Motsa jiki don sassauƙa, ƙarfafawa da shakatawa tare da Katerina Buyda

Tare da horo na yau da kullun da kuma hanyar zama ta rayuwa baya samun nauyi mai nauyi wanda zai iya haifar da ciwo da damuwa. Muna ba da hankalin ku wasu bidiyo masu inganci don shakatawa da sake dawowa, ƙarfafawa da haɓaka sassauƙa na kashin baya, wanda mai koyarwa Katerina Buyda ya ƙirƙira. Bidiyo a cikin Rashanci, don haka zaku fahimci duk shawarwarin kocin, wanda ke da mahimmanci a irin wannan horo.

Kafin ci gaba da aiwatar da shirye-shirye Katherine Buyda ta ba da shawarar a kalli bidiyon a hankali kuma ga jerin atisaye, dabaru da aiwatarwa. A siginar canza canjin jiki kuma ci gaba zuwa motsa jiki na gaba.

Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:

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• Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki
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• Manyan atisaye 30 na cinya na waje

Ayyuka huɗu don baya tare da Katherine Buyda

Katerina Buyda - Mahaliccin horon marubucin bisa dacewa, yoga da rawa. Shirye-shiryenta ba kawai zai taimaka muku samun kyakkyawan siririn siffa ba, har ma da lafiyar jiki. Mafi girman kulawa da kulawa suna buƙatar dawowa da kashin baya, waɗanda sune Tushen dukkanin tsarin musculoskeletal. Katerina Buyda halitta 4 motsa jiki daban-daban dangane da motsa jiki tsayayye da asanas waɗanda zasu taimake ku inganta jikin ku:

1. Motsa jiki don motsawar baya (mintina 15)

Wannan bidiyon zai taimaka muku don haɓaka sassauƙa ta baya, inganta matsayi, dawo da ƙwanƙolin yanayin kashin baya, don bayyana haƙarƙarin da haɗin gwiwa. Kyakkyawan sassauci a cikin kashin baya zai ba ku damar shirya don ƙarin ƙalubalen ƙalubale. A cikin bidiyo don sassaucin baya ya haɗa da darussan masu zuwa da asanas: postures na Sphinx, baka, kyanwa, gada, garma, iska, yaro, ƙasan mai fuskantar ƙasa tare da juyawa, bakin bakin karen sama.

Motsa jiki don shakatawa (shakatawa) ta baya (mintina 2)

Ga waɗanda suke so su shakata da baya, haɓaka matsayi da sauƙaƙan tashin hankali da rashin jin daɗi, ya kamata ku zaɓi motsa jiki don shakatawa baya. Ya dogara ne akan nau'ikan karkatarwa a ƙasa, wanda zai taimake ka ka rabu da tashin hankali a cikin kashin baya da ƙananan baya. Bidiyo don shakatawa baya ya haɗa da darussan masu zuwa: 8 daban-daban bambance-bambancen karatu na crunches kwance a ƙasa, shimfiɗawa, hali, iska, kuliyoyi, yaro.

3. Motsa jiki don karfafa baya (mintina 15)

Idan akasin haka kuna son yin aiki akan ƙarfafa murfin murus kuma don sanya bayanku ya yi ƙarfi, to zaɓi bidiyo don ƙarfafa baya. Saboda motsawar da aka gabatar, za ku kuma kawo yanayin yanayin mahaifa, lumbar da sacral na kashin baya. Ana nuna hankali ga wasu daga cikin darussan a cikin sigar da yawa, zaɓi zaɓi mafi dacewa a gare ku. A cikin bidiyon don ƙarfafa baya ya haɗa da darussan masu zuwa: tebur tebur, cat, Cobra, kada, kare mai fuskantar ƙasa, tarugu, gadar ƙarfe, jariri.

Motsa jiki don lafiyar baya (minti 4)

A cikin bidiyo don dawo da dawowa kusan dukkanin ayyukan da kuka haɗu a cikin minti 15 ɗin da aka bayyana a sama. Kuna aiki kuma akan sassauci, kuma akan karfafawa da shakatawa na baya. Wannan aikin motsa jiki ne mafi dacewa don bayanku, don haka idan zaku iya keɓe lokaci, tafi da shi.

Fa'idodin motsa jiki don baya tare da Katherine Buyda

Da fatan za a lura da fa'idodin bidiyo na motsa jiki na yau da kullun don dawowa tare da Katerina Buyda:

1. Za ku inganta matsayinku kuma ku daidaita kashin bayanku.
2. Cire ciwo a baya da kugu.
3. Theara sassauƙan baya kuma za su iya haɓakawa da haɓaka don yin aiki ciki har da ƙarfin motsa jiki.
4. Babu wani yanayi mai wahala da sake ginawa, a kowane yanayi zaku kasance minti 1 - motsa jiki tsaye.
5. Matsayi na tsaye na yoga mafi kyawun taimako don shakatawa baya da haɓaka sassauƙa.
6. Yawancin motsa jiki ana nuna su a cikin nau'i daban-daban, don haka zaku iya zaɓar zaɓi mafi dacewa.
7. Akwai motsa jiki guda huɗu da za a zaɓa daga ya danganta da dalilinku: don sassauƙa, ƙarfafawa, shakatawa da sake rayar da baya.
8. Katerina Buyda tana ba da cikakkun bayanai kan aiwatar da fasaha don yin darasin ku yadda ya kamata.

Manyan ayyuka 20 don matsayi da baya

Idan kun zaɓi zaman na mintina 15, mai ba da shawarar ya yi amfani da algorithm mai zuwa:

• Horarwar matakin-shiga: 1 kwano (mintina 15)
• Matsakaicin matakin horo: zagaye 2 (mintina 30)
• Babban matakin horo: Zagaye 3 (minti 45)

Idan zaka rinka ciyarwa akai-akai na juyawa a kalla mintuna 15 a rana, zaka iya don kare kanku daga matsalolin baya na gaba a gaba. Kuma idan kun riga kun fuskanci damuwa, taurin kai da ciwon baya, kada ku jinkirta horon gobe. Fara shiga yau.

Dubi kuma:

• Manyan mata 20 masu tsere don motsa jiki da motsa jiki
• Yoganics tare da Catherine Buyda: rabu da ciwon baya

Yoga da shimfida Baya da kugu