Zaune a Ƙarƙashin Baya

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

Sakonni ga Zaune a Ƙarƙashin Baya

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa da Ƙarfafa sassauci a cikin ƙananan baya. Yana da kyau ga mutanen da suke yin dogon sa'o'i a zaune ko suna da ƙananan ciwon baya saboda rashin kyaun matsayi, tsufa, ko rauni. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa inganta lafiyar kashin baya gaba ɗaya, rage rashin jin daɗi, da haɓaka motsin aikin ku na yau da kullun.

Yanayinta: tsammanin nuni a nuni Zaune a Ƙarƙashin Baya

• A hankali karkata gaba daga kwatangwalo, rike bayanka madaidaiciya, har sai kun ji shimfida mai laushi a cikin ƙananan baya.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, yin numfashi sosai don taimakawa tsokoki su huta.
• A hankali komawa zuwa wurin farawa.
• Maimaita wannan shimfiɗa sau 3 zuwa 5, ko kuma yadda ake buƙata, don taimakawa rage tashin hankali na baya.

Lajin Don yi Zaune a Ƙarƙashin Baya

• Motsi Mai Sarrafa: Lokacin mikewa, karkata gaba daga kwatangwalo, ba kugu ba. Kuskure na yau da kullun shine lanƙwasa a kugu wanda zai iya sanya matsin lamba akan ƙananan baya. Tsaya baya madaidaiciya kuma ku matsa cikin hankali, sarrafawa don cimma madaidaiciyar shimfidawa a cikin ƙananan baya da hamstrings.
• Numfasawa: Ka tuna yin numfashi kamar yadda aka saba a duk lokacin motsa jiki. Rike numfashinka zai iya haifar da tashin hankali a cikin jikinka, rage tasirin shimfidawa. Yi numfashi yayin da kuke zaune tsaye kuma ku fitar da numfashi yayin da kuke jingina gaba.
• Saurari Jikinku: Yayin da jan hankali mai laushi yayin shimfiɗa ya zama al'ada, bai kamata ku taɓa jin zafi ba. Idan kun yi, alama ce ta cewa kuna turawa

Zaune a Ƙarƙashin Baya Tambayoyin Masu Nuna

Shi beginners za su iya Zaune a Ƙarƙashin Baya?

Ee, mafari na iya yin aikin Ƙarƙashin Ƙarƙashin Baya na Zama. Abu ne mai sauƙi kuma mai tasiri wanda baya buƙatar kowane kayan aiki na musamman. Wannan shimfidawa zai iya taimakawa wajen rage ciwon baya da kuma inganta sassauci. Koyaya, kamar kowane motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfin. Hakanan yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Idan wani ciwo ko rashin jin daɗi ya samu, dakatar da motsa jiki kuma tuntuɓi ƙwararren kiwon lafiya.

Me ya sa ya wuce ga Zaune a Ƙarƙashin Baya?

• Lankwasa Gaba: A cikin wannan bambancin, yayin da kuke zaune, kuna shimfiɗa ƙafafunku a gabanku kuma ku lanƙwasa gaba a kugu, kuna zuwa ga yatsun kafa, don shimfiɗa ƙananan baya da ƙwanƙwasa.
• Zauren Cat-Cow Stretch: Wannan ya haɗa da zama a gefen kujera, sanya hannayenku akan gwiwoyinku, da musanya tsakanin kirga baya (sanin saniya) da zagaye ta (cat pose) don shimfiɗa ƙananan baya.
• Lankwasa Side: Don wannan shimfiɗar, yayin da kake zaune, za ka kai hannu ɗaya sama da kan ka, lanƙwasawa jikinka zuwa gefe, don shimfiɗa ƙananan baya da tsokoki.
• Matsakaicin Tattabara: Wannan bambancin ya ƙunshi zama a kai

Me suna da abin da ya sanya ɗaukehawa ga Zaune a Ƙarƙashin Baya?

• Pelvic Tillets shima ya cika ƙananan baya na baya yayin da suke kaiwa gaɓoshin ƙananan baya da kuma kwanciyar hankali a yankin lumbar wanda zai iya taimakawa hana ciwon baya.
• Matsayin Yaro wani motsa jiki ne mai fa'ida wanda ya dace da Ƙarƙashin Ƙarƙashin Baya, yayin da yake shimfiɗawa da sassauta tsokoki na ƙananan baya da hips, yana haɓaka cikakkiyar sassauci da motsi na baya.