Miƙen Ƙirji Madaidaici Baya

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki

Sakonni ga Miƙen Ƙirji Madaidaici Baya

Madaidaicin Hannun Baya na Ƙirji shine ingantaccen motsa jiki wanda aka tsara don inganta sassauci da matsayi ta hanyar niyya ga ƙirji da tsokoki na kafada. Ya dace da daidaikun mutane na kowane matakin motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i suna zaune ko kuma suna da hali na ɓacin rai. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage tashin hankali na tsoka, haɓaka motsin jiki na sama, da kuma taimakawa wajen rigakafin ciwon baya da kafaɗa.

Yanayinta: tsammanin nuni a nuni Miƙen Ƙirji Madaidaici Baya

• Haɗa hannuwanku tare a bayan bayanku, tafukan suna fuskantar juna ko kuma zuwa bayanku.
• Sannu a hankali ɗaga hannuwanku zuwa sama har zuwa jin daɗi, riƙe hannayenku madaidaiciya, kafadu ƙasa da ƙirji ana fitar da su.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, jin shimfiɗa a cikin ƙirjin ku da kafadu.
• A hankali runtse hannayenku baya zuwa wurin farawa kuma maimaita motsa jiki sau 3-5.

Lajin Don yi Miƙen Ƙirji Madaidaici Baya

• Matsayin Hannu: Miƙa hannunka kai tsaye a bayanka, ajiye su a tsayin kafaɗa. Ka guji karkatar da gwiwar gwiwarka ko ɗaga hannunka sama da ƙasa ko ƙasa sosai, saboda wannan na iya sanya damuwa mara amfani a kafaɗun ka kuma ba za ta yi nisa da tsokar ƙirji yadda ya kamata ba.
• Sannu a hankali da kwanciyar hankali: Yi shimfiɗar a hankali kuma a hankali. Ka guji yin gaggawar shiga cikinta ko yin amfani da motsin motsa jiki, saboda hakan na iya haifar da rauni. Riƙe shimfiɗar na tsawon daƙiƙa 15 zuwa 30, sannan a hankali a saki.
• Numfashi: Kada ka rike numfashi yayin mikewa. Numfashi akai-akai da zurfi, saboda wannan zai iya taimaka muku shakatawa kuma ku sami mafi kyawun iyawa.
• Hutu na yau da kullun: Idan kun kasance sababbi ga shimfiɗa, fara da

Miƙen Ƙirji Madaidaici Baya Tambayoyin Masu Nuna

Shi beginners za su iya Miƙen Ƙirji Madaidaici Baya?

Ee, tabbas mafari za su iya yin aikin Miƙewar Ƙirji na Madaidaici. Hanya ce mai sauƙi kuma mai tasiri don shimfiɗa tsokoki na ƙirji. Ga yadda za a yi: 1. Tsaye tsaye kuma ka mika hannunka a bayan bayanka. 2. Ku haɗa yatsunku tare da tafin hannunku suna fuskantar juna. 3. A hankali ɗaga hannuwanku sama har sai kun ji shimfiɗa a cikin ƙirjinku da kafadu na gaba. Ka rike hannunka a mike kuma ka kiyaye kada ka baka bayanka. 4. Rike shimfiɗar na tsawon daƙiƙa 20-30 sannan ku huta. 5. Maimaita mikewa sau 3-5. Ka tuna, yana da mahimmanci a yi wannan motsa jiki a hankali kuma kada ka taɓa tura jikinka cikin zafi. Idan kun ji wani rashin jin daɗi, dakatar da motsa jiki nan da nan. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin aikin daidai da aminci.

Me ya sa ya wuce ga Miƙen Ƙirji Madaidaici Baya?

• Ƙirjin Ƙofar Ƙofa: Tsaya a cikin buɗaɗɗen ƙofa, sanya hannayenka a kan firam ɗin ƙofar, karkata gaba kuma ka ji shimfiɗa a cikin ƙirjinka da hannayenka.
• Ƙirjin Ƙirar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙwara: Yi amfani da ƙwallon motsa jiki, kwanta a kai sama, mika hannuwanku zuwa gefe kuma bari nauyi ya shimfiɗa tsokoki na kirji.
• Ƙirjin Ƙirji na bene: Kwanciya a kan ciki, shimfiɗa hannuwanku zuwa gefe a cikin siffar 'T', kuma a hankali ku mirgine kowane gefe don shimfiɗa ƙirjin ku.
• Ƙirjin Ƙirjin bango: Tsaya kusa da bango, shimfiɗa hannunka kuma sanya shi a jikin bango, sannan a hankali ka juya jikinka daga bango har sai ka ji mikewa a kirjinka.

Me suna da abin da ya sanya ɗaukehawa ga Miƙen Ƙirji Madaidaici Baya?

• Rolls Rolls: Ta hanyar sassauta tsokoki na kafada da haɓaka motsi, Rolls Rolls suna haɓaka Madaidaicin Arms Backward Chest Stretch yayin da su biyun suke aiki don haɓaka sassaucin jiki na sama, suna ba da ƙarin daidaiton motsa jiki.
• Zauren Twist: Wannan motsa jiki yana cike da Madaidaicin Hannun Baya na Kirji ta hanyar niyya ga ainihin da kuma inganta sassaucin kashin baya, wanda ke da mahimmanci don kiyaye kyakkyawan matsayi da daidaitawa a lokacin shimfiɗar ƙirji, don haka inganta tasiri na shimfidawa.