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 Ƙarfafa Ƙarfafawa a Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa. Yana da kyau ga mutanen da ke fama da rashin jin daɗi na ƙananan baya ko waɗanda suka shafe tsawon sa'o'i suna zaune, wanda zai iya haifar da matsi a wannan yanki. Yin wannan shimfidawa akai-akai zai iya taimakawa wajen inganta matsayi, rage ciwon baya, da haɓaka motsi gaba ɗaya, yana sa ya zama ƙari mai mahimmanci ga duk wani aiki mai dacewa ko lafiya.

Yanayinta: tsammanin nuni a nuni Kwance Ƙarƙashin Baya

• A hankali ja gwiwa ɗaya zuwa ƙirjinka, yin amfani da hannayenka don riƙe shi a wuri, yayin da ke ajiye ɗayan ƙafar a ƙasa.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, jin shimfiɗa a hankali a cikin ƙananan baya.
• Sannu a hankali saki gwiwa kuma ku koma wurin farawa.
• Maimaita tsari tare da ɗayan kafa, kuma ci gaba da musanya tsakanin kowace kafa don adadin da ake so na maimaitawa.

Lajin Don yi Kwance Ƙarƙashin Baya

• Motsi masu sarrafawa: Lanƙwasa gwiwa ɗaya kuma ja shi a hankali zuwa ga ƙirjin ku ta amfani da hannaye biyu. Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, sannan a hankali mayar da ƙafar ku zuwa wurin farawa. Maimaita shimfiɗa tare da ɗayan kafa. Yana da mahimmanci don aiwatar da waɗannan motsin a hankali kuma a cikin tsari mai sarrafawa don guje wa ƙulla ƙananan baya.
• Fasahar Numfashi: Numfashi sosai kuma a ko'ina cikin motsa jiki. Yi numfashi yayin da kuke ja gwiwa zuwa kirjin ku, kuma ku fitar da numfashi yayin da kuke sakin shi. Numfashin da ya dace yana taimakawa wajen shakatawa da tsokoki da kuma ƙara tasiri na shimfidawa.
• Ka guje wa wuce gona da iri: Yayin da yake da mahimmanci don shimfiɗa ƙananan baya, kauce wa ja da gwiwa

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. Wannan motsa jiki yana da sauƙi kuma mai sauƙi, yana sa ya zama manufa ga mutanen da suka fara farawa. Zai iya taimakawa wajen rage ciwon baya da kuma inganta sassauci. Koyaya, ana ba da shawarar koyaushe don fara kowane sabon motsa jiki na yau da kullun a hankali kuma a hankali ƙara ƙarfi akan lokaci don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, yana da mahimmanci a tsaya nan da nan kuma a tuntuɓi ƙwararren kiwon lafiya.

Me ya sa ya wuce 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa: A cikin wannan bambancin, za ka kwanta a bayanka kuma ka haye kafa ɗaya a kan ɗayan, sannan ka karkatar da hips ɗinka zuwa gefe ɗaya, da nufin samun gwiwa don taɓa ƙasa.
• Yawon shakatawa na pelvic: Wannan shimfiɗa ya ƙunshi kwance a bayan ka tare da gwiwowinku ya tanadi da ƙafafunku a ƙasan, to, tarihinku a ciki kuma yana tura ciki.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya: Ana yin wannan ta hanyar kwanciya a bayanka tare da durƙusa gwiwoyi da ƙafafu a ƙasa, sa'an nan kuma ba da damar gwiwoyi biyu su faɗi gefe ɗaya yayin da suke ajiye kafadu a ƙasa.
• Ƙwararren Cat-Cow: Ko da yake ba a yi shi a kwance ba, wannan yoga zai iya shimfiɗa ƙananan baya ta hanyar canzawa tsakanin arching.

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

• Matsayin Yaro wani kyakkyawan motsa jiki ne wanda ya dace da Ƙarƙashin Ƙarƙashin Baya. Yana kaiwa ga ƙananan tsokoki na baya kuma yana taimakawa wajen tsawaita da shimfiɗa kashin baya, yana inganta tasiri na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara.
• A ƙarshe, Ƙarƙashin Ƙirji-zuwa Ƙirji kuma na iya haɗawa da Ƙarshen Ƙarshen Baya. Wannan motsa jiki yana kara taimako kan tashin hankali a cikin ƙananan baya da kwatangwalo, wanda zai iya sa armasan baya baya baya da amfani.