Mik'ar Kafada Bayan Baya

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii

Sakonni ga Mik'ar Kafada Bayan Baya

Hanya mai shimfiɗa a bayan baya hanya ce mai sauki tukuna da cutar kanjamau wajen inganta sassauci da kuma yawan motsi, yayin da kuma rage tashin hankali da damuwa a cikin babba. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda sukan fuskanci rashin jin daɗi na kafada ko babba saboda tsayin daka ko matsayi mara kyau. Ta hanyar haɗa wannan shimfiɗa a cikin abubuwan yau da kullun, daidaikun mutane na iya haɓaka lafiyar kafada gaba ɗaya, inganta yanayin su, da rage haɗarin raunin da ke da alaƙa da kafada.

Yanayinta: tsammanin nuni a nuni Mik'ar Kafada Bayan Baya

• Mika hannu daya a mike, sannan ka lankwasa shi a gwiwar hannu ka kai shi bayan kai da kasa bayanka gwargwadon iyawarka.
• Tare da ɗayan hannun ku, kai bayan bayanku kuma kuyi ƙoƙarin kama yatsun hannun da aka shimfida.
• Da zarar kun manne yatsu, a hankali ja hannun sama zuwa ƙasa don zurfafa shimfiɗar, riƙe na tsawon daƙiƙa 15-30.
• Saki shimfiɗar, canza hannu, kuma maimaita aikin.

Lajin Don yi Mik'ar Kafada Bayan Baya

• Karka tilasta shimfiɗa: Guji cire ko tilasta hannu gaba fiye da yadda zai iya. Wannan na iya haifar da ciwon tsoka ko rauni. Madadin haka, ƙara shimfiɗar a hankali har sai kun ji ƙaramin tashin hankali, kuma ku riƙe shi a can. Bayan lokaci, sassaucin ku zai inganta ta halitta.
• Rike Kafadu: Wani kuskure na yau da kullun shine ɗaga kafadu zuwa kunnuwa yayin shimfiɗawa. Tabbatar cewa kafadu suna annashuwa da ƙasa don guje wa damuwa mara amfani a wuyanka.
• Sarrafa Numfashinku: Daidaitaccen numfashi yana da mahimmanci ga kowane motsa jiki na mikewa. Numfashi sosai kuma ku fitar da numfashi yayin da kuke zurfafa shimfiɗar. Wannan yana taimakawa wajen shakatawa tsokoki kuma yana ƙara haɓaka kewayon motsinku.
• Symmetry yana da mahimmanci: Yi

Mik'ar Kafada Bayan Baya Tambayoyin Masu Nuna

Shi beginners za su iya Mik'ar Kafada Bayan Baya?

Ee, mafari tabbas za su iya yin Ƙwallon kafada Bayan motsa jiki na Baya. Yana da motsa jiki mai sauƙi da tasiri don taimakawa wajen haɓaka sassauci da kewayon motsi a cikin kafadu. Yana da mahimmanci koyaushe don farawa sannu a hankali kuma tabbatar da tsari mai kyau don hana rauni. Idan an ji wani ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Yana iya zama da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Mik'ar Kafada Bayan Baya?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa: A cikin wannan bambancin, za ku zauna a kan kujera tare da baya madaidaiciya kuma ku yi shimfiɗa, wanda zai iya taimakawa wajen daidaita ainihin ku da mayar da hankali akan kafadu.
• 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 Ƙaƙwalwar Ƙaƙwalwa ana yin a kwance a bayanka, wanda zai iya samar da shimfiɗa mai zurfi da kuma taimakawa wajen daidaita kashin baya.
• Kafa kafada: Wannan ya shafi tsayawa a bango da kuma motsa hannayenka sama da kuma a cikin wani 'Sned mala'ika' a cikin sadarwa tare da bango, wanda zai iya taimakawa ƙara kewayon motsi a kafadu.
• Ƙarƙashin Ƙarƙashin Tawul: Don wannan bambancin, kuna riƙe da tawul a tsakanin hannayenku a bayan bayanku, wanda zai iya ba da shimfiɗa mai zurfi kuma yana taimakawa waɗanda ke da iyakacin sassauci.

Me suna da abin da ya sanya ɗaukehawa ga Mik'ar Kafada Bayan Baya?

• Rotator cuff: Wannan darasi musamman ya yi niyyar niyyar tsokoki da kwanciyar hankali, sabili da haka inganta fa'idodin kafada shimfiɗa a bayan baya.
• Kundin wuya: Wannan motsa jiki yana taimakawa sauyawa tashin hankali a cikin wuya da babba, wurare sosai da alaƙa da kafada yana buɗe tsokoki suna kewaye da gujunan kewaye.