Ƙarƙashin Baya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae

Sakonni ga Ƙarƙashin Baya

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 Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙwarar Ƙirar Ƙarƙashin Ƙarfafawa. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman rage ciwon baya ko haɓaka ayyukansu a cikin wasanni da ayyukan yau da kullun. Mutane za su so su shiga cikin wannan motsa jiki kamar yadda ba wai kawai inganta ƙarfin baya da mahimmanci ba, amma kuma yana taimakawa wajen hana raunuka da inganta daidaituwa da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Baya

• Kunna gwiwoyin ku kuma kawo su zuwa ga kirjin ku, yayin da kuke ajiye hannayenku a ƙasa don kwanciyar hankali.
• Sannu a hankali lanƙwasa ƙasan baya daga ƙasa, turawa ƙasa da hannuwanku da amfani da tsokoki na ciki don ɗaga kwatangwalo.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, tabbatar da ci gaba da aiki da ainihin ku.
• Sannu a hankali rage kwatangwalo zuwa ƙasa kuma ku shimfiɗa ƙafafunku baya, komawa zuwa wurin farawa. Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Ƙarƙashin Baya

• Matsalolin Sarrafa: ɗaga jikinka na sama daga ƙasa ta hanyar jujjuya bayan baya. Tabbatar kiyaye motsin ku da santsi da sarrafawa, guje wa duk wani aiki mara kyau ko gaggawa wanda zai iya cutar da bayanku.
• Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan ba kawai zai taimaka wajen daidaita jikin ku ba amma kuma zai inganta tasirin aikin motsa jiki ta hanyar shigar da ƙarin tsokoki.
• Gujewa Ƙarfafawa: Kuskure ɗaya na gama gari don gujewa shine wuce gona da iri. Wannan na iya haifar da ƙananan ciwon baya ko rauni. Don hana wannan, mayar da hankali kan ɗaga ƙirjin ku daga ƙasa maimakon ƙoƙarin kallon sama ko ɗaga kan ku da yawa.
• Numfashi akai-akai: Kada ku riƙe numfashi yayin motsa jiki. Yana da mahimmanci a sha numfashi akai-akai.

Ƙarƙashin Baya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Baya?

Ee, masu farawa zasu iya yin motsa jiki na ƙananan baya. Motsa jiki ne mai sauƙi kuma mai tasiri don ƙarfafa ƙananan baya da tsokoki na asali. Duk da haka, yana da mahimmanci don tabbatar da cewa an yi aikin motsa jiki tare da tsari mai kyau don kauce wa damuwa ko rauni. Hakanan ana ba da shawarar farawa da ƙaramin adadin maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Idan akwai wani rashin jin daɗi ko ciwo yayin yin motsa jiki, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Ƙarƙashin Baya?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa: A cikin wannan bambancin, kuna amfani da farantin nauyi ko dumbbell, sanya shi a kan kirjin ku yayin yin curl don ƙara juriya.
• Fassara ƙananan baya na baya: Wannan an yi wannan ne a kan tarko wanda ya canza kusurwar motsa jiki, wanda aka yiwa ƙananan tsokoki na baya.
• Reverse Hyperextension: Maimakon karkata gaba, ka kwanta akan cikinka kuma ka ɗaga ƙafafu zuwa sama, wanda kuma ya kai ga tsokoki na baya amma ta wata hanya dabam.
• Yoga Lower Back Curl: Wannan bambance-bambancen ya haɗa da yoga kamar yadda cat-cow pose, inda kake ba da baya a kan kowane hudu, sannan ka karkatar da kashin baya a ciki, kama da motsi na baya na baya.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Baya?

• A ranar kiyayewa wani motsa jiki ne wanda ya dace da ƙananan baya curl kamar yadda yake niyyar tsoka iri ɗaya, wanda yake da mahimmanci don kula da yanayin da ya dace kuma yana hana rauni a baya.
• Darasi na katako shine dacewa da zama mai kyau a kan ƙananan baya na baya saboda ba kawai yana karfafa karfin gwiwa ba har ma yana taimakawa gaba daya, kwanciyar hankali wanda zai iya taimaka wajan hana raunin da ya samu.