Kwance Gwiwoyi Kan Miqewa

• Sakonnin ƙafa: Kokarin., Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Kwance Gwiwoyi Kan Miqewa

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 Ƙarƙa ne wanda ya fi mayar da hankali ga ƙananan baya da hips, yana taimakawa wajen rage taurin kai da tashin hankali a waɗannan wurare. Hanya ce mai kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i suna zaune ko kuma suna da salon rayuwa. Ta hanyar haɗa wannan shimfiɗa a cikin aikinku na yau da kullum, za ku iya inganta sassaucinku, haɓaka kewayon motsinku, da yiwuwar rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Kwance Gwiwoyi Kan Miqewa

• Kunna gwiwoyinku kuma ku kawo su sama don ƙafafunku su yi lebur a ƙasa, kusan nisa-kwatanci dabam.
• Tsayawa kafadu da hannaye a ƙasa, a hankali mirgine gwiwowin ku biyu a hankali zuwa gefe ɗaya.
• Riƙe wannan matsayi na kusan daƙiƙa 15 zuwa 20, jin shimfiɗa a cikin ƙananan baya da kwatangwalo.
• A hankali ku dawo da gwiwoyinku zuwa tsakiya kuma ku maimaita aikin a wancan gefe. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Kwance Gwiwoyi Kan Miqewa

• Motsi Mai Sarrafa: Kawo gwiwoyi biyu zuwa kirjin ka, tare da su tare. A hankali runtse duka gwiwoyi zuwa gefe ɗaya, ƙoƙarin kiyaye jikinka na sama a ƙasa. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba gaggawa ko tilastawa ba, don kauce wa duk wani rauni na tsoka ko rauni.
• Numfashi Da Kyau: Yana da mahimmanci a yi numfashi daidai yayin da ake yin Rolling Knee Roll Over Stretch. Yi numfashi lokacin da kuka kawo gwiwoyi har zuwa kirjin ku, kuma ku fitar da numfashi yayin da kuke runtse gwiwoyinku gefe guda. Wannan zai taimaka jikinka ya huta kuma ya sami mafi kyawun iyawa.
• Guji Ƙarfafawa: Kuskure na gama gari shine ƙoƙarin tilasta gwiwoyi su taɓa

Kwance Gwiwoyi Kan Miqewa Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Gwiwoyi Kan Miqewa?

Ee, tabbas masu farawa za su iya yin aikin motsa jiki na Kwangilar Kwangilar Kwangila. Yana da motsa jiki mai sauƙi da tasiri wanda zai iya taimakawa wajen inganta sassauci da kuma rage ƙananan ciwon baya. Koyaya, kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfin shimfiɗa. Idan an sami wani rashin jin daɗi ko ciwo, zai zama da kyau a dakatar da aikin kuma a tuntuɓi ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Kwance Gwiwoyi Kan Miqewa?

• Kwangilar Knee A Tsaye: A cikin wannan bambancin, kuna tsaye tsaye, ɗaga gwiwa ɗaya zuwa ga ƙirjin ku kuma a hankali mirgine shi zuwa gefe, kiyaye daidaito tare da goyon bayan bango ko kujera.
• Knee Roll Over Stretch: Wannan sigar ana yin ta tana kwance a bayanka, tana ɗaga gwiwoyi zuwa ƙirjinka, sannan a hankali mirgina su gefe ɗaya, ajiye jikinka na sama a ƙasa.
• Babban gwiwa mirgine a kan shimfiɗa: Wannan ya shafi kwance a baya tare da hannayenka tare da hannayenku har zuwa gefe guda-90, sannan kuma mirgine su zuwa gefe guda yayin da yake kiyaye kafadu.
• Yoga-Inspired Knee Roll Over Stretch: Wannan shimfidawa, yawanci ana gani a yoga

Me suna da abin da ya sanya ɗaukehawa ga Kwance Gwiwoyi Kan Miqewa?

• A cat-rakumi wani motsa jiki ne wanda zai iya biyan birgima a gwiwa a kan shimfiɗa a yayin da yake inganta sassauci na kasa da ƙarfi, taimako a cikin cigaba da rauni.
• Har ila yau, mai shimfiɗa ta shimfiɗa ta maɗaukaki a gwiwa a kan shimfiɗa a gwiwa kamar yadda take a bayan cinyoyin cinyoyinku, inganta sassauci da ma'auni, wanda zai iya sauƙaƙa yin karya a kan shimfiɗa a gwiwa.