Mikewar kujera

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Mikewar kujera

Couch Stretch shine motsa jiki mai ƙarfi da farko da nufin inganta sassauci da motsi a cikin kwatangwalo da quadriceps. Yana da kyakkyawan motsa jiki ga daidaikun mutanen da suke ciyar da lokaci mai yawa a zaune ko kuma suna da salon rayuwa, saboda yana taimakawa wajen magance mummunan tasirin zaman da aka dade. Mutane za su so su yi Couch Stretch kamar yadda yake taimakawa wajen rage ƙananan ciwon baya, haɓaka matsayi, da inganta aikin gaba ɗaya a cikin ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Mikewar kujera

• Sa'an nan kuma, sanya gwiwa na kafa na durƙusa a kan kujera ko kujera, tare da saman kafarka yana fuskantar sama kuma ya kwanta a saman kujera ko kujera.
• Sannu a hankali ɗaga jikinka a tsaye, riƙe baya madaidaiciya da hannayenka akan kwatangwalo don daidaitawa.
• Rike wannan matsayi, tabbatar da cewa hips ɗinku suna da murabba'i kuma suna fuskantar gaba, tsawon daƙiƙa 30 zuwa mintuna 2, jin shimfiɗa a gaban kwatangwalo da cinya.
• A hankali fito daga shimfiɗa kuma canza gefe, maimaita motsa jiki tare da ɗayan kafa.

Lajin Don yi Mikewar kujera

• Madaidaicin Matsayi: Kuskuren gama gari shine kuskuren sakawa. Ya kamata gwiwa ta baya ta kasance da bango ko kujera, kuma ƙafar gabanka ya kamata ya zama lebur a ƙasa a gabanka. Jikinka ya kamata ya miƙe, kada ya karkata gaba. Idan kuna samun wahalar kiyaye wannan matsayi, zaku iya amfani da shingen yoga ko matashi a ƙarƙashin gwiwa don ƙarin tallafi.
• Zurfafawa A hankali: Kada ka tilasta jikinka cikin zurfin shimfidawa nan da nan. Fara da matsakaicin shimfiɗa, kuma yayin da jikinka ya fara shakatawa, sannu a hankali zurfafa shimfiɗa. Wannan na iya hana damuwa ko jan tsoka.
• Numfashi da Hutu: Ka tuna da numfasawa sosai da shakatawa yayin shimfiɗawa. Rike

Mikewar kujera Tambayoyin Masu Nuna

Shi beginners za su iya Mikewar kujera?

Ee, tabbas masu farawa za su iya yin motsa jiki na Couch Stretch. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don hana rauni. Couch Stretch babban motsa jiki ne don haɓaka sassaucin hanji da kuma shimfiɗa ƙwanƙwasa. Zai iya zama ƙalubale da farko, musamman ma idan tsokoki suna da ƙarfi, amma tare da yin aiki akai-akai, zai zama sauƙi. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin kowane sabon motsa jiki daidai.

Me ya sa ya wuce ga Mikewar kujera?

• Tsaye Couch Stretch wani bambanci ne inda kake tsaye a gaban kujera, sanya ƙafa ɗaya a bayanka akan kujera kuma ka jingina gaba, shimfiɗa gaban cinya da hips.
• Zauren Ƙofar Ƙarfafawa ya haɗa da zama a gefen kujera tare da ƙafa ɗaya a lankwasa da ƙafa a ƙasa, yayin da ɗayan ƙafar aka mika baya tare da kujera, yana shimfiɗa hip da cinya.
• A kwance shimfiɗa babban bambanci shine bambancin da zaku yi kwanciya a kan babban kujera tare da kafa ɗaya rataye da kuma hutawa a bayan kujera, shimfiɗa masu sassaucin ra'ayi da quadrices.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa ya ƙunshi sanya ƙafar gaban ku a kan kujera yayin da gwiwa ta baya tana kan ƙasa, kama da

Me suna da abin da ya sanya ɗaukehawa ga Mikewar kujera?

• Pigeon Pose: Wannan yoga yana cike da Couch Stretch ta hanyar buɗe ƙwanƙwasa ƙwanƙwasa da kuma shimfiɗa glutes, yana ba da cikakkiyar shimfidawa zuwa ƙananan jiki da kuma taimakawa wajen rage damuwa da rashin jin daɗi.
• Squats: Squats suna aiki tare da Couch Stretch ta hanyar ƙarfafa glutes da hamstrings, wanda zai iya taimakawa wajen inganta tasirin Couch Stretch da inganta matsayi mafi kyau da daidaitawa.