Zaune a Ƙarƙashin Ganga na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Zaune a Ƙarƙashin Ganga na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa ne mai amfani wanda ya fi dacewa da tsokoki na wucin gadi, yana taimakawa wajen inganta sassauci da rage tashin hankali na tsoka. Yana da manufa ga mutanen da suke ciyar da dogon sa'o'i suna zaune, 'yan wasa, ko duk wanda ke neman haɓaka ainihin ƙarfin su da kwanciyar hankali. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don rage ƙananan ciwon baya, inganta matsayi, da haɓaka aikin su gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zaune a Ƙarƙashin Ganga na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

• Lanƙwasa na sama a hankali a gefe ɗaya, ajiye kwatangwalo da ƙananan jikin ku har yanzu kuma suna fuskantar gaba.
• Miƙa gefen ƙafarka da hannunka, tafiya gwargwadon yadda zai yiwu don ƙarfafa shimfiɗar gefenka.
• Riƙe wannan matsayi na kimanin daƙiƙa 15-30, jin shimfiɗa a hankali tare da gefen jikin ku.
• A hankali komawa zuwa wurin farawa kuma maimaita shimfiɗa a ɗayan gefen.

Lajin Don yi Zaune a Ƙarƙashin Ganga na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

• Slow and Steady Movement: Lokacin lankwasawa zuwa gefe, yi haka a hankali kuma tare da sarrafawa. Ka guji motsi ko motsi mai sauri, saboda waɗannan na iya lalata tsokoki kuma suna haifar da rauni. Maimakon haka, mayar da hankali kan motsi mai santsi, tsayayyen motsi wanda ke shimfiɗa tsokoki a hankali da inganci.
• Numfashi Mai Kyau: Kuskure ɗaya na yau da kullun shine riƙe numfashi yayin shimfiɗawa. Maimakon haka, shaƙa kamar yadda aka saba kuma yi ƙoƙarin shakatawa. Wannan zai iya taimakawa wajen haɓaka shimfiɗa kuma ya sa ya fi tasiri.
• Madaidaicin Tsawon Tsayin Da Ya dace: Riƙe shimfiɗar na kusan daƙiƙa 20-30, sannan a hankali komawa wurin farawa. Mikewa na dogon lokaci ko gajere na iya haifar da rauni ko kuma a'a samar da fa'idodin da ake so.
• Na yau da kullun

Zaune a Ƙarƙashin Ganga na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa Tambayoyin Masu Nuna

Shi beginners za su iya Zaune a Ƙarƙashin Ganga na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?

Haka ne, sabon shiga na iya yin ƙananan ƙwayayen akwati na motsa jiki mai shimfiɗa. Yana da motsa jiki mai sauƙi kuma mai tasiri wanda zai iya taimakawa wajen haɓaka sassauci da kewayon motsi a cikin ƙananan baya da na gefe. Koyaya, yana da mahimmanci a tuna farawa a hankali kuma a hankali, kuma kada ku tura jikin ku sama da matakin jin daɗinsa. Hakanan yana da kyau masu farawa su sami shawara daga ƙwararrun motsa jiki don tabbatar da cewa suna yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Zaune a Ƙarƙashin Ganga na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?

• Zaune Yoga Side Stretch: Wannan bambancin ya haɗa da ka'idodin yoga. Zauna a ƙasa tare da ƙetare ƙafafunku, ɗaga hannu ɗaya a sama kuma ku karkata zuwa gefe na gaba, ajiye duwawunku a ƙasa.
• Ƙwallon Ƙwallon Zaune: A cikin wannan bambancin, kuna amfani da ƙwallon kwanciyar hankali. Zauna a kan ƙwallon ƙafa tare da ƙafafu a ƙasa, sannu a hankali karkata zuwa gefe ɗaya, barin ƙwallon ya ɗan yi birgima, har sai kun ji shimfiɗa tare da gefen ku.
• Wurin zama Resistance Band Side Stretch: Wannan bambancin yana amfani da ƙungiyar juriya. Zauna a ƙasa tare da shimfiɗa kafafunku, kunsa band ɗin a ƙafafunku, riƙe ƙarshen band ɗin da hannaye biyu, kuma ku jingina zuwa gefe ɗaya.
• Zauren Tawul ɗin Miƙewar Gefe:

Me suna da abin da ya sanya ɗaukehawa ga Zaune a Ƙarƙashin Ganga na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?

• Tsangayar Gefe: Tsangayar gefe suna da matuƙar dacewa saboda ba kawai suna shimfiɗa tsokoki na gefe ba amma suna ƙarfafa su. Wannan na iya inganta tasirin ƙananan ƙwanƙwacin akwati a gefe na gefe-wuri ta hanyar ƙara ƙarfi gaba ɗaya da kwanciyar hankali.
• Pilates Mermaid Stretch: Wannan darasi kuma yana yin hari ga tsokoki na gefe na gangar jikin, yana ba da tsayin daka mai ƙarfi wanda zai iya haɓaka tsayin daka da aka samar ta Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa. Wannan na iya taimakawa wajen haɓaka sassauƙa gabaɗaya da kewayon motsi.