Tsakiyar Baya

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas

Sakonni ga Tsakiyar 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa don Ƙara Ƙarfafawa da Sauƙaƙe tashin hankali a cikin kashin thoracic da kuma kewaye da tsokoki. Mafi dacewa ga mutanen da suke ciyar da sa'o'i masu yawa a zaune ko yin ayyukan da ke damun baya, yana taimakawa wajen inganta matsayi da rage ciwon baya. Shiga cikin wannan motsa jiki na iya haɓaka lafiyar baya gabaɗaya, yana mai da shi kyakkyawan zaɓi ga waɗanda ke nufin samun ƙarfi, sassauci, da baya mara zafi.

Yanayinta: tsammanin nuni a nuni Tsakiyar Baya

• Mika hannuwanku a gabanku a tsayin kafada kuma ku haɗa hannayenku tare.
• A hankali ka tura hannayenka a gabanka, yayin da kake zagaye baya da kafadu a gaba, jin shimfiɗa a tsakiyar baya.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, ɗaukar numfashi mai zurfi don taimakawa haɓaka shimfiɗa.
• A hankali komawa zuwa wurin farawa kuma maimaita wannan aikin don adadin maimaitawar da kuke so.

Lajin Don yi Tsakiyar Baya

• **Kiyaye Madaidaicin Matsayi ***: Lokacin yin shimfiɗar baya na tsakiya, tabbatar da cewa kashin baya yana daidaita daidai. Ka guji zagaye bayanka ko runguma, saboda hakan na iya haifar da rauni ko rauni. Maimakon haka, kiyaye bayanka madaidaiciya kuma kafadunka a sassauta.
• ** Numfashi Daidai ***: Yana da mahimmanci a kiyaye tsayin daka, a hankali, da zurfin numfashi yayin mikewa. Riƙe numfashin ku ko numfashi mara zurfi na iya ƙara tashin hankali a cikin jikin ku, yana sa shimfidar ta zama ƙasa da tasiri. Kuskuren gama gari don gujewa:
• **A guji wuce gona da iri**: Kuskuren da aka saba shine turawa da karfi da wuce gona da iri. Ya kamata ku ji a hankali ja

Tsakiyar Baya Tambayoyin Masu Nuna

Shi beginners za su iya Tsakiyar Baya?

Ee, masu farawa za su iya yin motsa jiki na Tsaya Baya. Motsa jiki ne mai sauƙi wanda ke taimakawa haɓaka sassauci da rage tashin hankali a baya. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfin shimfiɗa don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Kamar kowane sabon motsa jiki na yau da kullun, ana ba da shawarar tuntuɓar ƙwararren kiwon lafiya ko mai horar da motsa jiki don tabbatar da cewa ana yin atisayen daidai da aminci.

Me ya sa ya wuce ga Tsakiyar Baya?

• Mikewar yaron, inda za ka durƙusa a ƙasa, zauna a kan dugaduganka, sannan ka lanƙwasa gaba don shimfiɗa jikinka a kan cinyoyinka da goshinka a ƙasa, mika hannunka a gabanka.
• Tsawon rakumi, inda za ka fara da ƙafafu huɗu, sa'an nan kuma ka karkatar da bayanka zuwa saman rufi kamar kyanwa, sa'an nan kuma kaji shi zuwa kasa kamar raƙumi.
• Mik'ewar cobra, inda kake kwance fuska a k'asa, sannan daga k'irjinka daga k'asa ta hanyar mik'e hannunka, karkata baya da kallon sama.
• Tsayi tsayin tsayin daka, inda ka mike tsaye, sanya hannayenka a kan ƙananan baya, sannan a hankali ka tura hannayenka gaba yayin da kake yin baya da kallon sama.

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

• Cow-saniya ta shimfiɗa: Wannan pose ya cika hadawa ta tsakiya wanda ke shimfida hanya da wuya, yayin da yake inganta ɗaukar jini a waɗannan yankuna.
• Matsayin Yara: Wannan yoga mai nishadantarwa yana cika Tsakanin Baya ta Tsakiya ta hanyar shimfiɗa tsokoki na ƙananan baya da na sama a lokaci guda, kawar da tashin hankali da inganta shakatawa a ko'ina cikin baya.