Kwanciya Ta Ketare Gwiwoyi Ta Ja Ƙasa

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

Sakonni ga Kwanciya Ta Ketare Gwiwoyi Ta Ja Ƙasa

Ruwan hayewar da ke kwance akan gwiwa ta cire sosai shine motsa jiki wanda ke nisantar da ƙananan baya, kwatangwalo, da glutes, taimaka wajan ƙara sassauƙa da rage tashin hankali. Wannan shimfidawa yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i suna zaune ko kuma suna da ƙarancin jin daɗi. Haɗa wannan shimfidawa a cikin abubuwan yau da kullun na iya inganta matsayi, rage ciwon baya, da haɓaka motsin jiki gaba ɗaya, yana mai da shi zaɓi mai kyau ga waɗanda ke neman haɓaka jin daɗin jikinsu.

Yanayinta: tsammanin nuni a nuni Kwanciya Ta Ketare Gwiwoyi Ta Ja Ƙasa

• Ɗaga ƙafar dama daga ƙasa, lanƙwasa a gwiwa don samar da kusurwa 90-digiri.
• A hankali jawo gwiwa na dama a jikinka zuwa kafadarka ta hagu tare da hannun hagu, yayin da kake ajiye hannun dama naka zuwa gefe don daidaitawa.
• Riƙe wannan shimfiɗar na tsawon kusan daƙiƙa 30, jin jan hankali a cikin ƙananan baya da kugu.
• Koma kafa na dama zuwa wurin farawa kuma maimaita motsa jiki tare da kafar hagu, ja shi zuwa kafadar dama.

Lajin Don yi Kwanciya Ta Ketare Gwiwoyi Ta Ja Ƙasa

• Gudun Knee Mai Kyau: Kunna gwiwoyinku kuma sanya ƙafafunku a kwance a ƙasa. Ɗaga gwiwa na dama zuwa kirjin ku, sannan a hankali ja shi a jikinku zuwa gefen hagu ta amfani da hannun hagu. Tabbatar cewa kar a ja da ƙarfi ko da sauri, saboda wannan na iya haifar da raunin gwiwa ko ƙasa da baya.
• Sanya Hannu: Ya kamata a miƙa hannun dama hannunka zuwa gefe, tare da tafin hannunka yana fuskantar ƙasa. Wannan yana taimakawa wajen daidaita jikin ku yayin shimfiɗa. Ka guji ɗaga kafadarka ta dama daga ƙasa, saboda wannan na iya rage tasirin shimfidawa.
• Sarrafa Numfashi: Numfashi sosai yayin da kuke ja gwiwa zuwa hagu, kuma ku fitar da numfashi yayin da kuke sakin shi. Wannan yana taimakawa inganta haɓaka

Kwanciya Ta Ketare Gwiwoyi Ta Ja Ƙasa Tambayoyin Masu Nuna

Shi beginners za su iya Kwanciya Ta Ketare Gwiwoyi Ta Ja Ƙasa?

Ee, mafari na iya yin Giciyen Kwanciya bisa Knee Pull Down Stretch. Wannan motsa jiki yana da sauƙi mai sauƙi kuma yana da kyau don haɓaka sassauci a cikin ƙananan baya da hips. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci don farawa sannu a hankali kuma tabbatar da tsari daidai don hana rauni. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Yana da kyau koyaushe masu farawa su tuntubi ƙwararrun motsa jiki yayin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Kwanciya Ta Ketare Gwiwoyi Ta Ja Ƙasa?

• Karkawar kashin baya: Ana yin wannan bambancin yana kwance a bayanka tare da mika hannu zuwa bangarorin. Sai ku haye kafa ɗaya a kan ɗayan kuma ku bar shi ya faɗi gefe, yana juya kashin baya.
• Ginshiƙin Tattabara: Wannan madaidaicin yoga yana shimfiɗa kwatangwalo da ƙananan baya. Kuna kwance a bayanku, haye ƙafa ɗaya a kan kishiyar gwiwa, kuma ku ja ƙafar da ba a keɓe ba zuwa ga ƙirjin ku.
• Hoto na Hudu: Wannan bambancin ana yin shi yana kwance a bayanka, ana haye ƙafa ɗaya akan kishiyar gwiwa, da kuma jawo ƙafar da ba a keɓe ba zuwa ga ƙirjinka, mai kama da Tsarin Tattabara, amma tare da sanya hannu daban-daban.
• Tsaye Tsaye Kan Knee Pull: Wannan bambancin yana da motsi iri ɗaya kamar na Ƙarya

Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Ta Ketare Gwiwoyi Ta Ja Ƙasa?

• Matsayin Cat-saniya wani haduwar motsa jiki ne kawai kamar yadda ba kawai inganta sassauya ba amma kuma yana karfafa tsokoki na bakin ciki, don haka inganta haɓakar ƙwayoyin cuta ta hanyar jan kai.
• Pigeon Pose wani motsa jiki ne mai fa'ida wanda ya dace da Cross Cross Over Knee Pull Down Stretch saboda yana mai da hankali kan buɗe kwatangwalo da kuma shimfiɗa glutes, wanda zai iya taimakawa wajen haɓaka yawan motsi da rage haɗarin rauni yayin aikin farko.