Zazzagewar Gwiwa Sama Juyi

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Zazzagewar Gwiwa Sama Juyi

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙaƙa na Ƙaƙa na Ƙaƙa ) ne wanda ya fi mayar da hankali ga ƙananan baya, hips, da obliques, inganta sassauƙa da rage tashin hankali a waɗannan wurare. Hanya ce mai kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i suna zaune ko waɗanda ke da ƙananan ƙarancin baya. Haɗa wannan shimfiɗa a cikin aikin yau da kullun na iya rage ciwon baya, haɓaka matsayi, da haɓaka motsin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zazzagewar Gwiwa Sama Juyi

• Ɗaga gwiwa na dama zuwa kirjin ku ta amfani da hannayenku don riƙe ta a hankali.
• A hankali juya gwiwa gwiwa a cikin motsi na madauwari, tabbatar da motsawa daga haɗin gwiwar hip ɗin ku ba kawai gwiwa ba.
• Yi wannan juyi na kusan daƙiƙa 10 zuwa 15, sannan canza zuwa ɗayan ƙafar kuma maimaita aikin.
• Ka tuna ka kula da matsayi mai kyau a duk lokacin motsa jiki, kiyaye bayanka madaidaiciya da kafadunka.

Lajin Don yi Zazzagewar Gwiwa Sama Juyi

• Motsi masu sarrafawa: Lokacin yin jujjuya gwiwa zuwa sama, tabbatar cewa motsin ku yana jinkiri da sarrafawa. Ka guje wa firgita ko gaggawar motsi saboda hakan na iya haifar da rauni ko rauni. Ka tuna, tasiri na shimfidawa ba ya zo daga sauri ba, amma daga sarrafawa, motsi da gangan.
• Shiga Mahimmancin ku: Yayin da kuke ɗaga gwiwa zuwa kirjin ku kuma juya shi zuwa gefe, haɗa tsokoki na ainihi. Wannan ba wai kawai yana taimakawa wajen daidaita jikinka ba a lokacin shimfidawa, amma yana aiki da tsokoki na ciki.
• Ka guje wa wuce gona da iri: Yana da mahimmanci kada ka tilasta gwiwar gwiwa fiye da yanayin motsin sa. Yin yawa zai iya haifar da ciwon tsoka ko rauni. Saurari jikin ku kuma kawai mikewa zuwa inda

Zazzagewar Gwiwa Sama Juyi Tambayoyin Masu Nuna

Shi beginners za su iya Zazzagewar Gwiwa Sama Juyi?

Ee, mafari za su iya yin motsa jiki na Zauren Knee Up Rotation Stretch. Motsa jiki marar tasiri ne wanda ke taimakawa wajen shimfiɗa tsokoki a cikin ƙananan baya, hips, da cinya. Duk da haka, yana da mahimmanci a fara sannu a hankali kuma kada ku matsa sosai don guje wa rauni. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki nan da nan. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Zazzagewar Gwiwa Sama Juyi?

• Seated Hamstring Stretch: A cikin wannan bambancin, kuna shimfiɗa ƙafa ɗaya a gabanku yayin da kuke zaune, kuma ku karkata a hankali daga kwatangwalo zuwa ƙafar ƙafar ƙafa, kuna shimfiɗa hamstring.
• Zauren Hoto Hudu Mai Zama: Wannan bambancin ya haɗa da haye ƙafa ɗaya a kan kishiyar gwiwa yayin zaune, da danna ƙasa a hankali a kan ɗaga gwiwa don shimfiɗa hip da tsokoki.
• Zazzage Gefen Side: A cikin wannan sigar, kuna kiyaye ƙafafu biyu a ƙasa kuma ku kai hannu ɗaya akan kan ku zuwa gefe ɗaya, kuna shimfiɗa gefen jikin ku.
• Lankwasa Gaba: Wannan shi ne madaidaicin ci gaba inda za ku zauna a ƙasa tare da shimfiɗa ƙafafu biyu a gabanku, kuma ku lanƙwasa gaba daga hips ɗin ku, kai.

Me suna da abin da ya sanya ɗaukehawa ga Zazzagewar Gwiwa Sama Juyi?

• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa ta Ƙarfafa Ƙarfafawa da Motsawa a cikin ƙananan baya da hips, yana ba da damar yin amfani da motsi mai yawa a lokacin juyawa.
• Seated Hip Flexor Stretch: Wannan shimfiɗar yana cika Ƙwararren Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa ta hanyar ƙaddamar da tsokoki na hip, wanda ke da hannu wajen juyawa da ɗaga gwiwa, don haka inganta tasirin gwiwa sama da juyawa.