Motsa Ƙarƙashin Ƙarƙashin Baya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Maximus

Sakonni ga Motsa Ƙarƙashin Ƙarƙashin Baya

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 Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa na Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwa ) ce wanda aka tsara don haɓaka sassauci da kuma kawar da tashin hankali a cikin ƙananan baya. Wannan motsa jiki yana da kyau ga mutanen da suka shafe tsawon sa'o'i suna zaune ko suna da ƙananan rashin jin daɗi. Haɗa wannan shimfiɗa a cikin aikin yau da kullun na iya inganta yanayin ku, rage ciwon baya, da haɓaka lafiyar kashin baya gabaɗaya.

Yanayinta: tsammanin nuni a nuni Motsa Ƙarƙashin Ƙarƙashin Baya

• A hankali karkata gaba a kugu, mika hannunka da sanya hannayenka akan kwallon.
• A hankali mirgine kwallon daga jikinka yayin da kake ajiye hannayenka akan kwallon, kuma ka ba da damar bayanka don mikewa gaba.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a bayan baya.
• A hankali mirgine kwallon baya zuwa jikinka don komawa wurin farawa, kuma maimaita shimfiɗa kamar yadda ake so.

Lajin Don yi Motsa Ƙarƙashin Ƙarƙashin Baya

• Motsa jiki masu sarrafawa: Guji saurin motsi ko motsi. Mirgine jikin ku a hankali kuma a hankali akan ƙwallon. Wannan zai taimaka wajen hana ƙwayar tsoka da kuma tabbatar da cewa shimfiɗa yana da tasiri.
• Daidaita Daidaitawa: Tsaya kashin bayan ka yana daidaita yayin da kake mikewa. Ka guji yin baka da yawa ko karkatar da jikinka, saboda hakan na iya haifar da rauni. Idanunka yakamata su kasance suna kallon kai tsaye zuwa rufin.
• Numfashi: Kada ka rike numfashi yayin mikewa. Numfashi sosai kuma a ko'ina, ba da damar jikinka ya huta cikin shimfiɗa. Rike numfashinka na iya haifar da tashin hankali a cikin tsokoki, rage tasirin shimfidawa.
• Ku San Iyakokinku: Kada ku matsawa kanku da nisa. Mikewa ya kamata ya ji dadi kuma

Motsa Ƙarƙashin Ƙarƙashin Baya Tambayoyin Masu Nuna

Shi beginners za su iya Motsa Ƙarƙashin Ƙarƙashin Baya?

Ee, masu farawa zasu iya yin Exercise Ball Lower Back Prone Stretch. Koyaya, yana da mahimmanci a ci gaba da taka tsantsan da tabbatar da tsari mai kyau don guje wa rauni. Yana da kyau koyaushe a fara da ƙaramin motsi kuma a hankali ƙara yayin da sassauci ya inganta. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Hakanan yana iya zama da amfani ga masu farawa su sami wani ya gan su ko ya jagorance su ta hanyar motsa jiki a farkon ƴan lokutan don tabbatar da suna yin shi daidai.

Me ya sa ya wuce ga Motsa Ƙarƙashin Ƙarƙashin Baya?

• Babban Bridge Bridge ya buɗe: Wannan ya shafi kwance a baya tare da ƙafafunku akan ƙwallon motsa jiki, sannan ɗaga kwatarku don ƙirƙirar gada, wanda ya dace da ƙananan baya.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararrun Ƙwararrun Ƙwararru: Wannan ya haɗa da durƙusa a kasa da kuma kwantar da jikinka na sama a kan wasan motsa jiki, sannan mika hannunka gaba da kwantar da bayanka zuwa mikewa.
• The Exercise Ball Pikes Stretch: Wannan ya haɗa da sanya ƙananan shins ɗin ku a kan ƙwallon motsa jiki yayin da yake cikin matsayi mai tsayi, sa'an nan kuma mirgine kwallon zuwa hannayenku ta hanyar ɗaga hips ɗin ku, wanda ke shimfiɗa ƙananan baya.
• The Exercise Ball Cobra Stretch: Wannan ya haɗa da kwanciya a cikin ku akan ƙwallon motsa jiki da kuma ɗaga jikin ku a hankali, wanda ke shimfiɗa tsokoki na baya.

Me suna da abin da ya sanya ɗaukehawa ga Motsa Ƙarƙashin Ƙarƙashin Baya?

• "Exercise Ball Hip Bridges" suna da matukar dacewa yayin da suke kai hari ga glutes da hamstrings, wanda shine mabuɗin goyon bayan tsokoki don ƙananan baya, don haka rage haɗarin ciwon baya da haɓaka fa'idodin shimfidawa mai sauƙi.
• "Kwallan motsa jiki na motsa jiki" kuma suna dacewa da ƙananan kayan ƙira yayin da suke haɓaka haɓaka mai kyau da ma'auni, kuma sun taimaka wajen inganta sassauci da kewayon motsi na kashin baya.