Zaune a murguda

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas

Sakonni ga Zaune a murguda

Zauren Twist motsa jiki ne mai fa'ida wanda da farko ke kaiwa ga asali, haɓaka sassauci da taimakawa narkewa ta hanyar ƙarfafa gabobin ciki. Wannan motsa jiki yana da kyau ga kowa da kowa, ciki har da masu farawa da waɗanda ke da salon rayuwa, saboda ana iya yin shi cikin sauƙi a kan kujera ko tabarma. Mutane da yawa na iya so su haɗa Wurin zama Twist a cikin aikin yau da kullum don inganta motsi na kashin baya, rage ciwon baya, da inganta lafiyar gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zaune a murguda

• Lanƙwasa gwiwa na dama kuma sanya ƙafar dama a waje na gwiwa na hagu.
• Sanya gwiwar gwiwar hagu a waje na gwiwa na dama da hannun dama a kasa a bayanka don tallafi.
• Yayin da kake fitar da numfashi, a hankali karkatar da gangar jikinka zuwa dama, ka tura gwiwarka ta dama da gwiwar gwiwarka na hagu, sannan ka kalli kafadarka ta dama.
• Riƙe wannan matsayi don ƴan numfashi, sannan a hankali komawa zuwa wurin farawa kuma maimaita motsa jiki a gefe guda.

Lajin Don yi Zaune a murguda

• Karkatar da hankali: Kar a tilasta karkatar. Maimakon haka, juya a hankali daga gindin kashin baya, motsawa zuwa sama zuwa wuyanka. Anan ne juyawa yakamata ya fito, ba kafadu ko wuyan ku ba.
• Guji Jingina Baya: Kuskure na gama gari shine komawa baya cikin karkacewa. Maimakon haka, ya kamata ku zauna a tsaye kuma kuna amfani da ainihin ku don murɗawa. Jingina baya zai iya haifar da damuwa akan kashin baya kuma ya rage tasirin motsa jiki.
• Numfasawa: Ka tuna da yin numfashi a hankali a duk lokacin motsa jiki. Shaka don tsawaita kashin baya da fitar da numfashi don zurfafa murzawa. Rike numfashinka na iya haifar da tashin hankali a cikin jiki, rage tasirin shimfidawa.

Zaune a murguda Tambayoyin Masu Nuna

Shi beginners za su iya Zaune a murguda?

Ee, masu farawa za su iya yin motsa jiki na Siated Twist. Motsa jiki ne mai laushi wanda ke taimakawa inganta sassauci da kuma rage tashin hankali a baya. Duk da haka, yana da mahimmanci a fara sannu a hankali kuma a tabbata cewa yanayin yana daidai don guje wa kowane iri ko rauni. Idan akwai wani rashin jin daɗi ko jin zafi yayin yin motsa jiki, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Zaune a murguda?

• Marichiyasana C: Wanda kuma aka sani da Marichi's Pose, wannan madaidaicin wurin zama ya haɗa da lanƙwasa gwiwa ɗaya, kiyaye ɗayan ƙafar, da karkatar da gangar jikin zuwa gwiwa.
• Bharadvajasana: A cikin wannan bambancin, ƙafafu biyu suna lanƙwasa zuwa gefe ɗaya, kuma ƙugiya tana karkata zuwa gefe guda.
• Ardha Matsyendrasana: Wannan madaidaicin wurin zama ne mai zurfi inda ƙafa ɗaya ke lanƙwasa kuma an sanya ƙafar a waje da sauran gwiwa, yayin da ɗayan ƙafar na iya zama madaidaiciya ko lankwasa, kuma ƙwanƙwasa tana karkata zuwa gwiwa.
• Revolved Janu Sirsasana: Wannan bambancin ya haɗa da lanƙwasa gwiwa ɗaya da sanya ƙafar zuwa cinyar ciki na madaidaiciyar ƙafa, sannan a karkatar da gangar jikin zuwa madaidaiciyar kafa.

Me suna da abin da ya sanya ɗaukehawa ga Zaune a murguda?

• Matsayin Yara: Wannan matsayi shine yanayin yoga na maidowa wanda ke ba da damar jiki don shakatawa da sakin tashin hankali bayan yin Zauren Twists, yana kuma taimakawa wajen shimfiɗa ƙananan baya da kwatangwalo, wuraren da aka yi niyya a cikin kujerun kujerun.
• Plank Pose: Wannan motsa jiki yana cike da Zauren Twist yayin da yake ƙarfafa tsokoki masu mahimmanci, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin motsi na karkatarwa, don haka inganta aikin gaba ɗaya na Zauren Twist.