Zaune a murguda

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Rectus Abdominis

Sakonni ga Zaune a murguda

Zauren Twist shine motsa jiki mai laushi wanda aka tsara don inganta sassauci da motsi a cikin kashin baya, yana taimakawa wajen mafi kyawun matsayi da rage ciwon baya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da masu farawa da waɗanda ke neman motsa jiki marasa tasiri. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don inganta ingantacciyar lafiyar kashin baya, kawar da tashin hankali, da haɓaka aikin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zaune a murguda

• Lanƙwasa gwiwa na dama kuma sanya ƙafar dama a waje na gwiwa na hagu, kiyaye ƙafar hagu a madaidaiciya ko kuma idan ya fi dacewa, za ku iya lanƙwasa gwiwar hagu kuma ku kawo ƙafar zuwa kwatangwalo na dama.
• Juya juzu'in ku zuwa dama, sanya gwiwar gwiwar hagu a waje na gwiwa na dama da hannun dama a kasa a bayanku don tallafi.
• Shaka don tsawaita kashin bayan ka da fitar da numfashi don zurfafa murgudawa, duba kafadarka ta dama.
• Riƙe matsayin don ƴan numfashi, sa'an nan saki kuma maimaita a daya gefen.

Lajin Don yi Zaune a murguda

• Matsayin da ya dace: Lokacin yin jujjuyawar, tabbatar da juyawa daga kugu, ba kafadunku ba. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. Ya kamata kafadunku su kasance murabba'i da matakin.
• Ikon numfashi: Kula da numfashi yana da mahimmanci a cikin wannan darasi. Yi numfashi yayin da kuke zaune tsaye, kuma ku fitar da numfashi yayin da kuke murɗawa. Wannan yana taimakawa zurfafa jujjuyawar da shigar da tsokoki na asali. Kada ka taɓa riƙe numfashinka yayin motsa jiki.
• Ka Guji Juyawa Sama: Wani kuskuren da aka saba shine jujjuyawa fiye da kima ko tilasta karkatarwa. Wannan na iya cutar da kashin baya. Madadin haka, tafi kawai gwargwadon yadda ya ji daɗi. Ya kamata ku ji shimfiɗa a hankali, ba zafi ba.
• Amfani da Props: Idan kuna da wuya a kula da madaidaiciyar kashin baya yayin zaune a kai

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. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da tsari mai kyau don guje wa kowane rauni. Hakanan ana ba da shawarar a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin motsa jiki daidai, musamman ga waɗanda suka saba yin motsa jiki ko kuma suna da yanayin kiwon lafiya da suka gabata.

Me ya sa ya wuce ga Zaune a murguda?

• Marichiyasana C, ko Marichi's Pose, wani bambanci ne inda ƙafa ɗaya ta miƙe, ɗayan kuma tana lanƙwasa da ƙafa a ƙasa, yayin da kuke karkatar zuwa gwiwa.
• Bharadvajasana, ko Bharadvaja's Twist, shine bambancin murɗaɗɗen zama inda aka sanya ƙafafu biyu zuwa gefen kwatangwalo, kuma kuna karkata zuwa gefen gwiwoyi.
• Ardha Matsyendrasana, ko Half Spinal Twist, shine mafi ci gaba sauye-sauye inda ƙafa ɗaya ke tsaye, ɗayan yana lankwasa a kan madaidaiciyar kafa, kuma kuna karkatar zuwa gwiwa.
• Bound Sage Pose shine bambance-bambancen wurin zama mai ƙalubale inda ƙafa ɗaya ke cikin rabin yawa

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

• Extended Triangle Pose: Wannan yoga ya dace da Zauren Twist kamar yadda kuma ya haɗa da motsi mai juyayi wanda ke aiki da obliques, ƙarfafa baya, da inganta daidaituwa da kwanciyar hankali, waɗanda suke da mahimmanci don aiwatar da Zauren Twist yadda ya kamata.
• Gada Pose: Wannan matsayi yana cike da Zauren Twist yayin da yake ƙarfafa ƙananan baya kuma yana buɗe ƙirji da kafadu, waɗanda sune mahimman ƙungiyoyin tsoka da aka yi amfani da su a cikin Zauren Twist, saboda haka yana haɓaka aikin gabaɗaya da fa'idodin Zazzagewar Wuta.