Kunna kusa da kafada

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

Sakonni ga Kunna kusa da kafada

Ƙunƙarar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙaƙwalwar Ƙaƙwalwar kafada da Sauƙaƙe tashin hankali a cikin babba da wuya. Yana da manufa ga kowa, musamman waɗanda ke yin dogon sa'o'i a aikin tebur ko kuma daidaikun mutane masu shiga cikin wasanni waɗanda ke buƙatar motsin kafaɗa mai mahimmanci. Haɗa wannan shimfiɗa a cikin aikin yau da kullum zai iya taimakawa wajen inganta matsayi, rage haɗarin raunin kafada, da inganta lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kunna kusa da kafada

• Ɗauki hannun dama naka ka shimfiɗa shi a jikinka a kusan tsayin ƙirji, kiyaye hannun a tsaye.
• Yi amfani da hannun hagu don jawo hannun dama a hankali kusa da kirjin ku har sai kun ji mikewa a kafadar dama.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, tunawa da yin numfashi sosai kuma a ko'ina cikin ko'ina.
• Saki kuma maimaita tsari tare da hannun hagunku, tabbatar da cewa bangarorin biyu sun sami madaidaiciyar shimfiɗa daidai.

Lajin Don yi Kunna kusa da kafada

• **Madaidaicin Matsayi ***: Tsaya ko zama a tsaye tare da faɗin ƙafafu da ƙafafu. Miƙa hannu ɗaya a jikinka a tsayin ƙirji kuma yi amfani da ɗayan hannun don riƙe shi a wurin. Guji kuskuren gama-gari na hunching ko zagaye kafaɗunku yayin yin wannan shimfiɗa saboda yana iya haifar da miƙewa mara kyau kuma yana iya raunana tsokoki.
• ** Rike da Numfashi ***: Rike shimfiɗar na tsawon daƙiƙa 15-30 kuma yin numfashi akai-akai. Kuskure ne na yau da kullun ka riƙe numfashi yayin mikewa. Wannan na iya haifar da tashin hankali mara amfani a jikinka kuma baya barin tsokoki su huta da mikewa da kyau.
• **Kada Kayi Maƙarƙashiya**: Ka guji ja ko jan hannunka da ƙarfi. Ya kamata mikewa ya ji dadi kuma ku

Kunna kusa da kafada Tambayoyin Masu Nuna

Shi beginners za su iya Kunna kusa da kafada?

Ee, tabbas masu farawa za su iya yin motsa jiki na Wrap Around Hander Stretch. Hanya ce mai sauƙi kuma mai tasiri don ƙara haɓakawa da kewayon motsi a cikin kafadu. Ga yadda za a yi: 1. Tsaya ko zama a tsaye. 2. Mika hannu daya a gabanka a tsayin kafada. 3. Ka kai sauran hannunka a jikinka kuma yi amfani da shi don jan hannun da aka mika a hankali zuwa kirjinka. Ya kamata ku ji mikewa a kafadar ku. 4. Rike mikewa na tsawon dakika 30. 5. Maimaita mikewa da daya hannun. Ka tuna, kada ka shimfiɗa har zuwa maƙasudin zafi. Ya kamata ya ɗan ji daɗi, amma ba mai zafi ba. Idan kun ji wani ciwo, rage ƙarfin shimfiɗa.

Me ya sa ya wuce ga Kunna kusa da kafada?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Kai yana buƙatar ka kai hannu ɗaya sama ka lanƙwasa shi a bayan kai, sannan yi amfani da ɗayan hannunka don jawo gwiwar gwiwar a hankali.
• Ƙofar Ƙofar Fadakarwa ta ƙunshi tsayawa a buɗaɗɗen ƙofa, sanya hannuwanku a tsayin kafada a kowane gefen firam ɗin, sannan a hankali a jingina gaba don shimfiɗa kafadu.
• Tsayewar bangon bango ana yin shi ta hanyar tsayawa suna fuskantar bango, mika hannuwanku da sanya hannayenku kan bango, sannan ku karkatar da jikin ku a hankali.
• Jirgin saman da ya shimfiɗa hannu ya ƙunshi mayaƙan hannu daya a kan kanka, sannan ka tanada shi a gwiwar hannu a bayan ka, da kuma amfani da wannan hannun don jan gwiwar kasa.

Me suna da abin da ya sanya ɗaukehawa ga Kunna kusa da kafada?

• "Kafada Rolls" wani motsa jiki ne mai dacewa yayin da suke taimakawa wajen sassauta tsokoki na kafada, ƙara yawan jini zuwa yankin, da kuma shirya kafadu don ƙarin mikewa mai zurfi, haɓaka tasirin kunsa a kusa da kafada.
• "Arm Circles" na iya zama ƙari mai kyau ga kunsa a kusa da kafada yayin da suke aiki a kan ƙungiyoyin tsoka iri ɗaya, inganta motsin kafada da ƙarfi, wanda zai iya sa kullun a kusa da kafada ya fi tasiri.