Isar sama baya mikewa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Isar sama baya mikewa

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 Sauƙaƙe tashin hankali a cikin babba baya da kafada. Wannan shimfiɗar ya dace ga mutanen da ke ɗaukar dogon lokaci a zaune ko yin ayyukan da suka haɗa da lankwasa gaba, kamar ma'aikatan ofis ko direbobi. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa wajen inganta matsayi, rage ciwon baya, da haɓaka aikin jiki gaba ɗaya, yana mai da shi zaɓi mai kyau don kiyaye lafiyar jiki na sama.

Yanayinta: tsammanin nuni a nuni Isar sama baya mikewa

• Mika hannu ɗaya a gabanka, sannan ka lanƙwasa shi a gwiwar hannu kuma ka kai shi a kan ƙirjinka, kiyaye hannunka daidai da ƙasa.
• Da dayan hannunka, a hankali a jawo gwiwar gwiwar hannun da aka mika zuwa ga kirjinka har sai ka ji mikewa a bayanka da kafada.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, tabbatar da cewa kuna numfashi sosai kuma a ko'ina cikin shimfiɗar.
• Sannu a hankali saki shimfiɗa kuma maimaita aikin tare da ɗayan hannun ku.

Lajin Don yi Isar sama baya mikewa

• Madaidaicin Matsayi: Fara da tsayi tsayi tare da faɗin ƙafafu a baya. Mika hannuwanku kai tsaye a gabanku a tsayin kafada kuma ku haɗa yatsunku. Wannan shine daidai wurin farawa. Ka guji karkatar da kafadu ko lankwasa bayanka, saboda hakan na iya haifar da rauni ko rauni.
• Motsi Mai Sarrafa: Tura hannayenka nesa da ƙirjinka gwargwadon yuwuwar, ba da damar babban baya ya kai gaba. Riƙe wannan matsayi na 15-30 seconds. Tabbatar cewa motsi yana jinkiri da sarrafawa; kauce wa firgita ko tilasta mikewa.
• Numfashi: Numfashin da ya dace yana da mahimmanci ga kowane motsa jiki na mikewa. Numfashi yayin da ka fara shimfiɗa, kuma fitar da numfashi yayin da kake riƙe matsayi. Wannan zai

Isar sama baya mikewa Tambayoyin Masu Nuna

Shi beginners za su iya Isar sama baya mikewa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Reaching Upper Back Stretch. Wannan motsa jiki abu ne mai sauƙi kuma baya buƙatar kowane kayan aiki na musamman, yana sa ya dace da mutane a duk matakan motsa jiki. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan kana da wasu yanayin kiwon lafiya ko raunin da ya faru, yana da kyau koyaushe ka tuntuɓi likita ko ƙwararrun ƙwararrun motsa jiki kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Isar sama baya mikewa?

• Hannun Hannu na Sama: Zauna ko tsaya tsayi, kai hannu ɗaya sama, lanƙwasa a gwiwar hannu kuma ku kai shi zuwa gefe kishiyar don shimfiɗa baya na sama.
• Zaune a Jumla: Zauna kan kujera tare da shimfiɗa ƙafafu a ƙasa, karkatar da jikinka na sama zuwa gefe ɗaya, yin amfani da bayan kujera don tallafi don shimfiɗa baya na sama.
• Cat-Cow Stretch: Tafi kowane hudu, musanya tsakanin karkatar da baya zuwa rufi (cat) da tsoma shi zuwa kasa ( saniya) don shimfiɗa baya na sama.
• Matsayin Yaro: Ku durƙusa a ƙasa, ku zauna a kan dugadugan ku, ku shimfiɗa hannuwanku gaba a ƙasa, kuna shimfiɗa bayanku na sama yayin da kuke kwantar da goshinku akan tabarma.

Me suna da abin da ya sanya ɗaukehawa ga Isar sama baya mikewa?

• "Thoracic Extension" wani motsa jiki ne wanda ya haɗu da kyau tare da Reaching Upper Back Stretch. Wannan motsa jiki yana mayar da hankali kan ƙaddamar da kashin baya na thoracic, wanda zai iya taimakawa wajen inganta matsayi, kawar da ciwon baya na sama, da kuma ƙara tasiri na Reaching Upper Back Stretch.
• Aƙarshe, "kafada Rolls" na iya daidaitawa da isa ga dama ta hanyar taimakawa wajen rage tashin hankali a kafadu da na sama. Wannan motsa jiki na iya ƙara motsi a cikin waɗannan wuraren, yana sa Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya ya fi tasiri.