Matsayi A tsaye Zauna Baya

• Sakonnin ƙafa: n, u, l, l
• Kayan aiki: Araban jiki

Sakonni ga Matsayi A tsaye Zauna Baya

Matsakaicin Matsayin Zauna Baya motsa jiki motsa jiki ne mai fa'ida wanda da farko ke kai hari da ƙarfafa tsokoki na baya, inganta matsayi da rage haɗarin ciwon baya. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i suna zaune, saboda yana taimakawa yaƙi da mummunan tasirin salon rayuwa. Mutane za su so yin wannan motsa jiki don haɓaka lafiyar bayansu gaba ɗaya, inganta kwanciyar hankali na kashin baya, da kuma kula da matsayi mai kyau.

Yanayinta: tsammanin nuni a nuni Matsayi A tsaye Zauna Baya

• Sanya hannayenka a kan ƙananan baya tare da yatsunsu suna nuna ƙasa, dabino a kan ƙananan baya.
• Tura hannuwanku gaba yayin da kuke ɗaga baya, ajiye kai da wuyan ku a cikin tsaka tsaki.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti 1, mai da hankali kan numfashinka da kiyaye baka a bayanka.
• A ƙarshe, saki hannuwanku kuma ku koma wurin farawa, ku tuna don kiyaye baya ku madaidaiciya. Maimaita wannan aikin kamar yadda ake buƙata.

Lajin Don yi Matsayi A tsaye Zauna Baya

• Shiga Mahimman Muscles: Haɗa manyan tsokoki a duk lokacin motsa jiki don tallafawa kashin baya da kuma kula da daidaituwa. Wannan ba kawai inganta tasirin motsa jiki ba amma yana rage haɗarin rauni. Kuskure na kowa shine manta game da ainihin kuma mayar da hankali kawai ga tsokoki na baya.
• Motsi masu sarrafawa: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Guji motsi ko motsi mai sauri wanda zai iya haifar da ciwon tsoka ko rauni. Ka tuna, makasudin wannan motsa jiki shine don ƙarfafa tsokoki na baya, ba don gaggawa ta hanyar motsi ba.
• Numfashi: Numfashi da kyau yayin motsa jiki. Shaka yayin da kuke shirin yin

Matsayi A tsaye Zauna Baya Tambayoyin Masu Nuna

Shi beginners za su iya Matsayi A tsaye Zauna Baya?

Ee, masu farawa zasu iya yin motsa jiki a tsaye a tsaye. Abu ne mai sauƙi kuma mai tasiri wanda ke taimakawa wajen ƙarfafa tsokoki na baya da kuma inganta matsayi. Koyaya, yana da mahimmanci koyaushe farawa da ƙarfin haske kuma a hankali ƙara shi akan lokaci. Har ila yau, kiyaye tsari da fasaha daidai yana da mahimmanci don kauce wa raunuka. Idan zai yiwu, yana da kyau a sami ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su jagorance ku ta hanyar motsa jiki lokacin da kuke farawa.

Me ya sa ya wuce ga Matsayi A tsaye Zauna Baya?

• "Madaidaicin Wuta" ya ƙunshi zama a tsaye da karkatar da jikin ku daga gefe zuwa gefe, yana ba da wani nau'i na daban zuwa Matsayin Matsayin Zaune Baya.
• The "Mai Zaune Cat-Rakumi" wani bambanci ne, inda kuke musanya tsakanin kibiya da zagaye bayan ku yayin da kuke zaune.
• "Seated Side Stretch" ya haɗa da kai hannu ɗaya a sama da jingina zuwa gefe kishiyar don shimfiɗa gefen bayanka.
• The "Seated Forward Fold" yana da zurfi mai zurfi, inda kuka lanƙwasa gaba daga kwatangwalo kuma ku isa ga ƙafafunku, yana shimfiɗa duk baya.

Me suna da abin da ya sanya ɗaukehawa ga Matsayi A tsaye Zauna Baya?

• Zauren Juyawa: Motsin murɗaɗɗen wurin zama wani babban ƙari ne ga motsa jiki a tsaye a tsaye kamar yadda yake taimakawa haɓaka motsin kashin baya da sassauci, wanda zai iya haɓaka ƙarfin baya gabaɗaya da matsayi.
• Seated Lat Stretch: Wannan motsa jiki yana cike da Matsayin Matsayin Matsala ta Baya ta hanyar niyya latissimus dorsi, babban tsoka a baya. Wannan zai iya taimakawa inganta ƙarfin jiki na sama da sassauci, wanda ke goyan bayan lafiyayyen baya.