Juya Gaban Fada

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Juya Gaban Fada

Rarraba mai shimfiɗa ta kafada ne mai amfani wanda da farko yana bunkasa kafadu, inganta tashin hankali da kuma dawo da tashin hankali. Yana da kyakkyawan motsa jiki ga mutanen da ke yin ayyukan da ke buƙatar ƙarfin jiki na sama, ko waɗanda ke ciyar da lokaci mai yawa a tebur, saboda yana iya taimakawa wajen daidaita matsayi. Mutane za su so yin wannan motsa jiki don haɓaka kewayon motsin su, rage haɗarin raunin kafada, da haɓaka ingantaccen lafiyar jiki na sama.

Yanayinta: tsammanin nuni a nuni Juya Gaban Fada

• Sannu a hankali kawo hannayenku a bayan baya kuma ku haɗa yatsun ku.
• Miƙe hannuwanku a hankali kuma ku ɗaga su zuwa sama gwargwadon iyawa ba tare da haifar da rashin jin daɗi ba, kiyaye ƙirjin ku waje da kan ku yana fuskantar gaba.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a cikin kafadu da ƙirjin ku.
• A hankali runtse hannuwanku kuma ku saki yatsunku, sannan ku girgiza hannuwanku don shakatawa su kafin maimaita mikewa.

Lajin Don yi Juya Gaban Fada

• Matsayin Hannu: Miƙa hannunka a kan ƙirjinka, kuma yi amfani da sauran hannunka don jawo shi kusa da ƙirjinka. Hannun da kake miƙewa yakamata ya zama madaidaiciya kuma kar a lanƙwasa a gwiwar hannu. Kuskure na yau da kullun shine matsa lamba ga haɗin gwiwar gwiwar hannu kanta, wanda zai iya haifar da rauni. Madadin haka, sanya matsi mai laushi a hannu, sama ko ƙasa da gwiwar hannu.
• Mai Tausasawa: Ya kamata wannan motsa jiki ya ƙunshi mikewa mai laushi, ba ja mai raɗaɗi ba. Idan kun ji zafi, kuna matsawa sosai. Ya kamata a ji mikewa a kafada, ba a hannu ko wuya ba.
• Numfashi Tsaye: Kada ka riƙe numfashi yayin shimfiɗawa. Kula da tsayayyen tsarin numfashi mai annashuwa. Wannan yana taimakawa wajen isar da iskar oxygen

Juya Gaban Fada Tambayoyin Masu Nuna

Shi beginners za su iya Juya Gaban Fada?

Ee, mafari na iya yin motsa jiki na Reverse shoulder Stretch. Yana da motsa jiki mai sauƙi kuma mai tasiri wanda zai iya taimakawa wajen inganta sassauci da kewayon motsi a cikin kafadu. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don hana rauni. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo. Idan ba ku da tabbacin yadda za ku yi motsa jiki daidai, la'akari da samun jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Juya Gaban Fada?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki wani nau'i ne, wanda za ku kawo hannu ɗaya a jikinku kuma kuyi amfani da ɗayan ku don danna shi kusa da kirjinku, yana shimfiɗa bayan kafada.
• Ƙofar Ƙofar wata hanya ce ta daban don yin Juya kafada, ta hanyar tsayawa a cikin buɗaɗɗen ƙofa da sanya hannayenka a kowane gefen firam ɗin, sannan ka jingina gaba don shimfiɗa kafadu.
• Kafa ya shimfiɗa wani dabam, inda kuka tsaya fuskantar bango kuma sanya hannayenku a kan bango sama da kanka, to, jingina da jikinka ya ji shimfiɗa a cikin kafadu.
• Aƙarshe, angeling angul na yoga shine bambancin yoga na shimfidar shimfidar kafada, inda kuka ƙetare hannu ɗaya a ƙarƙashin ɗayan, tanƙwara

Me suna da abin da ya sanya ɗaukehawa ga Juya Gaban Fada?

• Orger Brich: Wannan aikin shima ya cika kafada ta hanyar shirya tsoka iri ɗaya (pecoralis da deltoids), amma a cikin ɗan ɗan ƙaramin ƙasa don babba.
• Fitar da kai: Yayinda wannan aikin da aka yi niyya ga wuya, wannan aikin ya cika da juyawa kafada yayin da yake taimaka wajen rage tashin hankali a cikin babba, bada izinin kafada kafada da ci gaba da sassauci gaba daya.