Ƙirjin Ƙirjin durƙusa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙirjin Ƙirjin durƙusa
Ƙirjin Ƙirji na Ƙirji wani motsa jiki ne mai fa'ida wanda da farko ke kaiwa tsokar ƙirji, inganta sassauci da kuma kawar da tashin hankali. Yana da kyau ga mutanen da suke ɗaukar tsawon sa'o'i a tebur ko yin ayyukan da suka haɗa da lanƙwasa gaba, saboda yana taimakawa wajen daidaita yanayin ta hanyar buɗe wurin kirji. Shiga cikin wannan shimfiɗa zai iya taimakawa wajen rage maƙarƙashiyar tsoka, haɓaka motsin jiki na sama, da hana yiwuwar rashin daidaituwar tsoka.
Yanayinta: tsammanin nuni a nuni Ƙirjin Ƙirjin durƙusa
- Mika hannunka a gabanka kuma ka sanya tafin hannunka a kan ƙasa, nisan kafaɗa.
- Sannu a hankali saukar da ƙirjin ku zuwa ƙasa yayin da kuke ajiye kwatangwalo akan gwiwoyinku kuma an shimfiɗa hannuwanku.
- Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗa a cikin ƙirjin ku da kafadu.
- A hankali komawa zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.
Lajin Don yi Ƙirjin Ƙirjin durƙusa
- Gujewa Ƙarfafawa: Kuskure ɗaya na gama gari shine wuce gona da iri yayin wannan darasi. Yana da mahimmanci a miƙe zuwa wurin da za ku ji jan hankali, amma ba zafi ba. Idan kun ji zafi, kun yi nisa sosai. Koyaushe sauraron jikin ku kuma dakatar idan kun ji rashin jin daɗi.
- Tsaya Sannuniyar Taki, Tsaye: Wani kuskuren gama gari shine saurin mikewa. Tabbatar kiyaye a hankali da tsayin daka, riƙe shimfiɗar na kusan daƙiƙa 30 zuwa minti ɗaya. Wannan zai ba da damar tsokoki don cikakken hutawa da shimfiɗawa, yana ƙara yawan amfanin motsa jiki.
- Kiyaye wuyan ku: Yana da sauƙi don ɗaga wuyan ku yayin
Ƙirjin Ƙirjin durƙusa Tambayoyin Masu Nuna
Shi beginners za su iya Ƙirjin Ƙirjin durƙusa?
Ee, tabbas masu farawa za su iya yin motsa jiki na Ƙirji na gwiwa. Hanya ce mai sauƙi kuma mai tasiri don shimfiɗa tsokoki na ƙirji. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a kiyaye tsari mai kyau don hana rauni. Idan kun kasance sababbi don motsa jiki, yana iya zama taimako don samun mai horo ko ƙwararren mai motsa jiki ya nuna muku dabarar da ta dace. Har ila yau, tuna don dumi kafin shimfiɗawa kuma kada ku taɓa turawa cikin kewayon zafi.
Me ya sa ya wuce ga Ƙirjin Ƙirjin durƙusa?
- Ƙirjin Ƙirji na bango: Tsaya gaban bango, miƙa hannu ɗaya zuwa gefe kuma sanya tafin hannunka a bango, sannan a hankali juya jikinka har sai ka ji mikewa a cikin kirjinka.
- Ƙirjin Ƙofar Ƙofa: Tsaya a ƙofar ƙofar tare da hannu ɗaya daga gefe kuma gwiwar gwiwar ku a lanƙwasa a kusurwa 90-digiri, sannan ku jingina gaba har sai kun ji mikewa a cikin kirjin ku.
- Supine Cheighch: Ka kwanta a baya tare da gwiwoyinku lanƙwasa a ƙasa, to, mika hannuwanka daga tashe tare da tekun ka a bude da shimfiɗa.
- Yoga Chest Stretch: Shiga cikin kyakkyawan yanayin yoga kamar cobra pose ko gada, wanda ya haɗa da kwanciya a baya da
Me suna da abin da ya sanya ɗaukehawa ga Ƙirjin Ƙirjin durƙusa?
- The Doorway Stretch wani motsa jiki ne mai alaƙa yayin da yake kai hari ga ƙirji da tsokoki na kafada, kama da Ƙirjin Ƙirji na Kneeling, yana taimakawa wajen ƙara haɓaka matsayi da rage ƙwayar tsoka.
- Cobra Pose, motsa jiki na yoga, ya cika Ƙirjin Ƙirji na Ƙarƙwasa ta hanyar ƙaddamar da kashin baya da bude kirji, wanda zai iya haɓaka shimfiɗa kuma ya ba da taimako mafi girma daga matsi ko rashin jin daɗi.
Karin kalmar raɓuwa ga Ƙirjin Ƙirjin durƙusa
- Motsa jiki na kirji
- Kneeling kirji miqe motsa jiki
- Motsa jiki na kirji
- Motsa jiki don ƙirji
- Dabarar shimfiɗa kirjin gwiwa
- Yadda ake miƙar kirji
- Ayyukan motsa jiki na nauyin jiki don tsokoki na kirji
- Ƙarfafa gwiwa don ƙarfafa ƙirji
- Motsa jiki don kirji ba tare da kayan aiki ba
- Kneeling Kirjin mikewa koyawa