Motsa Kwallon Baya

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

Sakonni ga Motsa Kwallon Baya

The Exercise Ball Back Stretch ne mai fa'ida motsa jiki tsara don rage ciwon baya da kuma inganta sassauci ta niyya tsokoki a baya da kuma ainihin. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar dogon lokaci suna zaune ko kuma suna da iyakacin motsi. Mutane za su so yin wannan motsa jiki don haɓaka yanayin su, rage tashin hankali na tsoka, da inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Motsa Kwallon Baya

• Sannu a hankali mirgine jikinka gaba akan ƙwallon yayin da kake ajiye ƙafafu a wuri, ba da damar bayanka don karkatar da ƙwallon a hankali.
• Mika hannunka sama yayin da bayanka ya cika a kan ball, yana jin mikewa a ciki da baya.
• Riƙe wannan matsayi na tsawon daƙiƙa 15 zuwa 30, yin numfashi sosai da shakatawa cikin shimfiɗa.
• Sannu a hankali mirgine jikin ku zuwa wurin farawa, rage hannayenku baya zuwa bangarorin ku.

Lajin Don yi Motsa Kwallon Baya

• **Madaidaicin Matsayi ***: Fara da zama madaidaiciya akan ƙwallon motsa jiki tare da shimfiɗa ƙafafu a ƙasa. Sannu a hankali mirgine ƙasa kan ƙwallon, tafiya ƙafafunku gaba har sai ƙananan baya ya kasance a tsakiya akan ƙwallon. Ya kamata jikinka ya kasance a matsayin gada tare da durƙusa gwiwoyi, ƙafafu a ƙasa a ƙasa, kuma kai, wuyanka, da kafadu suna hutawa a kan ƙwallon cikin kwanciyar hankali.
• **Motsin Sarrafa**: Guji motsi da sauri. Maimakon haka, mayar da hankali kan jinkirin, motsi mai sarrafawa, ƙaddamar da baya a kan ƙwallon don ƙidaya 5, sa'an nan kuma sannu a hankali ya koma baya don zama don ƙidayar 5. Wannan ba kawai yana tabbatar da aminci ba amma yana taimakawa wajen haɓaka tsayin daka da ƙarfafa tsokoki. .

Motsa Kwallon Baya Tambayoyin Masu Nuna

Shi beginners za su iya Motsa Kwallon Baya?

Ee, masu farawa zasu iya yin Exercise Ball Back Stretch. Wannan motsa jiki yana da amfani don inganta sassauci da matsayi, da kuma magance ciwon baya. Duk da haka, yana da mahimmanci ga masu farawa suyi amfani da hankali kuma suna iya samun kulawa don tabbatar da cewa suna amfani da tsari mai kyau ba tare da haɗari ba. Hakanan ana ba da shawarar farawa da ƙaramin motsi kuma a hankali ƙara haɓaka yayin da ta'aziyya da sassaucin su ya inganta.

Me ya sa ya wuce ga Motsa Kwallon Baya?

• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa na Sama: Rike kwallon motsa jiki da hannaye biyu, za ku ɗaga ta sama da kai kuma ku dangana baya kadan, yana shimfiɗa tsokoki a cikin baya da kafadu.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallo: Fara da durƙusa a bayan ƙwallon motsa jiki, sa'an nan kuma jingina gaba da mirgine kwallon daga gare ku, shimfiɗa bayanku yayin da kuke tafiya.
• Ƙarƙashin Ƙarƙashin Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa: Wannan ya ƙunshi zama a kan ƙwallon da jingina zuwa gefe ɗaya, sannan ɗayan, don shimfiɗa gefen bayanka.
• Backer baya ya shimfiɗa a kan kwallon: A cikin wannan bambance-bambancen, kuna kwance tare da baya a kan kwallon da ƙafafunku a ƙasa, sannan mirgine a hankali kuma a hankali don shimfiɗa gaba ɗaya.

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

• "Gadar motsa jiki" wani motsa jiki ne mai dacewa yayin da yake aiki a kan glutes da ƙananan tsokoki na baya, yana samar da daidaitaccen ƙarfi ga gaba ɗaya da tallafawa kashin baya, wanda ke da mahimmanci ga lafiyar baya.
• "Exercise Ball Hamstring Curl" yana da fa'ida yayin da yake kai hari ga tsokoki na hamstring, wanda idan yana da ƙarfi, zai iya rage matsa lamba a kan ƙananan baya kuma yana ba da gudummawa ga mafi sassauƙa da baya mara zafi.