Kashin Baya

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Rectus Abdominis

Sakonni ga Kashin Baya

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa ) wanda aka tsara don ƙara sassauci, inganta matsayi, da kuma rage ciwon baya. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i suna zaune ko kuma suna da rashin jin daɗi. Shiga cikin wannan motsa jiki na iya inganta lafiyar kashin baya, haɓaka motsin jiki gaba ɗaya, kuma yana ba da gudummawa ga ingantacciyar lafiyar jiki.

Yanayinta: tsammanin nuni a nuni Kashin Baya

• Lanƙwasa gwiwa na dama kuma ku haye shi a kan ƙafar hagu, sanya ƙafar dama a ƙasa a waje da gwiwa na hagu.
• Juya juzu'in ku zuwa dama, sanya gwiwar gwiwar hagu a waje na gwiwa na dama don taimakawa zurfafa mikewa.
• Riƙe wannan matsayi na tsawon daƙiƙa 20 zuwa 30, riƙe madaidaiciyar baya da kiyaye kafaɗun ku.
• A hankali kwance kuma maimaita tsari a gefe na gaba.

Lajin Don yi Kashin Baya

• Matsayin da ya dace: Fara da zama a ƙasa tare da shimfiɗa ƙafafunku a gabanku. Lanƙwasa gwiwa na dama kuma sanya ƙafar a waje na gwiwa na hagu. Juya juzu'in ku zuwa dama, yin amfani da gwiwar gwiwar hagu a kan gwiwar ku na dama azaman lefi. Tabbatar kiyaye bayanka a mike yayin karkarwa, kamar yadda hunching zai iya raunana tsokoki na baya.
• Numfashi: Kada ka rike numfashi yayin mikewa. Yana da mahimmanci a sha numfashi akai-akai saboda yana taimakawa wajen shakatawa tsokoki da zurfafa shimfiɗa. Kuskure na yau da kullun shine riƙe numfashin ku, wanda zai iya haifar da tashin hankali a cikin jikin ku kuma ya rage tasirin shimfidawa.
• Kar a wuce gona da iri: Miqewa zuwa wurin

Kashin Baya Tambayoyin Masu Nuna

Shi beginners za su iya Kashin Baya?

Ee, masu farawa zasu iya yin motsa jiki Stretch na Spinal. Koyaya, yana da mahimmanci a fara a hankali kuma a hankali don guje wa rauni. Hakanan yana da kyau a sami wani mai ilimi game da motsa jiki, kamar mai horar da jiki ko mai koyar da yoga, ya jagorance ku da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo.

Me ya sa ya wuce ga Kashin Baya?

• Cat-Cow Stretch: Ana yin wannan bambance-bambancen akan kowane hudu, musanyawa tsakanin karkatar da baya zuwa rufi (cat) da tsoma shi zuwa kasa ( saniya), yana haɓaka sassaucin kashin baya da zagayawa.
• Matsayin Yaro: Wannan matsayi mai natsuwa ya haɗa da zama a kan dugadugansa tare da juzu'in naɗewa gaba bisa cinyoyinsu kuma an miƙa hannaye a gaba, a hankali yana shimfiɗa kashin baya.
• Cobra Pose: Wannan bambancin ya haɗa da kwance fuska a ƙasa, sannan yin amfani da tsokoki na hannu don ɗaga ƙirji da murɗa baya, shimfiɗa kashin baya da buɗe kirji.
• Gada Pose: Wannan matsayi ya ƙunshi kwanciya a baya tare da durƙusa gwiwoyi da ƙafafu a ƙasa, sannan ɗaga hips zuwa rufi don shimfiɗa kashin baya da ƙarfafa tsokoki na baya.

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

• Pose na yaro: Pose na yaro babban motsa jiki ne ga mai shimfiɗa shimfiɗa saboda shi ma yana buɗe mai shimfiɗa kuma yana taimakawa wajen sauƙaƙe damuwa da gajiya.
• Cobra Pose: Wannan pose ya cika hadayar da kashin baya a baya da kafada, yana kara inganta tasirin shimfidar kashin baya.