Tsaye Tsaye Juya kafada

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Tsaye Tsaye Juya kafada

Tsaye Tsaye Reverse Letter Stretch shine motsa jiki mai fa'ida wanda da farko ke kaiwa kafadu, inganta sassauci da rage tashin hankali na tsoka. Ya dace da kowa da kowa, tun daga ƴan wasa har zuwa ma'aikatan ofis, musamman waɗanda ke neman inganta yanayin su ko rage rashin jin daɗin jiki na sama saboda tsawaita zama ko tsayi. Shiga cikin wannan shimfiɗa ba wai kawai yana haɓaka mafi kyawun motsi ba, amma har ma yana taimakawa wajen rage damuwa, yana mai da shi abin sha'awar ƙari ga kowane motsa jiki ko na yau da kullun.

Yanayinta: tsammanin nuni a nuni Tsaye Tsaye Juya kafada

• Mika hannu ɗaya a gabanka sannan ka matsar da shi a jikinka, kiyaye shi madaidaiciya.
• Tare da ɗayan hannun ku, ɗaga sama ku kama gwiwar gwiwar hannun da aka shimfiɗa a jikinku.
• A hankali zazzage hannun da aka mika kusa da kirjin ku har sai kun ji mikewa a kafadar ku.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, sa'an nan kuma saki kuma ku maimaita mikewa da sauran hannun ku.

Lajin Don yi Tsaye Tsaye Juya kafada

• Matsayin Hannu: Miƙa hannu ɗaya madaidaiciya a gabanka a tsayin kafaɗa, sannan kai shi a jikinka. Yi amfani da ɗayan hannunka don jawo hannun a hankali kusa da ƙirjinka har sai an ji shimfiɗa a kafada. Ka guji ja da ƙarfi ko karkatar da kashin bayan ka, saboda hakan na iya haifar da rauni.
• Rike da Numfashi: Rike shimfiɗar na tsawon daƙiƙa 15-30, numfashi sosai kuma a ko'ina. Kada ka riƙe numfashinka ko kuma za ka iya ƙara tashin hankali a jikinka, yana sa shimfiɗar ta zama ƙasa da tasiri.
• Maimaita a Wani Gefen: Bayan lokacin ya ƙare, a hankali sakin shimfiɗa kuma maimaita tare da ɗayan hannu. Yana da mahimmanci a shimfiɗa kafadu biyu daidai don kiyaye daidaito a jikin ku.
• Ci gaba a hankali: Kamar kowane motsa jiki, shi

Tsaye Tsaye Juya kafada Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Tsaye Juya kafada?

Ee, tabbas masu farawa za su iya yin motsa jiki na Tsaye Reverse Reverse. Yana da sauƙi mai sauƙi kuma mai tasiri wanda ke taimakawa inganta sassauci da kewayon motsi a cikin kafadu. Ka tuna don farawa a hankali, sauraron jikinka, kuma kauce wa duk wani motsi da ke haifar da ciwo. Idan kuna da kowane yanayin kafaɗa da aka rigaya, yana da kyau koyaushe ku tuntuɓi ƙwararren kiwon lafiya kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Tsaye Tsaye Juya kafada?

• Ƙarƙashin Tawul: Don wannan sigar, za ku riƙe tawul a bayan bayanku da hannu ɗaya, sannan ku ɗauki ɗayan ƙarshen tawul ɗin da ɗayan hannun ku, ja ƙasa don shimfiɗa kafaɗa.
• Tsawon Jiki: Wannan ya haɗa da tsayawa tsaye, sannan kawo hannu ɗaya a jikinka da yin amfani da ɗayan hannunka don jawo shi kusa da ƙirjinka, shimfiɗa kafada.
• Mudun shimfiɗa: A cikin wannan bambancin, zaku tsaya kai tsaye kuma ku ɗaga hannu akan gwiwar, ta amfani da wannan hannun don cire gwiwar hannu, yana shimfiɗa kafada.
• Ƙarƙashin bango: Wannan sigar ta ƙunshi tsayawa tare da gefen ku zuwa bango, shimfiɗa hannun ku kusa da kai tsaye da ajiyewa.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Tsaye Juya kafada?

• Fuskar bangon bango: Wannan motsa jiki ba wai yana ƙarfafa tsokoki na kafaɗa kawai ba, har ma yana taimakawa wajen shimfiɗa su, yana mai da shi babban abokin tafiya zuwa Tsaye Reverse Reverse. Yawancin sassauƙan kafadun ku, zurfin za ku iya shiga cikin jujjuyawar kafadar ku.
• Giciye-jiki kafada Stretch: Wannan motsa jiki ya cika Tsaye Reverse kafada Stretch ta niyya deltoids daga wani kusurwa daban-daban, samar da mafi m mikewa zuwa kafada yankin. Wannan zai iya taimakawa wajen haɓaka cikakkiyar sassauci da lafiyar kafadu.