Mikewa Juyin kafada na Ciki

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Mikewa Juyin kafada na Ciki

Matsakaicin juyawa na ciki yana da amfani mai amfani wanda aka tsara don inganta motsi da kafada, da rage tashin tsoka. Wannan shimfidawa yana da fa'ida musamman ga 'yan wasa, daidaikun mutane waɗanda ke yin maimaita motsin hannu, ko duk wanda ke fuskantar rashin jin daɗin kafada. Ta hanyar haɗa wannan shimfiɗa a cikin abubuwan yau da kullun, mutane na iya haɓaka kewayon motsin su, hana raunin da ya faru, da haɓaka lafiyar kafada gabaɗaya.

Yanayinta: tsammanin nuni a nuni Mikewa Juyin kafada na Ciki

• Riƙe ƙaramar dumbbell ko juriya a hannunka kuma kiyaye hannunka na sama kusa da jikinka, tare da hannun gabanka yana nunawa gaba.
• A hankali juya kafadar ku, kawo hannun gaban ku zuwa jikin ku gwargwadon yadda zaku iya tafiya cikin nutsuwa.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a kafaɗa.
• Sa'an nan kuma sannu a hankali komawa zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Mikewa Juyin kafada na Ciki

• **Motsin da ake Sarrafawa**: Gujewa juzu'i ko motsi mai sauri wanda zai iya haifar da ciwon tsoka ko rauni. Ya kamata a yi shimfiɗa a hankali a hankali kuma a sarrafa shi, yana ba tsokoki isasshen lokaci don daidaitawa zuwa shimfiɗa.
• ** Matsayin Dama na Dama ***: Lokacin yin shimfiɗar juyawa kafada na ciki, gwiwar gwiwar ku ya kamata ya kasance a kusurwar dama (digiri 90). Wannan shine daidai matsayi don shimfiɗa tsokoki yadda ya kamata. Rashin kiyaye wannan kusurwa kuskure ne na kowa wanda ke rage tasirin shimfidawa.
• **Amfani da Tawul ko Tawul**: Ga waɗanda basu da sassauci, ana iya amfani da tawul ko madauri don taimakawa wajen miƙewa. Rike ƙarshen tawul ɗin a hannun hannun da ake miƙawa, sauke

Mikewa Juyin kafada na Ciki Tambayoyin Masu Nuna

Shi beginners za su iya Mikewa Juyin kafada na Ciki?

Ee, mafari na iya kwata-kwata yin motsa jiki na jujjuyawar kafada na ciki. Yana da sauƙi mai sauƙi, ƙananan tasiri wanda ke taimakawa inganta sassauci da kewayon motsi a cikin kafadu. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfin shimfiɗa a kan lokaci. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan don hana rauni. Hakanan yana da kyau ga masu farawa su tuntuɓi mai horarwa ko likitan motsa jiki don tabbatar da cewa suna yin motsa jiki daidai.

Me ya sa ya wuce ga Mikewa Juyin kafada na Ciki?

• Ƙofar Ƙofar Juyawa Juyawa na Ƙofa: Tsaya a bakin kofa, lanƙwasa gwiwar gwiwarka zuwa digiri 90 kuma sanya hannunka a kan firam ɗin ƙofar, sannan a hankali juya jikinka daga hannunka don shimfiɗa kafada.
• Kwanciya Juyawa Juyawa na Cikin Gida: Ka kwanta a bayanka tare da hannayenka a gefenka, lanƙwasa gwiwar gwiwarka zuwa kusurwar digiri 90, kuma a hankali ka tura hannunka zuwa kasa har sai ka ji mikewa.
• Ƙwallon Ƙwallon 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: Tsaya kusa da bango tare da gwiwar gwiwar hannu a kusurwa 90-digiri, sa'an nan kuma a hankali tura hannunka zuwa bango don juya kafada a ciki.
• Tawul Na Cikin Juyawa Juyawa Tawul: Rike tawul a bayan bayanka da hannu ɗaya yana ɗaga sama da kafaɗa dayan kuma yana ɗagawa.

Me suna da abin da ya sanya ɗaukehawa ga Mikewa Juyin kafada na Ciki?

• Scapular Retraction Exercise: Wannan motsa jiki yana ƙarfafa tsokoki da ke daidaita kafada, wanda ke da mahimmanci don aiki mai kyau da daidaitawa na haɗin gwiwa na kafada, don haka ya dace da juyawa na ciki na ciki ta hanyar rage haɗarin rauni.
• Pectoral Stretch: Wannan motsa jiki yana taimakawa wajen shimfiɗawa da kuma tsawaita tsokar ƙirji, wanda idan ya matsa, zai iya iyakance yawan motsi a cikin kafada kuma ya hana tasiri na juyawar kafada na ciki.