Miƙewar Ciki

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Miƙewar Ciki

Marar ciki ne mai amfani da gaske wanda da farko yakan haifar da tsokoki na ciki, haɓaka karfin gwiwa da sassauci. Yana da manufa ga kowa da kowa tun daga masu farawa na motsa jiki zuwa ƙwararrun ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan motsa jiki. Shiga cikin wannan shimfidawa na iya inganta haɓakawa sosai, tallafawa lafiyar baya, da kuma taimakawa wajen aiwatar da ayyukan yau da kullun da sauran motsa jiki, yana mai da shi kyakkyawan ƙari ga kowane aikin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Miƙewar Ciki

• A hankali ɗaga hannuwanku kuma ku shimfiɗa su sama sama da kan ku.
• Yayin da kake daidaita kafafun ka, fara karkatar da jikinka na sama a baya, karkata baya da kuma shimfiɗa tsokoki na ciki.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yana tabbatar da cewa kuna numfashi kullum.
• Komawa a hankali zuwa wurin farawa kuma sake maimaita motsa jiki kaɗan.

Lajin Don yi Miƙewar Ciki

• Shiga Mahimmancin ku: Kafin ku fara shimfiɗa, haɗa ainihin ku ta hanyar ja maɓallin ciki zuwa kashin baya. Wannan zai kare ƙananan baya kuma tabbatar da cewa kana amfani da tsokoki na ciki maimakon dogara ga baya ko wuyanka.
• Slow and Steady: Lokacin yin shimfiɗa, yana da mahimmanci don motsawa a hankali tare da sarrafawa. Ka guje wa firgita ko gaggawar motsi, saboda hakan na iya haifar da rauni.
• Numfashi Da kyau: Ka tuna da yin numfashi yayin da kake shakatawa da numfashi yayin da kake mikewa. Rike numfashin ku na iya haifar da tashin hankali mara amfani kuma ya hana ku samun mafi kyawun motsa jiki.
• Guji Ƙarfafawa: Kuskure na gama gari shine turawa da ƙarfi da wuce gona da iri. Wannan zai iya haifar da tsoka

Miƙewar Ciki Tambayoyin Masu Nuna

Shi beginners za su iya Miƙewar Ciki?

Ee, tabbas masu farawa za su iya yin motsa jiki Stretch na Ciki. Abu ne mai sauƙi amma mai tasiri don ƙarfafawa da shimfiɗa tsokoki na ciki. Koyaya, yana da mahimmanci don farawa a hankali kuma a hankali ƙara ƙarfi don hana rauni. Hakanan, kiyaye tsari mai kyau yana da mahimmanci don tabbatar da motsa jiki yana da inganci da aminci. Idan ba ku da tabbacin yadda za ku yi, yi la'akari da neman jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Miƙewar Ciki?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ciki ya ƙunshi zama a gefen kujera, shimfiɗa hannuwanku sama, da kuma jingina baya kadan don shimfiɗa tsokoki na ciki.
• 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 Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) na yoga ne inda kake kwance a kan ciki kuma ka tura jikinka na sama daga ƙasa, yin amfani da baya don shimfiɗa ciki.
• Extended Puppy Pose wani nau'in yoga ne don shimfiɗar ciki inda za ku fara a cikin matsayi na hudu sannan kuyi tafiya hannayenku a gaban ku, ku ajiye kwatangwalo sama da gwiwoyi da hannayenku kafada-nisa.
• Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa na Ƙaƙwalwar Ciki ya ƙunshi ya ƙunshi amfani da ƙwallon motsa jiki don tallafawa bayanka yayin da kake jingina baya, mika hannunka zuwa sama don shimfiɗa tsokoki na ciki.

Me suna da abin da ya sanya ɗaukehawa ga Miƙewar Ciki?

• Ƙafãfun Ƙafa wani motsa jiki ne mai dacewa ga Ƙarƙashin Ciki yayin da suke niyya ga tsokoki na ƙananan ciki, yana taimakawa wajen inganta ƙarfin zuciya da sassauƙa gaba ɗaya.
• Muguwar Rasha babban ƙari ne ga abin da ke kwance ciki yayin da suke da za su yiwa gyaran tsokoki, inganta ma'auni mai kyau.