Juyawa Baya

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Juyawa Baya

Rolling Back shine motsa jiki mai ƙarfi wanda ke ƙarfafa ainihin ku, inganta sassauci, da haɓaka daidaitawar jiki. Ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da masu farawa waɗanda ke son haɓaka ƙarfin ƙarfi da ƴan wasa waɗanda ke neman haɓaka aikinsu na zahiri. Mutane na iya so su yi wannan motsa jiki kamar yadda ba kawai sautin jiki ba amma kuma yana taimakawa wajen inganta matsayi, rage ciwon baya, da haɓaka ma'aunin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Juyawa Baya

• Shaka da kuma dibar bakin ciki a ciki, sannan ka karkatar da bayanka don mirgina kan tabarma, kashin bayan kashin baya, har sai kafadunka sun taba tabarma.
• Fitar da kai da kafadu daga kan tabarma, karkade sama har sai kun yi rabi tsakanin kwanciya da zama.
• Shaƙa kuma ka riƙe wannan matsayi na ɗan lokaci, kiyaye lanƙwasa a cikin kashin baya.
• Fitar da numfashi sannan a mirgina kasa akan tabarma, vertebra daya a lokaci guda, har sai bayanka ya sake kwantawa akan tabarma.

Lajin Don yi Juyawa Baya

• Tsarin Da Ya dace da Dabaru: Kuskuren da ya fi kowa a cikin motsa jiki na Rolling Back shine rashin tsari mai kyau. Tabbatar cewa bayanku yana zagaye, an cusa haƙar ku a cikin ƙirjin ku, kuma gwiwoyinku sun durƙusa zuwa kirjin ku. Yi amfani da abs ɗin ku don jujjuya baya, ba ƙarfi ko wuyan ku ko kafadu ba.
• Sarrafa motsin ku: Kuskuren gama gari yana juyawa da sauri ko kuma yayi nisa. Yi ƙoƙarin sarrafa motsin ku, juyawa kawai har sai ruwan kafadar ku ya taɓa ƙasa, sannan amfani da abs ɗin ku don mirgina baya. Wannan yana taimakawa wajen shiga tsokoki masu dacewa da kuma guje wa rauni.
• Yi amfani da Sama mai laushi: Don guje wa cutar da kashin baya, yi wannan motsa jiki a kan ƙasa mai laushi kamar tabarmar yoga ko kafet. Ka guji yin shi a saman tudu.
• Saurari Naku

Juyawa Baya Tambayoyin Masu Nuna

Shi beginners za su iya Juyawa Baya?

Ee, masu farawa zasu iya yin motsa jiki na Rolling Back. Koyaya, yana da mahimmanci don farawa sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Hakanan yana da taimako don samun mai horarwa ko gogaggen mutum ya jagorance ku ta hanyar aiwatarwa don tabbatar da cewa kuna yin shi daidai. Idan kun ji wani rashin jin daɗi ko zafi, dakatar da motsa jiki nan da nan.

Me ya sa ya wuce ga Juyawa Baya?

• Roll Side-to-Side shine wani bambance-bambancen inda ake yin nadi daga wannan gefen jiki zuwa wancan, maimakon gaba da baya.
• Rolling na Diagonal ya ƙunshi mirgina kai tsaye a cikin jiki, yana ƙara ƙarin ƙalubale ga Rolling Back na gargajiya.
• Roll-Arm Roll shine mafi girman ci gaba inda ake yin nadi ta amfani da hannu ɗaya kawai don tallafi.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa mai Ƙaƙwalwa mai Ƙaƙwalwa ne wanda aka yi a kan wani wuri mai tsayi kamar benci ko mataki, yana ƙara ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Juyawa Baya?

• 'Dari' wani motsa jiki ne na Pilates wanda ya dace da Rolling Back, kamar yadda kuma yana inganta kwanciyar hankali da sarrafawa yayin da yake kalubalanci jimiri, wanda zai iya inganta tasirin motsa jiki na Rolling Back.
• Motsa jiki na 'The Bridge' babban abin cikawa ne ga Rolling Back saboda yana haɓaka haɓakar kashin baya kuma yana ƙarfafa ƙananan tsokoki na baya, waɗanda ke da mahimmanci don yin motsa jiki na Rolling Back tare da tsari mai kyau da sarrafawa.