Mai Rarraba Baya

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

Sakonni ga Mai Rarraba Baya

Matsakaicin dawowar baya shine babban motsa jiki wanda ya yi niyyar haɓaka sassauci, haɓaka hali, kuma rage tashin hankali a cikin tsokoki na baya. Yana da manufa ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i suna zaune ko kuma suna da salon rayuwa. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage ciwon baya, inganta lafiyar kashin baya, da haɓaka motsin jiki gaba ɗaya, yin ayyukan yau da kullun da kwanciyar hankali da inganci.

Yanayinta: tsammanin nuni a nuni Mai Rarraba Baya

• A hankali ɗaga hannuwanku sama, kai tsayi gwargwadon iyawa yayin da kuke dasa ƙafafu a ƙasa.
• Lanƙwasa gaba a kugu, ɗaga hannuwanku zuwa yatsun kafa, ko kuma gwargwadon yadda za ku iya tafiya cikin kwanciyar hankali.
• Riƙe wannan matsayi na ƴan daƙiƙa, sa'an nan kuma tashi a hankali zuwa wurin farawa, kawo hannunka zuwa sassanka.
• Maimaita aikin don maimaitawa 10 zuwa 15, tabbatar da kiyaye motsin su santsi da sarrafawa.

Lajin Don yi Mai Rarraba Baya

• Kiyaye Siffofin da Ya dace: Tsaya bayanka madaidaiciya kuma a sarrafa motsinka. Guji motsi ko motsi mai sauri wanda zai haifar da rauni. Ka tuna, makasudin shimfidawa mai ƙarfi ba don tilasta jikinka zuwa wani wuri mara dadi ba, amma don ƙara yawan motsin ku a hankali.
• Kada ku yi gaggawa: Kuskure na gama gari shine a gaggauce ta hanyar mikewa. Yana da mahimmanci don ɗaukar lokacin ku kuma tabbatar da cewa kowane motsi yana da gangan kuma ana sarrafa shi. Wannan zai taimake ka ka guje wa rauni da kuma tabbatar da cewa kana shimfiɗa tsokoki yadda ya kamata.
• Numfashi Daidai: Yawancin lokaci ana watsi da numfashi yayin motsa jiki. Shaka yayin da ka fara mikewa da fitar da numfashi yayin da ka saki shi. Wannan zai taimake ka ka shakata da tsokoki da kuma samun mafi kyau daga mikewa

Mai Rarraba Baya Tambayoyin Masu Nuna

Shi beginners za su iya Mai Rarraba Baya?

Ee, masu farawa za su iya yin aikin motsa jiki na baya mai ƙarfi. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Hakanan yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo.

Me ya sa ya wuce ga Mai Rarraba Baya?

• Tsaye Baya: A cikin wannan bambancin, kuna tsaye tsaye, sannan a hankali lanƙwasa gaba daga kugu, ƙyale hannayenku su rataye kuma su shimfiɗa tsokoki na baya.
• Ƙarƙashin Raƙumi na Cat-Raƙumi: Wannan tsayin daka mai ƙarfi ya haɗa da samun kowane ƙafa huɗu da kuma yin kisa da zagaye na baya don shimfiɗa kashin baya da tsokoki na 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 Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ya ƙunshi ya haɗa da durƙusa a ƙasa, sa'an nan kuma zauna a kan dugadugan ku da kuma shimfiɗa hannuwanku gaba don shimfiɗa bayanku.
• 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 Ƙaƙwalwa: A cikin wannan tsayin daka mai ƙarfi, za ka kwanta akan cikinka sannan a hankali ka dauke jikinka na sama daga kasa ta hanyar daidaita hannuwanka, shimfiɗa tsokoki na baya.

Me suna da abin da ya sanya ɗaukehawa ga Mai Rarraba Baya?

• Matsayin Yaro wani motsa jiki ne wanda ke cike da Dynamic Back Stretch, saboda ba kawai yana shimfiɗa baya ba amma kuma yana shakatawa kuma yana rage kashin baya, yana taimakawa wajen farfadowa da ƙara haɓaka fa'idodin shimfidawa mai ƙarfi.
• A ƙarshe, motsa jiki na Tsuntsaye-Dog ya cika Dynamic Back Stretch ta hanyar ƙarfafa mahimmanci da inganta ma'auni, wanda zai iya taimakawa wajen daidaita kashin baya yayin motsi mai ƙarfi, don haka rage haɗarin rauni da inganta aikin gabaɗaya.