Da'irar Ƙwaƙwalwar Ƙwaƙwalwa

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki

Sakonni ga Da'irar Ƙwaƙwalwar Ƙwaƙwalwa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ku, cinyoyinku, da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa da Ƙarfi. Yana da kyakkyawan zaɓi ga kowa, daga 'yan wasa zuwa ma'aikatan ofis, waɗanda ke neman inganta motsin jikinsu na ƙasa da kuma rage tashin hankali na tsoka. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullun, zaku iya haɓaka aikinku na gabaɗaya, hana raunin da ya faru, da goyan bayan yanayin ku, yin motsin yau da kullun mafi dacewa da inganci.

Yanayinta: tsammanin nuni a nuni Da'irar Ƙwaƙwalwar Ƙwaƙwalwa

• Ɗaga gwiwa na dama zuwa ga ƙirjin ku kamar yadda za ku iya yayin da kuke mayar da baya.
• Fara yin ƙananan da'irori tare da gwiwa, matsar da shi ta hanyar agogo.
• Bayan ƴan da'irori, canza alkibla zuwa kishiyar agogo.
• Rage ƙafar ku baya zuwa wurin farawa kuma maimaita motsa jiki tare da gwiwa na hagu.

Lajin Don yi Da'irar Ƙwaƙwalwar Ƙwaƙwalwa

• Matsayin da ya dace: Fara da tsayawa madaidaiciya tare da faɗin ƙafafu a baya. Ɗaga gwiwa ɗaya zuwa matakin hip kuma fara yin da'ira da shi. Tabbatar cewa jikin jikinka ya tsaya da sauran ƙafarka a ƙasa. Wannan yana taimakawa wajen kula da daidaituwa kuma yana tabbatar da cewa shimfidawa yana mayar da hankali akan daidaitattun tsokoki.
• Ƙarawa a hankali a Girman Da'irar: Fara da ƙananan da'irori kuma a hankali ƙara girman yayin da sassaucin ku ya inganta. Wannan zai tabbatar da cewa kuna shimfiɗa tsokoki a hankali kuma ba zazzage su ba.
• Sarrafa motsinku: Yana da mahimmanci don sarrafa motsinku yayin aiwatar da da'ira. Kauce wa motsi da sauri saboda suna iya haifar da rauni. Madadin haka, mayar da hankali kan motsin hankali, sarrafawa

Da'irar Ƙwaƙwalwar Ƙwaƙwalwa Tambayoyin Masu Nuna

Shi beginners za su iya Da'irar Ƙwaƙwalwar Ƙwaƙwalwa?

Ee, masu farawa za su iya yin motsa jiki Stretch na Circles. Duk da haka, ya kamata su fara sannu a hankali kuma su kula da tsari mai kyau don kauce wa rauni. Idan an ji wani rashin jin daɗi ko ciwo a lokacin motsa jiki, ya kamata su tsaya nan da nan kuma su tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki. Yana da kyau koyaushe ga masu farawa su fara kowane sabon shirin motsa jiki ƙarƙashin jagorancin ƙwararru don tabbatar da aminci da inganci.

Me ya sa ya wuce ga Da'irar Ƙwaƙwalwar Ƙwaƙwalwa?

• Ƙwararren Ƙwallon Ƙwaƙwalwar Ƙwaƙwalwa yana buƙatar ka kwanta a bayanka, ɗaga gwiwa ɗaya, kuma motsa shi a cikin madauwari motsi, duka a kusa da agogo da counterclockwise.
• Tsayewar Knee Circle Stretch ya ƙunshi tsaye tsaye, ɗaga gwiwa ɗaya zuwa matakin hip, da juya shi a cikin da'irar.
• Girman Circle Circle Circle a gwiwa yana ba ku damar jingina a kan bango don goyan baya yayin da kuka ɗaga gwiwa da gwiwa kuma ya juya shi a cikin da'ira.
• Yoga-Inspired Knee Circle Stretch ya ƙunshi shiga cikin matsayi yoga na tebur, ɗaga gwiwa ɗaya, da juya shi a cikin da'irar.

Me suna da abin da ya sanya ɗaukehawa ga Da'irar Ƙwaƙwalwar Ƙwaƙwalwa?

• "Hip Flexor Stretches" wani abu ne mai ban sha'awa na yau da kullum na Circles Knee Stretch na yau da kullum saboda suna aiki a kan tsokoki na hip, inganta motsi da kuma rage haɗarin raunin da ya shafi maƙarƙashiya.
• "Quadriceps Stretch" wani kyakkyawan motsa jiki ne wanda ya haɗu da kyau tare da Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙwararrun Ƙwararrun Ƙwararru na Ƙwararru na Ƙwararru na Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙwararru na Ƙwararrun Ƙwararru yayin da yake mayar da hankali kan gaban cinya, inganta ma'auni na tsoka da kuma hana ƙuntatawa wanda zai iya tasiri lafiyar gwiwa.