Kashin baya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Kashin baya

Motsa jiki na Spine shine motsa jiki mai amfani wanda aka tsara don inganta sassauci, matsayi, da kuma rage ciwon baya. Yana da manufa ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar dogon lokaci suna zaune ko suna da tarihin al'amuran baya. Shiga cikin wannan motsa jiki na iya haifar da ingantaccen lafiyar kashin baya, rage tashin hankali, da haɓaka aikin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kashin baya

• Fara da zama a ƙasa tare da shimfiɗa ƙafafunku a gabanku kuma ƙafafunku suna lanƙwasa.
• Lanƙwasa gwiwa na dama kuma sanya ƙafar dama a waje na gwiwa na hagu.
• Sanya hannun dama a bayanka don tallafi, sannan ka lanƙwasa gwiwar gwiwar hagu kuma ka juya zuwa dama, sanya bayan gwiwar gwiwarka zuwa gwiwa na dama.
• Yi numfashi don zama tsayi da fitar numfashi yayin da kuke murɗawa, danna gwiwar gwiwar ku a gwiwa kuma kuna kallon kafaɗar dama.
• Riƙe shimfiɗar har zuwa daƙiƙa 30, sannan a hankali komawa tsakiyar kuma maimaita a gefe guda.

Lajin Don yi Kashin baya

• ** Shiga Jigon ku ***: Ƙarfafa tushen ku yana da mahimmanci don tallafawa kashin baya. Lokacin yin kowane motsa jiki, tabbatar da shigar da tsokoki na asali. Wannan ba kawai zai kare kashin baya ba amma kuma zai inganta tasirin aikin motsa jiki.
• **A guji murgudawa da lankwasawa lokaci guda**: Kuskure ɗaya na yau da kullun shine murɗawa da lanƙwasa kashin baya a lokaci guda. Wannan na iya sanya matsi mai yawa akan kashin baya kuma ya haifar da rauni. Koyaushe yi waɗannan motsi daban kuma tare da kulawa a hankali.
• ** Hutu na yau da kullun ***: Guji ci gaba da motsa jiki mai ƙarfi wanda ke sanya matsi akai-akai akan kashin baya. Yi hutu na yau da kullun don ba da damar tsokoki su huta. Yin aiki da yawa zai iya haifar da gajiyar tsoka kuma yana ƙara yiwuwar rauni.
• ** Dumu-dumu da Sanyi

Kashin baya Tambayoyin Masu Nuna

Shi beginners za su iya Kashin baya?

Ee, masu farawa tabbas za su iya yin motsa jiki na kashin baya. Koyaya, yana da mahimmanci a fara da motsa jiki mai sauƙi da sauƙi don guje wa rauni. Wasu atisayen motsa jiki na kashin baya sun haɗa da: 1. Tsantsar Rakumi: Wannan atisayen ya kunshi harba bayanka kamar kyanwa sannan kuma daga kirjin ka da kai da gindi kamar rakumi. Yana taimakawa wajen inganta sassaucin kashin baya. 2. Matsayin Yara: Wannan yoga pose ne wanda ke shimfiɗa ƙananan baya kuma yana taimakawa wajen rage tashin hankali. 3. Tilt pelvic: Wannan motsa jiki yana ƙarfafa ƙananan baya da tsokoki. 4. Tsawo Baya: Wannan ya haɗa da kwanciya akan ciki da kuma ɗaga jikinka a hankali daga ƙasa. Yana ƙarfafa tsokoki na baya na baya. 5. Bridge Pose: Wannan yoga pose yana ƙarfafa baya da tsokoki. 6. Ana sauya juzu'i: Wannan yoga pose yana taimaka wa inganta sassa sassauji na kwai. Ka tuna, yana da mahimmanci a yi waɗannan darussan daidai don guje wa rauni. Idan ba ku da tabbacin yadda za ku yi su, yana da kyau

Me ya sa ya wuce ga Kashin baya?

• Kashin baya, kamar yadda aka fi sani da shi, yana tallafawa jiki kuma yana kare kashin baya.
• Rukunin kashin baya yana aiki azaman hanyar jijiyoyi daga kwakwalwa zuwa sauran jiki.
• Rukunin dorsal kalma ne da ake amfani da shi a jikin dabba, daidai da kashin bayan mutum, yana ba da tallafi na tsari da kariya ga kashin baya.
• Rachis, kalmar da ake amfani da ita sau da yawa a jikin tsuntsaye, yayi kama da kashin baya, yana ba da tallafi da haɗin kai ga gashin fuka-fuki, kamar yadda kashin baya ke yi ga tsokoki a cikin mutane.

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

• Plank wani motsa jiki ne wanda ya dace da kashin baya yayin da yake ƙarfafa tsokoki masu mahimmanci waɗanda ke da mahimmanci don ba da tallafi ga kashin baya, don haka rage haɗarin ciwon baya da rauni.
• Matsayin yaro shine matsayi na yoga wanda zai iya taimakawa kashin baya ta hanyar kawar da tashin hankali a baya, wuyansa, da kafadu, inganta shakatawa da kuma shimfiɗa a cikin kashin baya.