Tsawon Wuya

• Sakonnin ƙafa: Tsinkafa
• Kayan aiki: Araban jiki

Sakonni ga Tsawon Wuya

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na 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 Ƙarƙwarar Neck ne mai amfani mai amfani wanda aka tsara don ƙara yawan sassauci da kewayon motsi a cikin wuyansa, wanda zai iya taimakawa wajen rage tashin hankali da rashin jin daɗi daga matsayi mara kyau ko kuma tsawon lokaci na zama. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke yawan fuskantar taurin wuya ko aiki a ayyukan ɗaure tebur. Mutane za su so yin wannan motsa jiki don inganta motsin wuyansu, haɓaka matsayi, da yiwuwar rage haɗarin ciwo ko raunin da ke da alaka da wuyansa.

Yanayinta: tsammanin nuni a nuni Tsawon Wuya

• A hankali karkatar da kan ka baya har sai kana kallon rufin, ajiye kafadunka ƙasa da bayanka madaidaiciya.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a hankali a gaban wuyan ku da makogwaron ku.
• Koma kan ku zuwa tsaka tsaki kuma ku shakata na ƴan daƙiƙa.
• Maimaita wannan shimfidawa sau 3 zuwa 5, tabbatar da kiyaye yanayin da ya dace kuma kada a wuce gona da iri.

Lajin Don yi Tsawon Wuya

• **Slow and Steady Motsi**: A hankali karka karkatar da kan ka baya, yana kallon silin. Guji yin motsi na gaggawa wanda zai iya haifar da rauni. Ba game da nisan da za ku iya karkatar da kan ku baya ba, a'a don jin shimfiɗa a hankali a cikin tsokoki na wuyan ku.
• **Kada ku wuce gona da iri**: Kuskure daya da mutane ke yi shine kokarin tura wuyansu da yawa. Ya kamata ku mike kawai zuwa wurin tashin hankali, ba zafi ba. Idan kun ji wani rashin jin daɗi, sauƙaƙa baya kaɗan. Yawan wuce gona da iri na iya haifar da raunin tsoka da sauran raunuka.
• ** Rike kuma a Saki da kyau ***: Da zarar kun isa madaidaiciya madaidaiciya, riƙe matsayin kusan

Tsawon Wuya Tambayoyin Masu Nuna

Shi beginners za su iya Tsawon Wuya?

Ee, mafari na iya yin motsa jiki na Tsawa da Wuya. Yana da motsa jiki mai sauƙi da tasiri wanda zai iya taimakawa wajen inganta sassauci da kuma rage tashin hankali a yankin wuyansa. Ga matakai: 1. Tsaya ko zama a mike. 2. A hankali karkatar da kan ku baya har sai kun kalli rufin. 3. Ya kamata ku ji mikewa a gaban wuyan ku. 4. Riƙe wannan matsayi na kimanin 20-30 seconds. 5. Komawa wurin farawa kuma maimaita. Ka tuna don kiyaye motsi a hankali da sarrafawa. Kada ku taɓa tilasta wuyan ku zuwa kowane matsayi, kuma dakatar idan kun ji wani ciwo. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki idan kun kasance sabon motsa jiki ko kuna da wata damuwa ta lafiya.

Me ya sa ya wuce ga Tsawon Wuya?

• Ƙarƙashin Ƙarƙashin Ƙarya: Don wannan bambancin, kuna kwance a bayanku akan gado ko tabarma, sannan a hankali ku ɗaga kan ku sama zuwa rufi, riƙe na ƴan daƙiƙa, sannan ku huta baya.
• Tsaye Tsaye Tsaye: Wannan ya haɗa da mikewa tsaye, sannan a hankali karkatar da kan ku don kallon rufin, wanda zai iya taimakawa wajen mikewa da ƙarfafa tsokoki na wuyan ku.
• Yoga Neck Extension Stretch: A cikin wannan bambancin, za ku fara a wuri mai dadi, sannan ku karkatar da kan ku a hankali don kallon rufin, yayin da kuke ajiye kashin baya kuma kafadunku a hankali.
• Bango-mai taimaka hasken ido mai sauƙaƙe: Wannan ya ƙunshi tsayawa tare da baya ga bango, to sannu a hankali karkatar da kai ya taba bango

Me suna da abin da ya sanya ɗaukehawa ga Tsawon Wuya?

• Na sama kwance murƙushe: Wannan motsa jiki ya cika sauƙaƙe na wuyan wuyan wuya ta hanyar inganta sassauci da motsi a cikin na sama da kafadu, wanda zai iya taimakawa rage tashin hankali a cikin wuya.
• Chin Tucks: Wannan motsa jiki yana cike da Ƙwararren Ƙwararren Ƙwaƙwalwa yayin da yake ƙarfafa tsokoki da ke mayar da kai zuwa daidaitawa a kan kafadu, inganta matsayi da rage wuyan wuyansa.