Tsofaffi na ƙananan akwati na gefe

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

Sakonni ga Tsofaffi na ƙananan akwati na gefe

Matsakaicin ƙananan akwati na gefe mai laushi shine kyakkyawan aiki wanda aka tsara don haɓaka sassauci da motsi a cikin ƙananan baya da tsokoki. Ya dace musamman ga mutanen da ke fama da rashin jin daɗi na ƙasa ko taurin kai, 'yan wasa, ko duk wanda ya kwashe tsawon sa'o'i yana zaune. Haɗa wannan shimfiɗa a cikin aikin yau da kullum na iya inganta matsayi, rage ciwon baya, da inganta lafiyar kashin baya gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Tsofaffi na ƙananan akwati na gefe

• Lanƙwasa na sama a hankali a gefe ɗaya, kai hannunka zuwa gefen ƙafarka gwargwadon yadda zai yiwu. Tabbatar cewa kana lanƙwasa daga kugu kuma ba karkata jikinka ba.
• Riƙe wannan matsayi na tsawon daƙiƙa 15-30, jin shimfiɗa a hankali a gefen jikin ku.
• A hankali komawa zuwa wurin farawa kuma maimaita tsari a gefe guda.
• Yi wannan motsa jiki sau 2-3 a kowane gefe, ko kamar yadda likitan ku na jiki ko ƙwararrun motsa jiki suka ba da shawarar.

Lajin Don yi Tsofaffi na ƙananan akwati na gefe

• Slow and Steady Motsi: Guji duk wani motsi mai kauri ko sauri. Maimakon haka, sannu a hankali karkatar da jikinka zuwa gefe guda, ka riƙe jikinka madaidaiciya da kallonka gaba. Wannan zai tabbatar da cewa shimfiɗar ta ta'allaka ne akan gangar jikin ku.
• Matsayin Hannu: Ka ɗaga hannun a gefen da kake jingina zuwa kan ka, kuma ka shimfiɗa ɗayan hannun zuwa gefen jikinka. Kuskuren gama gari shine rashin mika hannu gaba daya ko lankwasa shi a gwiwar hannu, wanda zai iya rage tasirin mikewa.
• Rike kuma Maimaita: Rike shimfiɗar na kusan daƙiƙa 20-30, sannan a hankali komawa zuwa matsayin farawa kuma maimaita a wancan gefen. Wannan

Tsofaffi na ƙananan akwati na gefe Tambayoyin Masu Nuna

Shi beginners za su iya Tsofaffi na ƙananan akwati na gefe?

Haka ne, sabon shiga na iya yin ƙananan ƙwanƙwasa ɓangaren motsa jiki na mitar motsa jiki. Motsa jiki ne mai sauƙi wanda baya buƙatar kowane kayan aiki kuma ana iya yin shi a ko'ina. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma tabbatar da cewa suna amfani da tsari daidai don hana rauni. Hakanan yana iya zama fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki.

Me ya sa ya wuce ga Tsofaffi na ƙananan akwati na gefe?

• Bangar da aka taimaka wa mambun bango mai sassaure: wannan bambancin, sai ka tsaida kai kusa da bango don ƙirƙirar jikinka don ƙirƙirar mai shimfiɗa a cikin ƙananan akwati.
• Stability Ball Lower Trunk Lateral Flexor Stretch: Wannan ya haɗa da yin amfani da ƙwallon kwanciyar hankali, inda za ku zauna akan ƙwallon kuma a hankali mirgine shi gefe ɗaya, yana shimfiɗa kishiyar gangar jikin ku.
• Yoga Pose Lower Trunk Lateral Flexor Stretch: Ana iya yin wannan ta hanyar yin "Extended Triangle Pose" (Utthita Trikonasana) a yoga, wanda ke shimfiɗa ƙananan gangar jikin a gefe.
• Pilates Mermaid Stretch: Wannan motsa jiki ne na Pilates inda kuke zaune a kasa

Me suna da abin da ya sanya ɗaukehawa ga Tsofaffi na ƙananan akwati na gefe?

• A gefe na katako shine wani kyakkyawan kyakkyawan tsari kamar yadda ba kawai yana karfafa ainihin tsokoki na gefe na gangar jikin ba, yana iya taimakawa wajen aiwatar da ƙananan akwati na tsaye.
• Tweing na Rasha babban motsa jiki ne wanda ya dace da ƙananan ƙananan akwati a gefe-wuri mai shimfiɗa ta hanyar haɓakawa, haɓaka sassauci da ƙarfi da ƙarfi da ƙarfi.