Zaune Yatsan Yatsan Janye Maraƙi

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki

Sakonni ga Zaune Yatsan Yatsan Janye Maraƙi

Ƙaƙƙarfan Yatsan Yatsan Ƙwallon 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 Ƙaƙwalwar Ƙaƙwalwar Ƙafa ne wanda ya fi mayar da hankali ga tsokoki a cikin marukan ku, yana taimakawa wajen sassauƙa da kuma rage maƙarƙashiya. Yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke yin ayyukan jiki wanda ke matsa lamba akan ƙananan ƙafafu. Wannan shimfidawa yana da amfani kamar yadda zai iya taimakawa wajen hana raunin maraƙi, inganta motsin kafa mafi kyau, da haɓaka aikin gaba ɗaya a cikin ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Zaune Yatsan Yatsan Janye Maraƙi

• A hankali karkata gaba ka kai hannun yatsun hannunka.
• Idan za ku iya, a hankali ja yatsun ku zuwa jikin ku har sai kun ji mikewa a cikin tsokoki na maraƙi.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti 1, tabbatar da yin numfashi a kullum.
• Saki shimfiɗar, shakatawa na ɗan lokaci, kuma maimaita motsa jiki sau da yawa.

Lajin Don yi Zaune Yatsan Yatsan Janye Maraƙi

• Miƙewa A hankali: Miƙe yatsun kafa kuma a hankali ja su zuwa gare ku. Guji kuskuren gama gari na ja da ƙarfi ko da sauri, wanda zai iya haifar da rauni ko rauni na tsoka. Ya kamata a ji mikewa a cikin tsokoki na maraƙi, ba a baya ko wuyanka ba.
• Rike da Numfashi: Rike shimfiɗar na tsawon daƙiƙa 30, yin numfashi sosai kuma a ko'ina cikin ko'ina. Ka guji riƙe numfashinka, wanda zai iya haifar da tashin hankali a cikin jikinka kuma ya rage tasirin shimfidawa.
• Maimaituwa akai-akai: Maimaita mikewa akan kafafu biyu kuma da nufin yin shi aƙalla sau biyu a rana. Kuskure ne na kowa a miƙe sau ɗaya kawai sannan a manta da shi. Daidaituwa shine mabuɗin don inganta sassauci da ragewa

Zaune Yatsan Yatsan Janye Maraƙi Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Yatsan Yatsan Janye Maraƙi?

Ee, mafari na iya yin motsa jiki na Zama Yatsan Janye Calf Stretch. Motsa jiki ne mai sauƙi wanda ya haɗa da zama a ƙasa, shimfiɗa ƙafafunku a gabanku, da jan yatsun ku a hankali zuwa gare ku don shimfiɗa tsokoki na maraƙi. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan kun ji wani ciwo yayin motsa jiki, tsaya nan da nan kuma ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Zaune Yatsan Yatsan Janye Maraƙi?

• Bangon ya zama maraƙin maraƙi: a cikin wannan bambance-bambancen, kuna zaune tare da kafafunku a gabanka a gaban bango, to, gaba gaba don danna yatsunku a cikin bango, shimfiɗa jingina maraice.
• Tawul ɗin Maraƙi: Anan, kuna zaune tare da ƙafafunku madaidaiciya a gabanku, madauki tawul a kusa da ƙafarku, kuma a hankali ja baya kan tawul ɗin don shimfiɗa tsokar ɗan maraƙi.
• Zauren Maraƙin Maraƙi Tare da Abokin Hulɗa: A cikin wannan bambancin, kuna zaune tare da miƙe kafafunku a gabanku yayin da abokin tarayya ya matsa ƙasa a hankali akan ƙafafunku, yana shimfiɗa tsokoki na maraƙi.
• Tsakanin Matakalar Maraƙin Maraƙi: A cikin wannan bambance-bambance, kuna zaune a kan matakala tare da diddigen ku suna rataye a gefen sa'an nan kuma a hankali runtse dugadugan ku don shimfiɗa tsokoki na maraƙi.

Me suna da abin da ya sanya ɗaukehawa ga Zaune Yatsan Yatsan Janye Maraƙi?

• Downsar Dogon kare ne: wannan yoga pose babban abu ne mai girma saboda baya kawai ya inganta da kuma ma'auni wanda zai iya inganta tasiri na mazaunin maraƙi.
• Ƙwallon ƙafar ƙafa: Ta hanyar jujjuya idon ƙafar ƙafar ƙafar ƙafa biyu, za ku iya inganta kewayon motsi da sassauci a cikin ƙananan ƙafafu, wanda zai iya haɓaka fa'idodin Zama na Jawo Maraƙin Maraƙi ta hanyar tabbatar da idon idonku ba ƙayyadaddun abu bane a cikin shimfidawa.