Kashin Baya

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu

Sakonni ga Kashin Baya

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da aka tsara don inganta sassauci, haɓaka matsayi, da kuma rage ciwon baya ta hanyar ƙaddamar da tsokoki a baya da kashin baya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ciyar da lokaci mai yawa a zaune ko kuma suna da ƙarancin matsayi. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa kula da lafiyar kashin baya, haɓaka daidaitawar jiki, da yuwuwar rage haɗarin matsalolin da ke da alaƙa da baya.

Yanayinta: tsammanin nuni a nuni Kashin Baya

• Lanƙwasa gwiwa na dama kuma sanya ƙafar dama ta kwanta a ƙasa a wajen gwiwa na hagu.
• Sanya hannun dama a ƙasa a bayanka don tallafi, sannan karkatar da gangar jikinka zuwa dama kuma kunsa hannun hagu a kusa da gwiwa na dama.
• Rike wannan matsayi na tsawon daƙiƙa 20 zuwa 30, mai da hankali kan kiyaye kashin bayanku madaidaiciya da juyawa daga ainihin ku.
• Sannu a hankali saki jujjuyawar, daidaita ƙafar dama, kuma maimaita motsa jiki a ɗaya gefen.

Lajin Don yi Kashin Baya

• Kiyaye Form Mai Kyau: Kuskure ɗaya na yau da kullun da mutane ke yi shine rashin kiyaye daidaitaccen tsari yayin yin shimfiɗar kashin baya. Ya kamata bayanku ya zama madaidaiciya, kuma yakamata ku ji shimfidawa tare da kashin bayanku, ba a hannunku ko kafafunku ba. Idan kun ji damuwa a wani wuri, da alama ba za ku kasance a wurin da ya dace ba.
• Kada ku yi sauri: Wani kuskure na yau da kullun shine yin gaugawa ta hanyar mikewa. Ba game da yadda sauri za ku iya yi ba, amma yadda yadda ya kamata. Ɗauki lokaci kuma ku mai da hankali kan jin shimfiɗa a cikin kashin baya.
• Kada ku wuce gona da iri: Yana da mahimmanci kada ku matsawa jikinku da ƙarfi lokacin yin shimfiɗar kashin baya. Idan kun ji zafi, tsaya

Kashin Baya Tambayoyin Masu Nuna

Shi beginners za su iya Kashin Baya?

Ee, tabbas masu farawa zasu iya yin motsa jiki na Spinal Stretch. Koyaya, yana da mahimmanci a ɗauka a hankali kuma a tabbatar da tsari daidai don guje wa rauni. Zai iya zama taimako don samun mai horarwa ko ƙwararren ƙwararren ya jagorance ku da farko. Hakanan, idan kuna da yanayin baya ko kashin baya da aka rigaya, ana ba da shawarar tuntuɓar likita ko likitan motsa jiki kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Kashin Baya?

• Tsaye Tsaye na Spinal Stretch: Tsaya madaidaiciya tare da faɗin ƙafafu a baya, karkatar da gwiwoyi kaɗan kuma karkatar da jikinka na sama gaba, ba da damar kan ka ya rataya don shimfiɗar kashin baya.
• Yaro na fitar da kara na Spalalial: A cikin wannan bambance-bambancen, kun durƙusa a kan dugaduganku, ku hau kan hannun ku na gaba, yana shimfiɗa hannuwanku gaba ɗaya, yana shimfiɗa ƙyamar ku a ƙasa.
• Cat-Cow Spinal Stretch: Ana yin wannan bambancin akan kowane hudu, inda za ku canza tsakanin tayar da baya zuwa sama (cat pose) da nutsar da cikin ku zuwa ƙasa (sanyi pose), wanda ke shimfiɗa kuma yana jujjuya kashin baya.
• Karkashin kashin baya: Wannan ya haɗa da kwanciya a bayanka, zana gwiwa ɗaya a cikin ƙirjinka sannan a hankali jagorantar shi a jikinka.

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

• Matsayin Yaro: Wannan hoton yoga yana cike da Ƙarshen Spinal Stretch saboda a hankali yana faɗaɗa ƙananan tsokoki na baya, yana taimakawa wajen rage tashin hankali da inganta lafiyar kashin baya.
• Cobra Pose: Wannan hoton yoga yana cike da Ƙaƙwalwar Spinal ta hanyar ƙarfafa tsokoki a cikin ƙananan baya da kuma ƙara sassaucin kashin baya, wanda zai iya inganta tasiri na Spinal Stretch.