Miqewa Ƙafa da Ƙafafu

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki

Sakonni ga Miqewa Ƙafa da Ƙafafu

Motsa Jiki na Ƙafa da Ƙafafun sawu yana da fa'ida na yau da kullun wanda ke kaiwa ga tsokoki, ligaments, da haɗin gwiwa a ƙafafunku da idon sawu, haɓaka sassauci da ƙarfi. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gudu, masu rawa ko duk wanda ke ciyar da lokaci mai yawa akan ƙafafunsu, saboda zai iya taimakawa wajen hana raunin da ya faru da kuma rage ƙafar ƙafa da ƙafar ƙafa. Mutane da yawa za su so yin wannan shimfiɗa don inganta motsi, rage haɗarin damuwa, da inganta lafiyar ƙafar gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Miqewa Ƙafa da Ƙafafu

• Sannu a hankali shimfiɗa ƙafafunku gaba, kuna nuna yatsun ku daga jikinku gwargwadon yadda za ku iya tafiya cikin kwanciyar hankali.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, jin shimfiɗa a hankali a cikin idon sawun ku da garun ƙafafu.
• Na gaba, jujjuya ƙafafunku ta hanyar ja da yatsunku baya zuwa jikin ku, sake riƙe na tsawon daƙiƙa 20-30 don shimfiɗa bayan idon idonku.
• Maimaita waɗannan matakan don zagaye da yawa, kula da kada ku wuce gona da iri ko haifar da ciwo.

Lajin Don yi Miqewa Ƙafa da Ƙafafu

• Matsayin Da Ya dace: Tabbatar cewa kun kiyaye daidaitaccen matsayi yayin da kuke shimfiɗa ƙafafu da idon sawu. Tsaya tsayi tare da faɗin ƙafafu da nisa kuma an rarraba nauyin ku daidai da ƙafa biyu. Ka guji jingina da nisa gaba ko baya, saboda wannan na iya dagula tsokoki da kuma haifar da rauni.
• Miƙewa A hankali: Lokacin shimfiɗa ƙafafu da ƙafafu, tabbatar da yin shi a hankali. Ka guje wa bouncing ko yin motsi mai ban tsoro, wanda zai iya haifar da rauni. Madadin haka, riƙe kowane shimfiɗa na kusan daƙiƙa 20 zuwa 30, saki, sannan maimaita.
• Saurari Jikinku: Yayin da yake al'ada don jin jan hankali a hankali ko ɗan rashin jin daɗi lokacin mikewa, bai kamata ku taɓa jin zafi ba.

Miqewa Ƙafa da Ƙafafu Tambayoyin Masu Nuna

Shi beginners za su iya Miqewa Ƙafa da Ƙafafu?

Haka ne, masu farawa za su iya yin ƙafafu da ƙafafu. Wadannan darussan ana ba da shawarar sau da yawa don masu farawa kamar yadda zasu iya taimakawa wajen inganta sassauci, rage tashin hankali na tsoka, da rage haɗarin raunin da ya faru. Yana da mahimmanci koyaushe a fara sannu a hankali kuma a hankali ƙara ƙarfin shimfiɗa don guje wa wuce gona da iri ko cutar da tsokoki. Hakanan yana da kyau masu farawa su nemi shawara daga ƙwararrun ƙwararru don tabbatar da cewa suna yin tsayin daka daidai.

Me ya sa ya wuce ga Miqewa Ƙafa da Ƙafafu?

• Tsayayyen Maraƙin Maraƙi: Tsaya yana fuskantar bango da ƙafa ɗaya a gaban ɗayan, sannan ka karkata gaba ka ajiye diddigin bayanka a ƙasa don shimfiɗa ɗan maraƙi da idon sawu.
• A ƙasa kare ne pose: Wannan yoga pose ba kawai ya miƙa kawai sarkinku da baya ba, amma kuma ƙafafunku da ƙafafunku yayin da kuke latsa sheqanku zuwa ƙasa.
• Ƙafafun Tawul: Zauna a ƙasa tare da ƙafafu a tsaye a gabanka, sa'an nan kuma kunsa tawul a kusa da ƙwallon ƙafa kuma a hankali ku ja zuwa gare ku don shimfiɗa ƙafarku da idonku.
• Tsaya Igiyar diddige: Tsaya da hannayenka akan bango, sanya ƙafa ɗaya a bayan ɗayan, kuma a hankali tura diddigin bayanka zuwa ƙasa don shimfiɗa bayan idon idonka.

Me suna da abin da ya sanya ɗaukehawa ga Miqewa Ƙafa da Ƙafafu?

• Ƙunƙarar Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsan Yatsa yana aiki da tsokoki a cikin ƙafafu da ƙafafu, yana haɓaka ƙarfinsu da sassauci, wanda kai tsaye ya dace da fa'idodin da aka samu daga Ƙafafun Ƙafafu da Ƙwayoyin ƙafafu.
• Exirles da'ira: da'irori na ƙafa suna da kyau don haɓaka kewayon motsi da sassauci a cikin gwiwoyi, wanda ya cika ƙafafun motsi da kuma rage haɗarin rauni.