Tsayayyen Ƙashin Ƙashin Ƙasa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae

Sakonni ga Tsayayyen Ƙashin Ƙashin Ƙasa

Tsakanin kullun pelvic motsa jiki ne mai amfani da farko da aka tsara don ƙarfafa ƙananan baya da tsokoki, da haɓaka yanayin zaman ciki gaba ɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman rage ƙananan ciwon baya ko haɓaka ƙarfin asali. Shiga cikin wannan motsa jiki na iya ba da gudummawa ga ingantacciyar daidaitawar jiki, ingantaccen daidaituwa, da rage haɗarin raunin baya, yana mai da shi zaɓi mai kyau ga waɗanda ke son samun lafiya da ƙarfi.

Yanayinta: tsammanin nuni a nuni Tsayayyen Ƙashin Ƙashin Ƙasa

• A hankali tura ƙashin ƙugu a gaba, ɗaga baya kaɗan, har sai kun ji ɗan shimfiɗa a cikin bayanku.
• Riƙe wannan matsayi na ƴan daƙiƙa, sannan a hankali komawa wurin farawa.
• Yanzu, a hankali karkatar da ƙashin ƙugu a baya, sanya kashin wutsiya a ƙasa da zagaye na baya kaɗan kaɗan.
• Riƙe wannan matsayi na ƴan daƙiƙa, sannan a hankali komawa wurin farawa. Maimaita waɗannan motsin don adadin maimaitawa da ake so.

Lajin Don yi Tsayayyen Ƙashin Ƙashin Ƙasa

• **Madaidaicin Motsi:** Motsin da ke cikin wannan darasi yana fitowa ne daga ƙashin ƙugu. Ka yi tunanin kana ƙoƙarin cusa ƙashin wutsiya ɗinka a ƙarƙashin sa sannan ka manne shi a bayanka. Wannan shine motsin karkatarwa. Guji kuskuren gama gari na lankwasawa a kugu ko motsi jikinka na sama. Ya kamata a ware motsi zuwa ƙashin ƙugu.
• **Motsi Mai Sarrafawa:** Wani kuskuren da aka saba shine yin motsi da sauri. Ya kamata a yi aikin pelvic na tsaye a hankali kuma yana da iko, yana ba ku damar jin tsokoki a cikin ƙananan baya da kuma ciwon ciki.
• **Tsarin Numfashi:** Tuna numfashi. Yi numfashi yayin da kake karkatar da ƙashin ƙugu a gaba, fitar da numfashi yayin da kake karkatar da shi baya. Rike numfashinka

Tsayayyen Ƙashin Ƙashin Ƙasa Tambayoyin Masu Nuna

Shi beginners za su iya Tsayayyen Ƙashin Ƙashin Ƙasa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Tsaye Tsaye. Wannan motsa jiki yana da sauƙi kuma mai tasiri don inganta matsayi, ƙarfin asali, da sassauci. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan kuna da wasu yanayi na likita ko damuwa, yana da kyau koyaushe ku tuntuɓi mai ba da lafiya ko ƙwararrun motsa jiki kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Tsayayyen Ƙashin Ƙashin Ƙasa?

• Kwance Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: Ana yin wannan bambancin a kwance a baya tare da gwiwoyinku sun durƙusa da ƙafafu a ƙasa, wanda zai iya samar da matakan juriya da kalubale daban-daban.
• Bridging Pelvic Tilt: Wannan ya haɗa da ɗaga kwatangwalo daga ƙasa yayin yin karkatar ƙashin ƙugu, wanda zai iya taimakawa wajen ƙarfafa glutes da ƙananan baya.
• Bango Pelvic Tilt: Wannan bambance-bambancen ya ƙunshi jingina da bango yayin aiwatar da karkatar da ƙashin ƙugu, wanda zai iya ba da ƙarin tallafi da taimako don haɓaka matsayi.
• Squatting Pelvic Tilt: Wannan ya haɗa da yin ƙwanƙwasa ƙwanƙwasa yayin da yake cikin matsayi, wanda zai iya taimakawa wajen ƙarfafa cinya da glutes ban da ainihin.

Me suna da abin da ya sanya ɗaukehawa ga Tsayayyen Ƙashin Ƙashin Ƙasa?

• Matan Cat-suna da amfani ne mai amfani zuwa ga tsayin Pelvic na tsaye saboda yana inganta sassauci da sarrafawa a ƙashin ƙugu da ƙashin ƙugu da kashin ƙugu da kashin ƙura da kashin baya, wanda zai iya haɓaka tasirin ƙashin ƙugu.
• Motar da ta mutu kuma ta kuma cika pelvic na tsaye yayin da yake aiki akan kyakkyawan kwanciyar hankali da sarrafawa, wanda yake da mahimmanci don riƙe madaidaicin hali a lokacin pelvic tilet.