kuma a hankali suna ƙara ƙarfin motsa jiki yayin da ƙarfin su da sassauci ya inganta. Hakanan yana iya zama taimako don samun mai horarwa ko ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki a farkon ƴan lokutan don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ciki?

• Gefen yana durƙusar da ciki ya ƙunshi jingina zuwa gefe ɗaya yayin da yake durƙusa don niyyar maƙarƙashiya da tsokoki na ciki.
• Twisted Kneeling Abdominal Stretch yana ƙara jujjuyawa a cikin ƙwanƙwasa don shiga da kuma shimfiɗa tsokoki na ciki da ƙananan baya.
• Ganyen ciki yana daɗaɗa ciki tare da hannu ya haɗa wani motsi na makamai don shigar da babba da haɓaka rawaya a ciki.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafa tare da Ƙafafun Ƙafa ya haɗa da ƙaddamar da ƙafa ɗaya zuwa gefe yayin da yake durƙusa don ƙarfafa shimfiɗa a cikin ƙananan ciki da ƙuƙwalwar hanji.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ciki?

• Planks wani motsa jiki ne wanda zai iya dacewa da 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 Ƙarƙashin Ciki yayin da suke aiki a kan ƙungiyoyin tsoka iri ɗaya, musamman ma ciki da ƙananan baya, don haka inganta kwanciyar hankali da juriya.
• Dogarar da tsuntsu kare kuma ya cika durƙusad da kwayar ciki kamar yadda ba ya karfafa gwiwa ba kawai, amma kuma yana inganta daidaitawa da daidaituwa, ƙwarewa da ke da amfani wajen yin ganyen ciki yadda ya kamata.