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Mirgine Baya

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiBoli
Musulunci Masu gudummawaErector Spinae, Latissimus Dorsi
Musulunci Masu ɗauke da masu gudummawaGluteus Maximus, Serratus Anterior

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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Mirgine Baya

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 Ƙarfafa Ƙarfafawa da Rage tashin hankali. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, waɗanda ke neman inganta yanayin su da kuma rage rashin jin daɗi na baya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, mutane na iya inganta lafiyar kashin baya, rage haɗarin raunin baya, da inganta motsin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Mirgine Baya

  • Lanƙwasa gwiwoyinku kuma sanya ƙafafunku a kwance a ƙasa, sannan ku jingina baya kaɗan don jikinku ya kasance a kusurwa 45-digiri zuwa ƙasa.
  • Mika hannunka a gabanka, a layi daya zuwa ƙasa, kuma sannu a hankali mirgina kan bayanka, vertebra ta vertebra, yayin da kake riƙe hannunka.
  • Da zarar bayanka ya kwanta akan tabarma, ci gaba da mika hannunka kuma a hankali a mirgina baya zuwa wurin farawa, yin amfani da tsokoki na ciki don janye ka.
  • Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsi a hankali da sarrafawa gaba ɗaya.

Lajin Don yi Mirgine Baya

  • Daidaitaccen Fom: Kuskure ɗaya na gama gari yayin Roll Back Stretch baya riƙe ingantaccen tsari. Tabbatar cewa bayanku yana zagaye yayin da kuke jujjuya baya kuma an shigar da haƙar ku a cikin ƙirjin ku. Yi ƙoƙarin kada ku karkata bayanku ko ɗaga kan ku, saboda hakan na iya haifar da rauni ko rauni.
  • Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Roll Back Stretch yakamata a yi shi a hankali kuma tare da sarrafawa. Wannan zai tabbatar da cewa kuna shimfiɗa tsokoki da aka yi niyya yadda ya kamata kuma ba amfani da kuzari don kammala motsi ba.
  • Numfashi: Numfashin da ya dace yana da mahimmanci yayin wannan aikin. Yi numfashi yayin da kuke zaune kuna fitar da numfashi yayin da kuke juyawa. Wannan zai taimaka wajen kiyaye motsinku da santsi da sarrafawa, kuma yana iya taimaka muku shiga zurfi

Mirgine Baya Tambayoyin Masu Nuna

Shi beginners za su iya Mirgine Baya?

Ee, masu farawa zasu iya yin motsa jiki na Roll Back Stretch. Koyaya, yana da mahimmanci a yi shi daidai don guje wa rauni. Fara a hankali kuma a hankali ƙara ƙarfin yayin da sassauci da ƙarfin ku ya inganta. Hakanan yana da kyau a sami malamin motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Mirgine Baya?

  • Tsaye Roll Back Stretch: A cikin wannan bambancin, kuna tsaye tsaye, sannan a hankali ku mirgine kashin baya ta hanyar vertebra, ba da damar hannayenku su rataye kuma kanku ya faɗi zuwa ƙasa.
  • Kneeling Roll Back Stretch: Wannan bambancin yana farawa ne daga durkushewa, inda za ku mirgina bayanku a hankali kuma ku shigar da haƙar ku a cikin kirjinku, kuna shimfiɗa tsokoki a baya da wuyanku.
  • Rellow baya tare da yoga ball: Wannan bambancin yana amfani da yoga ball don tallafawa baya kamar yadda ka koma baya, bada izinin shimfiɗa mai zurfi da kara tallafin da aka kara.
  • The Supine Roll Back Stretch: Wannan bambancin ya haɗa da kwantawa a bayanka akan tabarma na yoga, sannan a hankali ja gwiwoyinku zuwa cikin kirjin ku kuma a hankali kuyi gefe zuwa gefe, yana shimfiɗa ƙasa.

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

  • Matsayin Yaro: Wannan hoton yoga yana cike da Roll Back Stretch kamar yadda kuma yake mai da hankali kan shimfiɗa tsokoki na baya da kashin baya. Yana ba da zurfi mai zurfi, shakatawa mai dadi wanda ke taimakawa wajen haɓakawa da daidaita kashin baya, inganta sassauci da rage damuwa da gajiya.
  • Zuriya ta gaba lanƙwasa: Wannan shimfidawa da ya dace da birgima baya ta hanyar kwaro da ƙananan baya da hamstrings. Yana taimakawa wajen tsawaita kashin baya da kuma inganta haɓaka gaba ɗaya, wanda zai iya haɓaka tasirin Roll Back Stretch da rage haɗarin rauni.

Karin kalmar raɓuwa ga Mirgine Baya

  • Mirgine Baya Extretch Exercise
  • Mikewa Baya tare da Roll
  • Mirgine Motsa jiki don Baya
  • Motsa Jiki na Ciwon Baya
  • Mirgine Baya Stretch Workout
  • Amfani da Roll don Ƙarƙashin Baya
  • Fitness Roll Back Stretch
  • Dabarar Miqewa Ta Baya
  • Motsa Motsa Jiki don Ƙarfafa Baya
  • Backed tsoka m tare da mirgine