Tsaye Juyawa Miqewa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Tsaye Juyawa Miqewa

A tsaye mai juyawa baya mai amfani ne mai amfani wanda ke taimakawa wajen kara sassauƙa da motsi a cikin kashin baya, yana taimakawa rage ciwon baya da tashin hankali. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar lokaci mai yawa a zaune ko kuma suna da salon rayuwa. Mutane za su so yin wannan shimfidar wuri don inganta yanayin su, rage jin daɗin baya, da haɓaka jin daɗin jikinsu gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tsaye Juyawa Miqewa

• Mika hannuwanku kai tsaye zuwa ɓangarorinku, ajiye su a tsayin kafaɗa, kuma ku haɗa hannayenku tare.
• A hankali juya jikinka na sama zuwa dama, ajiye kwatangwalo da ƙananan jikinka a tsaye, kuma ka riƙe wannan matsayi na kimanin 20-30 seconds.
• Koma zuwa tsakiya sannan kuma juya jikinka na sama zuwa hagu, sake rikewa na 20-30 seconds.
• Maimaita wannan motsa jiki don saitin sau 5 zuwa 10 a kowane gefe, tabbatar da kiyaye motsin jinkiri da sarrafawa a ko'ina.

Lajin Don yi Tsaye Juyawa Miqewa

• Sarrafa motsin ku: Guji motsi mai sauri ko karkace wanda zai iya raunana tsokoki ko kashin baya. Maimakon haka, juya jikinka na sama a hankali kuma a hankali zuwa hagu da dama. Ya kamata motsi ya fito daga kugu, ba kwatangwalo ba.
• Kar ku wuce gona da iri: Yawan wuce gona da iri na iya haifar da rauni. Lokacin da kuke juyawa, tafi kawai gwargwadon yadda kuke jin daɗi. Ya kamata ku ji shimfiɗa a hankali, ba zafi ba. Idan ya yi zafi, kun yi nisa sosai.
• Shiga Mahimmancin ku: Shiga tsokoki na asali na iya haɓaka tasirin wannan shimfiɗa. Ƙarfafa tsokoki na ciki yayin da kuke juyawa, wanda zai iya taimakawa wajen tallafawa ƙananan baya da kuma hana rauni.
• Numfashi Da Kyau:

Tsaye Juyawa Miqewa Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Juyawa Miqewa?

Ee, mafari tabbas za su iya yin motsa jiki na Juyawa Baya. Koyaya, yana da mahimmanci a fara da motsi mai laushi don guje wa kowane rauni. Anan ga matakan yin wannan darasi: 1. Tsaya tsaye tare da faɗin ƙafafu na hip-dabam. 2. Mika hannuwanku zuwa gaɓar ku a tsayin kafada. 3. A hankali karkatar da gangar jikinka zuwa dama, kiyaye hips ɗinka suna fuskantar gaba. Ya kamata ku ji mikewa a cikin ƙananan baya da kugu. 4. Riƙe shimfiɗa don 10-30 seconds. 5. Komawa a hankali zuwa tsakiyar, sannan maimaita a gefen hagu. Ka tuna yin numfashi sosai kuma akai-akai yayin shimfiɗa. Idan kun ji wani ciwo, dakatar da motsa jiki nan da nan. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki yayin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Tsaye Juyawa Miqewa?

• Ƙwaƙwalwar Juyawa Baya: Ana yin wannan sigar tana kwance a bayanku tare da durƙusa gwiwoyi da ƙafafu a ƙasa, sannan ku bar gwiwoyinku su faɗi a hankali gefe ɗaya.
• Juyawa Juyawa Baya: A cikin wannan bambancin, za ku fara a cikin yanayin huhu kuma ku juya jikinku na sama zuwa gefen ƙafar gaba, yana mika hannu a wannan gefen don zurfin shimfidawa.
• Juyawa Baya Quadruped: Ana yin wannan akan duk ƙafafu huɗu, inda zaku sanya hannu ɗaya a bayan kanku kuma ku juya baya na sama da gwiwar hannu zuwa rufi.
• Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwallon Ƙwaƙwalwa na Ƙwa ) ya haɗa da yin amfani da kwallon motsa jiki, inda za ku kwanta fuska a kan kwallon kuma ku juya jikin ku zuwa gefe guda, yana mika hannu a wannan gefen don zurfi mai zurfi.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Juyawa Miqewa?

• Ƙarƙashin Raƙumi na Cat-Rakumi wani motsa jiki ne mai dacewa yayin da yake inganta motsi na dukkanin kashin baya, yana taimakawa wajen kula da lafiyar baya da kuma inganta fa'idodin Tsayawar Juya Baya ta hanyar aiki akan sassa daban-daban na baya.
• Aƙarshe, motsa jiki-kare motsa jiki na tsaye a baya ya shimfiɗa saboda yana ƙarfafa ƙananan juyawa da ƙarfi, wanda zai iya inganta haɓakar juyawa ta hanyar samar da babban tushe, mafi bargajiya mai tsoka don motsi.