Kwance Ƙarƙashin Baya

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

Sakonni ga Kwance Ƙarƙashin Baya

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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafawa ne. Yana da manufa ta yau da kullun ga mutanen da ke shafe tsawon sa'o'i suna zaune ko waɗanda ke fama da rashin jin daɗi na ƙasa. Mutane za su so su shiga cikin wannan motsa jiki kamar yadda zai iya inganta matsayi mai mahimmanci, haɓaka motsi, da yiwuwar rage haɗarin ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Kwance Ƙarƙashin Baya

• A hankali ɗaga gwiwa ɗaya kuma yi amfani da hannayenka don ja shi a hankali zuwa ga ƙirjinka, ajiye ɗayan ƙafar a ƙasa.
• Riƙe wannan matsayi na kimanin daƙiƙa 15 zuwa 30, jin shimfiɗar laushi a cikin ƙananan baya da yankin hip ɗin ku.
• Sannu a hankali saki gwiwa kuma komawa zuwa wurin farawa.
• Maimaita tsari tare da ɗayan kafa, kuma ci gaba da canza ƙafafu don adadin da ake so na maimaitawa.

Lajin Don yi Kwance Ƙarƙashin Baya

• Knee zuwa Kirji: A hankali lanƙwasa gwiwa ɗaya kuma kawo shi zuwa ga ƙirjin ku, haɗa hannayenku kusa da gwiwa ko gashin ku don riƙe shi a wuri. Kuskuren gama gari anan shine jan gwiwa da karfi zuwa kirji, wanda zai iya takura ka baya. Madadin haka, a hankali a ja gwiwa har sai kun ji dadi shimfidawa.
• Tsaya Tsakanin Spine: Yayin da kake ja gwiwa zuwa kirjinka, tabbatar da bayan baya da kashin baya sun kasance cikin tsaka tsaki a kasa. Ka guji yin baka na baya ko ɗaga hips ɗinka daga ƙasa, saboda hakan na iya haifar da ciwon baya.
• Rike da Canja: Rike shimfiɗar na kusan daƙiƙa 20 zuwa 30, sannan a hankali sakin ƙafar ka zuwa wurin farawa. Maimaita

Kwance Ƙarƙashin Baya Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Ƙarƙashin Baya?

Ee, tabbas masu farawa za su iya yin motsa jiki na Ƙarshen Baya. Yana da taushi mai shimfiɗa wanda zai iya taimakawa wajen rage ciwon baya da tashin hankali. Koyaya, yana da mahimmanci koyaushe don farawa sannu a hankali kuma kula da tsari mai kyau don hana rauni. Idan akwai wani rashin jin daɗi ko jin zafi yayin motsa jiki, ana ba da shawarar dakatar da tuntuɓar ƙwararrun motsa jiki ko likitan motsa jiki. Ana kuma ba da shawarar yin dumama kafin fara kowane aikin yau da kullun.

Me ya sa ya wuce ga Kwance Ƙarƙashin Baya?

• A supin spart cry: a cikin wannan bambance-bambancen, kuna kwance a baya kuma ku ƙetare ƙafar ku ta hanyar juya kashin kanku ta hanyar juya gwiwoyinku zuwa gefe ɗaya.
• Ƙarƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙa: Wannan ya haɗa da kwanciya a bayanka tare da durƙusa gwiwoyi, sa'an nan kuma ɗaga ƙashin ƙugu a hankali kuma ka rage baya daga ƙasa.
• Ƙafafun-Up-the-Wall Stretch: Don wannan bambancin, kuna kwance a bayanku kusa da bango kuma ku shimfiɗa ƙafafunku sama da bango, wanda zai iya taimakawa wajen shimfiɗa bayanku da kuma rage tashin hankali.
• Ƙarƙashin Gada: Wannan ya haɗa da kwanciya a bayanka tare da gwiwoyi, sannan ɗaga hips ɗinka daga ƙasa don ƙirƙirar gada, wanda zai iya shimfiɗa ƙananan baya da ƙarfafa tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Ƙarƙashin Baya?

• Posean yaron ya kuma cika bashin ƙananan baya yayin da yake ba da damar m turples da annashuwa na ƙananan tsokoki da inganta murmurewa da inganta murmurewa da inganta murmurewa da inganta murmurewa da inganta murmurewa da inganta murmurewa da inganta murmurewa da inganta murmurewa da inganta murmurewa da inganta murmurewa da inganta murmurewa da inganta murmurewa da ci gaba
• The Knee to Chest Stretch can be a beneficial addition to the Lying Lower Back Stretch routine as it targets the hamstrings and buttocks, muscles that, when tight, can contribute to lower back discomfort.