Zazzagewar Gwagwarmaya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: , Adductor Longus, Adductor Magnus, Pectineous

Sakonni ga Zazzagewar Gwagwarmaya

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙa don Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙi don Ƙaƙwalwa ne wanda da farko ya fi mayar da hankali ga cinyoyin ciki, yana inganta sassauci da kuma rage ƙwayar tsoka. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko daidaikun mutane waɗanda ke daure a tebur kuma suna fuskantar taurin kai saboda tsawan zama. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka kewayon motsinku, taimako don rigakafin rauni, da ba da gudummawa ga ingantaccen aikin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Zazzagewar Gwagwarmaya

• A hankali karkata gaba daga kwatangwalo, rike bayanka madaidaiciya, kuma kai hannunka zuwa kasa.
• Rike wannan matsayi na kimanin daƙiƙa 15 zuwa 30, jin shimfiɗa a cinyoyin ku na ciki da yankin makwancin ku.
• Komawa a hankali zuwa wurin farawa kuma shakatawa na ɗan daƙiƙa.
• Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Zazzagewar Gwagwarmaya

• Sannu a hankali: Kuskure na yau da kullun shine a gaggauta mikewa ko kuma tilasta kafafu da nisa, wanda zai iya haifar da ciwon tsoka. Madadin haka, sannu a hankali cikin sauƙi a cikin shimfiɗar, ƙyale tsokoki don sassauƙa da dabi'a na lokaci.
• Yi amfani da Hannun ku: Hannun ku na iya zama kayan aiki mai amfani a wannan shimfiɗa. Sanya su akan cinyoyin ku na ciki kuma a hankali danna ƙasa don zurfafa shimfiɗa. Koyaya, guje wa yin matsi mai yawa ko kuna iya yin haɗari da rauni.
• Numfashi: Kada ka rike numfashi yayin mikewa. Numfashin da ya dace yana taimakawa wajen shakatawa da tsokoki da kuma ƙara tasiri na shimfidawa. Yi numfashi yayin da kuka fara shimfidawa, kuma ku fitar da numfashi yayin da kuke zurfafa shi.
• Daidaituwa: Ƙaƙƙarfan Ƙaƙƙoƙin Ƙaƙƙarfan Zaune ya fi yawa

Zazzagewar Gwagwarmaya Tambayoyin Masu Nuna

Shi beginners za su iya Zazzagewar Gwagwarmaya?

Ee, masu farawa za su iya yin motsa jiki Stretch Seated. Miqewa ne a hankali wanda ke mai da hankali kan cinyoyin ciki da yankin cinya. Ga hanya mai sauƙi don yin shi: 1. Zauna a ƙasa tare da baya madaidaiciya. 2. Kunna gwiwoyinku kuma ku haɗa tafin ƙafafu tare, ba da damar gwiwoyinku su faɗi zuwa ƙasa. 3. Riƙe ƙafafunku da hannayenku kuma a hankali danna gwiwoyinku ƙasa tare da gwiwar gwiwar ku don ƙara shimfiɗa. Ya kamata ku ji jan hankali a cikin cinyoyin ku na ciki. 4. Riƙe mikewa na kusan daƙiƙa 20-30, sannan a saki. Ka tuna, yana da mahimmanci ka saurari jikinka kuma kada ka matsawa kanka sosai. Ya kamata shimfidawa ya zama mai dadi kuma kada ya haifar da ciwo. Idan kun ji wani rashin jin daɗi, ɗan sassauta shimfiɗa.

Me ya sa ya wuce ga Zazzagewar Gwagwarmaya?

• Zauren Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙa don Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙƙarfan Zama da Ƙaƙƙarfan Ƙaƙƙarfan Ƙaƙƙƙen Ƙaƙƙarfan Zazzage Zazzage da Zazzage ahayn: A cikin wannan bambance-bambancen, kuna zaune tare da ƙafãfunku sun bazu kuma a hankali a hankali, kuna ƙoƙarin taɓa kirjin ku zuwa ƙasa.
• Zauren Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: Wannan bambancin ya haɗa da zama tare da ƙafafu daban-daban, sa'an nan kuma karkatar da jikinka zuwa ƙafa ɗaya da kai ga ƙafarka.
• Zauren 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 Ƙaƙwalwa: Wannan sigar ta ƙunshi zama tare da ƙafafunku daban da maɗaɗɗen juriya a kusa da ƙafafunku, sa'an nan kuma a hankali ja kan band don zurfafa shimfiɗa.
• Zauren 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 Ƙarƙa don Zama da Yoga: A cikin wannan bambancin, za ku zauna tare da ƙafafunku tare kuma ku sanya shingen yoga a ƙarƙashin gwiwoyinku don tallafi, sannan danna gwiwoyi a hankali zuwa kasa.

Me suna da abin da ya sanya ɗaukehawa ga Zazzagewar Gwagwarmaya?

• Hip Flecor Strackch: Ta hanyar mai da hankali kan tsokoki a kusa da gunkin gwiwa, wannan shimfidawar da za ta zama semincewararrun hancin gaba daya da rage hadarin iri yayin aiwatar da gwaiwa.
• Pigeon Pose: Wannan yoga pose yana shimfiɗa masu juyawa na hip da masu sassauƙa, yana haɓaka Ƙaƙƙarfan Ƙaƙƙarfan Ƙaƙƙarfan Kujeru ta hanyar haɓaka sassauƙan ƙananan jiki gaba ɗaya da daidaito, wanda zai iya haɓaka tasirin ƙwanƙwasawa.