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 wani motsa jiki ne mai fa'ida wanda ke kaiwa ga tsokoki a baya, abs, da hips, yana taimakawa inganta sassauci, matsayi, da narkewa. Ya dace da kowa da kowa, daga masu sha'awar motsa jiki zuwa ma'aikatan ofis, kamar yadda za'a iya yin shi ba tare da wani kayan aiki ba kuma yana taimakawa wajen rage tashin hankali daga zama mai tsawo. Mutane za su so yin wannan motsa jiki ba kawai don fa'idodinsa na zahiri ba har ma don yuwuwar sa don rage damuwa da haɓaka jin daɗin tunani.

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 tsaye.
• Sanya hannun dama a ƙasa a bayanka don tallafi, kuma a hankali karkatar da gangar jikinka zuwa dama, sanya gwiwar gwiwar hagu a waje na gwiwa na dama.
• Riƙe wannan matsayi na kusan daƙiƙa 20 zuwa 30, mai da hankali kan kiyaye kashin baya da kuma jin shimfiɗa a baya da kwatangwalo.
• A hankali komawa zuwa wurin farawa kuma maimaita a wancan gefe.

Lajin Don yi Zaune a murguda

• Juyawa A hankali: Kar a yi saurin karkatar da motsi. Kuskure ne na yau da kullun don murɗawa da sauri ko da nisa, wanda zai iya takura maka baya. Maimakon haka, karkatar da jikinka a hankali kuma a hankali zuwa gefe, tabbatar da sarrafawa da auna motsinka.
• Amfani da Numfashin ku: Numfashi wani muhimmin sashi ne na karkatar da zaune. Yi numfashi yayin da kuke zaune tsayi, kuma fitar da numfashi yayin da kuke murɗawa. Wannan dabarar na iya taimakawa zurfafa jujjuyawar kuma sanya motsa jiki ya fi tasiri. Rashin yin amfani da numfashin ku yadda ya kamata na iya sa aikin ya yi ƙasa da tasiri kuma yana iya haifar da damuwa.
• Kiyaye ɗumbin gindi biyu akan bene: Wani kuskuren gama gari shine ɗaga gindi ɗaya daga ƙasa yayin murɗawa. Wannan na iya kaiwa ga

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 wajen inganta sassauci, musamman a cikin ƙananan baya da hips. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da tsari daidai don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Yana iya zama da amfani ga masu farawa suyi wannan aikin a ƙarƙashin jagorancin ƙwararren ƙwararren ƙwararren da farko.

Me ya sa ya wuce ga Zaune a murguda?

• Marichi's Pose yana haɗa ninki na gaba a cikin Zauren Twist, yana ba da ƙarin mikewa zuwa hamstrings da ƙananan baya.
• Bharadvaja's Twist shine mafi sauƙin sãɓãwar launukansa na Zauren Twist, inda za ku karkatar da jikin ku zuwa gefe ɗaya tare da lanƙwasa ƙafa ɗaya kuma ɗayan.
• Bound Sage Pose shine mafi ci gaba siga na Zauren Twist wanda ya ƙunshi ɗaure hannaye a kusa da gwiwa ɗaya lanƙwasa yayin karkatar da gangar jikin.
• Revolved Head-to-Knee Pose shine bambanci na Zauren Twist wanda ya kara daɗaɗɗen gefe, yana ba da shimfiɗa mai zurfi zuwa ga jiki da kashin baya.

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

• Lanƙwasawa Gaba: Wannan motsa jiki yana cike da Zauren Twist ta hanyar shimfiɗa kashin baya da bayan jiki, wanda zai iya taimakawa wajen rage duk wani tashin hankali ko matsawa wanda zai iya iyakance zurfin karkatarwa.
• Bridge Pose: Wannan motsa jiki yana cike da Zauren Twist ta hanyar ƙarfafa ƙananan baya da bude kirji, wanda zai iya taimakawa wajen kula da matsayi mai kyau da daidaitawa yayin karkatarwa, rage haɗarin rauni.