Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa da Ƙarfin su. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke neman inganta ƙananan ƙarfin jiki da motsi. Haɗa wannan a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage ƙarancin tsoka, rage haɗarin raunin ƙafar ƙafa, da haɓaka aiki a cikin ayyukan da suka haɗa da gudu ko tsalle.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara

• Maɗa igiya ko maɗaurin juriya a kusa da ƙwallon ƙafar ku, riƙe ƙarshen igiya da kowane hannu.
• A hankali a ja igiyar, zana yatsun kafa zuwa jikinka don jin mikewa a cikin tsokar maraƙi.
• Riƙe wannan matsayi na tsawon daƙiƙa 20 zuwa 30, tabbatar da kiyaye gwiwa da kwanciyar hankali.
• Saki ja kuma maimaita shimfiɗa don adadin saitin da ake so.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara

• Miƙewa A hankali: Guji kuskuren gama gari na ja da ƙarfi akan igiya. Wannan na iya sanya matsi mai yawa akan ɗan maraƙin ku kuma yana iya haifar da rauni. Maimakon haka, a hankali ja igiyar zuwa gare ku har sai kun ji shimfiɗa a cikin ɗan maraƙin ku.
• Rike da Numfashi: Da zarar kun ji shimfiɗar, riƙe matsayi na kusan daƙiƙa 30. Ka tuna da yin numfashi akai-akai. Rike numfashin ku na iya haifar da tashin hankali da ba dole ba kuma ya hana ku samun mafi kyawun iyawa.
• Canja Ƙafa: Kar a manta da canza ƙafafu. Yana da mahimmanci a ci gaba da daidaita jikin ku, kuma yin watsi da ƙafa ɗaya na iya haifar da ci gaban tsoka da sassauci.
• Ayyuka na yau da kullum: Fursunoni

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara?

Ee, masu farawa tabbas za su iya yin Ƙwallon Maraƙi tare da motsa jiki na igiya. Hanya ce mai sauƙi kuma mai tasiri don shimfiɗa tsokoki na maraƙi. Koyaya, yana da mahimmanci a tuna farawa sannu a hankali kuma kula da tsari mai kyau don guje wa rauni. Idan kun ji wani rashin jin daɗi ko zafi, dakatar da motsa jiki nan da nan. Yana iya zama taimako don samun mai koyarwa ko gogaggen mutum ya sa ido ko jagorance ku ta hanyar motsa jiki lokacin da kuke farawa.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Mataki: Tsaya a kan mataki tare da diddige ku a rataye a gefen. A hankali runtse dugadugan ku har sai kun ji mikewa a cikin marukanku.
• Zazzagewar Maraƙin Maraƙi Tare da Tawul: Zauna a ƙasa tare da ƙafafunku madaidaiciya a gaban ku. Sanya tawul a kusa da ƙafafunku kuma a hankali ja tawul ɗin zuwa gare ku.
• Bangon Maraƙi: Tsaya yana fuskantar bango kuma sanya hannuwanku akan bango a matakin ƙirji. Mataki na ƙafa ɗaya baya kuma danna diddige cikin ƙasa, jin shimfiɗa a cikin ɗan maraƙi.
• Downsar Downsar Dogara maraƙi: Fara cikin Dog Yoga Matsakaicin Ku da hannayenku da ƙafafun a ƙasa. Danna diddige ɗaya cikin ƙasa yayin lanƙwasa ɗayan gwiwa, musanya ta gefe zuwa

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

• A ƙasa kare yoga pose shima ya cika maraƙin da igiya yayin da yake samar da zurfi ga maraice, inganta sassauci da tashin hankali iri ɗaya.
• Jumping igiya wani motsa jiki ne da ke cike da 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 Ƙarƙwara.