Ketare kafada kafada

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Ketare kafada kafada

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa don Ƙarfafa sassauci da Sauƙaƙe tashin hankali a cikin kafadu da babba baya. Yana da kyau ga mutanen da ke ciyar da sa'o'i masu tsawo a tebur ko yin ayyukan da ke buƙatar maimaita motsi na kafada, kamar 'yan wasa ko ma'aikatan ofis. Yin wannan shimfiɗa a kai a kai zai iya taimakawa wajen inganta matsayi, rage haɗarin raunin kafada, da inganta lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Ketare kafada kafada

• Mika hannu ɗaya kai tsaye a gabanka a tsayin kafaɗa.
• A hankali kawo wannan hannun a kirjin ku, ta yin amfani da dayan hannun don jawo shi kusa da kirjin ku har sai kun ji mikewa a kafadar ku.
• Riƙe wannan shimfiɗar na kusan daƙiƙa 20 zuwa 30, yin numfashi sosai da kuma riƙe madaidaiciyar matsayi.
• Saki, girgiza hannuwanku, kuma maimaita aikin tare da ɗayan hannu.

Lajin Don yi Ketare kafada kafada

• Sanya Hannu: Mika hannu ɗaya a gabanka a tsayin kafaɗa, sannan a hankali ja shi a jikinka ta amfani da ɗayan hannunka. Hannun hannun miƙewa yakamata a sassauta. Ka guji ja daga gwiwar hannu saboda wannan na iya sanya damuwa mara amfani akan haɗin gwiwa. Madadin haka, sanya matsa lamba a bayan hannunka, kusa da yankin tricep.
• Sarrafa Sarrafa: A hankali ƙara shimfiɗa zuwa wani wuri inda za ku ji jan hankali, amma babu ciwo. Idan ya yi zafi, kuna mikewa da nisa. Kuskure ne na yau da kullun don tunanin cewa tsayin daka mai ƙarfi yana daidai da shimfiɗa mafi kyau, yayin da a zahiri, wuce gona da iri na iya haifar da raunin tsoka ko rauni.
• Rike kuma

Ketare kafada kafada Tambayoyin Masu Nuna

Shi beginners za su iya Ketare kafada kafada?

Ee, masu farawa tabbas za su iya yin motsa jiki na shimfiɗa kafada. Yana da motsa jiki mai sauƙi da tasiri wanda zai iya taimakawa wajen haɓaka sassauci da kewayon motsi a cikin kafadu. Ga yadda za a yi: 1. Tsaya ko zama a tsaye. 2. Shakata da kafadu. 3. Mika hannu ɗaya a gabanka, ajiye shi a tsayin kafaɗa. 4. Matsar da wannan hannun a jikinka, yi amfani da sauran hannunka don jawo shi kusa da kirjinka har sai ka ji mikewa a kafada. 5. Riƙe wannan matsayi na kimanin 15-30 seconds. 6. Saki kuma maimaita wannan tsari tare da ɗayan hannu. Ka tuna, yana da mahimmanci a kiyaye motsin ku a hankali da sarrafawa. Kada ka ja da ƙarfi ko haifar da wani ciwo. Idan kun ji wani rashin jin daɗi, sauƙaƙa wurin shimfiɗa kaɗan. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan ilimin motsa jiki idan ba ku da tabbacin yadda ake yin kowane motsa jiki.

Me ya sa ya wuce ga Ketare kafada kafada?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki: A cikin wannan sigar, kuna yin shimfiɗa yayin da kuke zaune, wanda zai iya taimakawa ga waɗanda ke da matsalolin daidaitawa ko ƙananan raunin jiki.
• Wallolin da bango na kafada: Wannan bambance-bambancen ya ƙunshi amfani da bango don samar da ƙarin tallafi da kuma leverage, yana ba da izinin shimfiɗa mai zurfi.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki: Wannan sigar ta ƙunshi ƙungiyar juriya, wadda za a iya amfani da ita don ƙara ƙarfin shimfidawa da ƙaddamar da zaruruwan tsoka daban-daban.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki: Wannan bambancin ya ƙunshi kwanciya a bayanka da yin amfani da nauyin jikinka don ƙara ƙarfin shimfiɗa.

Me suna da abin da ya sanya ɗaukehawa ga Ketare kafada kafada?

• "Neck Stretches" na iya zama mai amfani mai amfani ga Cross Over Hander Stretch kamar yadda kuma suke mayar da hankali kan kawar da tashin hankali a cikin jiki na sama, musamman a cikin wuyansa da tsokoki na kafada, wanda zai iya inganta yanayin gaba ɗaya da daidaitawa.
• "Maganin Pectoral" na iya aiki da kyau tare da Cross Over shoulder Stretch yayin da suke kai hari ga tsokoki na ƙirji, inganta daidaituwa a cikin jiki na sama ta hanyar magance hali na hunch ko zagaye kafadu gaba.