Mirgine Babban Baya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Boli

Sakonni ga Mirgine Babban Baya

Motsa jiki na Roll Upper Back motsa jiki ne mai fa'ida wanda ke kai hari ga tsokoki na baya, yana taimakawa wajen inganta matsayi, rage ciwon baya, da haɓaka ƙarfin jiki gaba ɗaya. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i a tebur ko kuma suna fuskantar tashin hankali na baya. Mutane za su so yin wannan motsa jiki don rage damuwa, inganta sassauci, da tallafawa lafiyar kashin baya.

Yanayinta: tsammanin nuni a nuni Mirgine Babban Baya

• A hankali, jingina baya kan abin nadi na kumfa ta yadda ya kasance a tsakiyar baya na baya, kusa da kafadar ku.
• Sanya hannayenka a bayan kai don tallafawa wuyanka, ka durƙusa gwiwoyi da ƙafafu a ƙasa.
• A hankali a jujjuya jikin ku baya da gaba don haka kumfa abin nadi yana motsawa sama da ƙasa tsakanin tsakiyar bayan ku da saman kafadar ku.
• Maimaita wannan motsi na kimanin daƙiƙa 30 zuwa minti 1, kula don guje wa mirgina abin nadi a wuyan ku ko ƙasan baya.

Lajin Don yi Mirgine Babban Baya

• Motsi Mai Sarrafa: A hankali a mirgina sama da ƙasa don haka abin nadi ya tafi daga tsakiyar bayanka zuwa ƙasan wuyanka. Ka guji yin gaggawar motsi. Makullin wannan darasi shine motsawa a hankali da gangan, barin abin nadi don tausa da sakin tashin hankali a cikin baya na sama.
• Kauce wa Ciwon Wuya: Kada ka bari kan ka ya rataya baya yayin wannan darasi. Wannan na iya haifar da damuwa mara amfani a wuyanka. Maimakon haka, danƙa haƙar ku kuma ci gaba da kallon ku gaba. Don ba da ƙarin tallafi, zaku iya sanya hannayenku a bayan kan ku.
• Zurfafa Numfashi: Haɗa zurfafa numfashi a cikin abubuwan yau da kullun. Shaka yayin da kuke birgima hanya ɗaya kuma

Mirgine Babban Baya Tambayoyin Masu Nuna

Shi beginners za su iya Mirgine Babban Baya?

Ee, mafari tabbas za su iya yin motsa jiki na Roll Upper Back. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Yana iya zama da amfani a sami mai koyarwa ko gogaggen mutum mai jagora ta matakan farko. Har ila yau, ana ba da shawarar koyaushe a tuntuɓi mai ba da lafiya kafin fara kowane sabon tsarin motsa jiki, musamman ga mutanen da ke da yanayin kiwon lafiya.

Me ya sa ya wuce ga Mirgine Babban Baya?

• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararrun Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Magunguna ) wani nau'i ne inda kake amfani da kwallon magani don mirgina a saman baya don zurfi mai zurfi.
• Yoga Wheel Upper Back Roll wani bambanci ne wanda ya haɗa dabaran yoga don taimakawa buɗe sama na baya da haɓaka sassauci.
• Ƙwallon 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 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 Ƙarƙa ce inda kake amfani da ƙwallon kwanciyar hankali don mirgina baya na sama, samar da wani matakin tallafi da kalubale daban-daban.
• Rubutun Barbell don Babban Baya shine bambancin ci gaba, ta yin amfani da barbell don yin matsa lamba da fitar da tsokoki a baya na sama.

Me suna da abin da ya sanya ɗaukehawa ga Mirgine Babban Baya?

• Deadlift wani motsa jiki ne wanda ya dace da Roll Upper Back saboda ba wai kawai yana ƙarfafa tsokoki na baya ba amma yana inganta lafiyar baya gaba ɗaya ta hanyar shigar da ƙananan baya da tsokoki na tsakiya, yana haɓaka ko da ci gaba a duk baya.
• A ƙarshe, motsa jiki na Face Pull yana da matukar dacewa ga Roll Upper Back yayin da yake mayar da hankali ga deltoids na baya da kuma tsokoki na trapezius na sama, wanda sau da yawa ba a kula da su a wasu motsa jiki, don haka yana ba da cikakkiyar motsa jiki ga babba baya.