Contents
Sauƙaƙewa - wataƙila yanayin zaɓi ne mai kyau mai motsa jiki. Koyaya, ikon yin "gada" yana da mahimmanci ba kawai don kyakkyawa ba amma don lafiyar. Isasshen motsi na kashin baya - garantin cewa ba za ku taɓa bi ciwon baya ba kuma matsayi zai kasance sarki koyaushe.
Manyan wasan motsa jiki na 30 na baya
Ayyuka 10 mafi kyau don sassauƙa na baya (don masu farawa)
Idan kuna yin atisaye masu tasiri akai-akai don juya baya, to zaku rabu da tashin hankali, gajiya, matsewar tsoka kuma ba za ku ji daɗi ba kawai amma kuma ku yi kyau. Kari akan haka, zaku koyi yin aiki da yawa na yoga kuma kuna iya yin alfahari da kansu.
Yi kowane motsa jiki don zagaye na numfashi 5-10 ko ƙidaya a kan lokaci na 30-40 seconds. Kuna iya ƙara lokaci daga baya.
1. lankwasawa a tsaye
Menene fa'ida: Yana sanya motsi da kashin baya na thoracic kuma yana karfafa zurfin tsokoki na baya kuma yana da kyau a tsaye.
Yadda ake yi: Tsaya madaidaiciya ka ji ƙasan ƙasan ƙafafunka. Yana da mahimmanci a tsaya a ƙasa, jin duk ƙafafuwan sa a sama. Sannan sanya hannayenshi akan kugu kuma fara jingina baya, matsakaicin lankwasawa ta baya. Kiyaye ma'auni don kar a rasa daidaituwa, wannan duwawun zai iya amfani gaba kadan.
Yadda ake sauƙaƙawa: Yi motsa jiki don sassaucin baya, zaune akan kujera, ƙoƙarin lanƙwasa yadda ya kamata, amma ba tare da karkatar da kai ba.
2. Matsayin Sphinx
Menene fa'idodi: Yana haɓaka sassauƙa na ƙananan kashin baya, yana inganta samun iska da cire tsoka.
Yadda ake yi: Kwanciya a kan ciki, dogaro da ƙafafun hannu. Aga shingen ba tare da ɗaga ƙashin ƙugu daga bene ba. Tafukan hannunka, zaka iya rufewa ko barin shi kwance a layi ɗaya da juna. Duba kai tsaye, ba waiwayar kansa ba. Ji shimfida mai taushi daga wuya zuwa kugu.
Yadda ake sauƙaƙawaWannan aikin don sassaucin baya yana da sauƙin aiwatarwa koda ta cikakkun masu farawa ne, amma idan kuna da ƙananan matsalolin baya, ana bada shawarar kada ku ɗaga jiki sama kuma yana cikin matsayi kawai aan daƙiƙu kaɗan.
3. lanƙwasa a baya
Menene fa'idodi: Inganta motsi na kashin baya a ɓangaren sama, yana ƙarfafa tsokoki na baya, yana sauƙaƙa tashin hankali da shirye-shiryen bidiyo a kafadu da kashin baya na thoracic.
Yadda ake yi: Kwanciya a kan ciki yana kwanciya akan tafin hannu ko gaban goshi. Don haka sa hannayen kai tsaye a bayan bayansa, jan su tare da jiki kuma ɗaga jikin. Ya kamata ku ji tashin hankali na tsokoki na baya da miƙa kirji. Gwada kada ku karkatar da kanku ku daga ƙafafunku.
Yadda ake sauƙaƙawa: Sanya mashin din a saman goshin, kamar yadda yake a yanayin Sphinx.
Motsa jiki "Swimmer"
Menene fa'idodi: Yana haɓaka tsokoki na baya, inganta sassauƙa na kashin baya, ƙarfafa ƙafafu, haɓaka haɓaka da daidaitawa.
Yadda ake yi: Kwanciya a kan ciki, hannaye suna jan gaba. Sannan ɗaga hannu da jiki sama, ƙafafunsa a nitse kwance a ƙasa. Bayan haka a ɗaga hannu da kishiyar kafa, yin kwaikwayon motsin mai iyo a cikin ruwa. Yi aikin tare da iyakar ƙarfin, amma motsawa cikin sauƙi, ba kaifi ba.
Yadda ake sauƙaƙawa: Yi motsa jiki don sassaucin baya tare da ƙaramar fadada ko ɗaga bi da bi da hannu da farko, sannan ƙafa.
5. Kyanwa
Menene fa'idodi: Laarfafa tsokoki, haɓaka motsi na kashin baya, yana taimakawa wajen haɓaka sassauƙa na baya.
Yadda ake yi: Tsaya a kowane ƙafa huɗu, sanya hannayenka a ƙarƙashin haɗin kafada da cinya a ƙashin ƙashin ƙugu. Sannan cin amana da hanata baya, kwaikwayon kyanwa. A karkatar da cinya daga sama yayin da kake ja - runtse kan ka ƙasa. Yi aiki tare da iyakar ƙarfin, amma a sannu a hankali don hana ciwo.
Yadda ake sauƙaƙawa: Rage ƙarfin da ƙimar, idan akwai matsaloli tare da ƙananan baya, wuya ko wasu sassan kashin baya.
6. Gripper ƙafa a ƙafafu huɗu
Menene fa'idodi: Yana haɓaka daidaituwa da daidaituwa, yana inganta sassauƙa ta baya, yana da tasiri na kwantar da hankali.
Yadda ake yi: Tsaya a kan dukkan ƙafafun ka kuma ɗaga ƙafa ɗaya zuwa sama, miƙe gwiwa. Hannun da ke gaba da riƙe ƙafa ko ƙafa na ƙafafun da aka ɗaga, lankwasawa a baya. Bi ma'auni, wannan yana ɗaukar nauyi a hannu da ƙafa waɗanda ke hutawa a ƙasa. Kar ka manta da maimaitawa don ɗaya gefen.
Yadda ake sauƙaƙawa: Yi aikin don sassaucin baya, lankwasa ƙafa a gwiwa, amma ba ɗaga shi sama da bene ba. Hakanan zaka iya amfani da ƙungiyar motsa jiki ko tawul don riƙe ƙafa.
7. Matsayin gadar rabin-gada
Menene fa'ida: Yana ƙarfafa ƙwayoyin baya, gindi da cinyoyi, yana shimfiɗa kashin baya, yana ƙarfafa tsokoki na ƙashin ƙugu.
Yadda ake yi: Ka kwanta a bayanka ka ja kafa zuwa ƙashin ƙugu, don yin wannan tanƙwara gwiwoyin ka. Aga ƙashin ƙugu sama a kafaɗun, wuya da kai kwance a ƙasa, ƙafafu suna kan faɗin kafadu. Hannun hannu na iya fahimtar ƙafafun kafa ko sanya su tare da jiki. Enseaddamar da tashin hankali a saman kuma ƙoƙari ya ɗaga ƙashin ƙugu kamar yadda zai yiwu don haɓaka sassauƙan baya kamar yadda ya yiwu.
Yadda ake sauƙaƙawa: Kiyaye ƙananan baya da hannuwanka yayin aiwatar da atisaye don sassaucin baya, don haka rage kaya a ƙasan baya, amma ƙarin bayani game da thoracic.
8. Karkatarwa a cikin hawan da ke fuskantar kasa
Menene fa'ida: Ya miƙa kafadu da kashin baya, yana ƙarfafa hannu kuma yana kwantar da ƙananan baya.
Yadda ake yi: Tsaya a matsayin madauri sannan ka ɗaga ƙashin ƙugu zuwa sama, ɗauke matsayin da ke fuskantar ƙasa. Da hannu daya ka riƙe ƙafar kafar da ke gaban, ta ajiye baya a miƙe. Bayan 'yan numfashi, canza gefe.
Yadda ake sauƙaƙawa: Yi gwiwoyi, tsaya a ƙafa ko shimfida ƙafafunka a faɗi lokacin da kake yin wasan kwaikwayo. Hakanan zaka iya jan hannun zuwa kishiyar ƙeta da zuwa mafi kusa, a wannan yanayin, curl ɗin ya fi sauƙi.
9. karkatarwa ta baya
Menene fa'ida: Wannan aikin shine don sassauƙa na baya yana haɓaka motsi na kashin baya, musamman ƙananan sashi, yana taimakawa wajen haɓaka sassaucin baya da ƙarfafa tsokoki.
Yadda ake yi: Kwanciya a bayanka ka ja kafa zuwa ƙashin ƙugu, lankwasa kafar hagu a gwiwoyi. Hannun hagu yana motsawa zuwa gefe. Karkatawa a cikin kashin baya na lumbar, ɗauki gwiwa zuwa gefen dama. Latsa kan gwiwa tare da hannun dama, sauko ƙasa da ƙasa. Gwada gwiwa don taɓa bene. Riƙe wannan matsayi don zagayowar numfashi da yawa kuma yi aikin a ɗaya gefen.
Yadda ake sauƙaƙawa: Yi motsa jiki a cikin kwanciyar hankali na amplitude zai iya sauke gwiwoyinku zuwa bene.
14 motsa jiki don jikin sama
10. Arc yana kwance a bayanta
Menene fa'ida: Wannan aikin shine don sassauƙa na baya yana shimfiɗa kashin baya, inganta motsi, bayyana Sashin kafada, kuma yana kwantar da ƙananan baya.
Yadda ake yi: Kwanciya a bayanka, hannaye sun haɗu a saman kansa. Legafa ɗaya saka a kan wani. Juya jiki da ƙafa zuwa gefe ɗaya, jiki kamar baka. Ka ji yadda aka shimfiɗa kashin baya a cikin ƙashin ƙugu da na lumbar, da kuma bayyana haɗin kafada.
Yadda ake sauƙaƙawa: Sanya hannayenka a bangarorin biyu na jiki, kada ka dunkule su a bayan kansa.
Ayyuka 10 mafi kyau don sassaucin baya (ci gaba)
Don haɓaka sassaucin baya, kuna buƙatar haɗawa cikin shirye -shiryen horon horo daga yoga da shimfiɗawa, wanda ke taimakawa shimfida tsokoki da sa kashin baya ya zama mafi motsi. A sakamakon haka, ba za ku iya yin gada kawai ba, har ma za ku koyi matsayin sarkin maciji, albasa ko kifi, waɗanda ke buƙatar sassauƙan kashin baya.
Yi kowane motsa jiki na tsawon motsi 5-10 na numfashi ko ƙidaya a kan lokaci na 30-40 seconds, daga baya zaka iya ƙara lokaci.
1. Sanya karen da ke fuskantar kasa
Menene fa'ida: Yana ƙarfafa baya, yana shimfiɗa ƙwayoyin baya, yana cire tashin hankali a kafaɗun.
Yadda ake yi: Tsaya a sandar, ka ɗaga ƙashin ƙugu zuwa sama, riƙe hannaye da ƙafa daga ƙasa. Yi ƙoƙari ka sanya kai tsakanin kafaɗunka don jin iyakar miƙewar baya. Jin zafi mai zafi a bayan cinyoyi da maraƙi, zaka iya tsayawa akan ƙafa.
Yadda ake sauƙaƙawa: Yayin aiwatar da atisaye don sassaucin baya dan lankwasa gwiwoyinku, don haka ku cire hankalin ku daga tsokoki na ƙafafu kuma kuna iya mai da hankali akan baya. Duk da yake yana da mahimmanci a miƙa kamar yadda ya yiwu. Hakanan za a iya sauƙaƙa saƙo idan sanya ƙafafunku faɗi kaɗan fiye da kafaɗu.
2. Cobra yana nunawa
Menene fa'idodi: Yana haɓaka sassauƙa na ƙananan kashin baya, inganta matsayi, yana kawar da ciwo a cikin ƙananan baya.
Yadda ake yi: Kwanciya a kan ciki, yana hutawa a ƙasa da hannayensa. Sannan miƙe hannaye, ɗaga jiki sama. Pelashin ƙugu da ƙafa a ƙasa. Duba madaidaiciya kuma kar a SAG da yawa a baya, ba don cutar ba.
Yadda ake sauƙaƙawa: Lokacin da matsala ta ƙananan baya, ana ba da shawara don ɗaga ƙashin ƙugu don ɗaukar nauyi daga lumbar. Bayan yin wasan kwaikwayo na yara don shakata da kasan baya.
3. Matsayin shine sarki Cobra
Menene fa'idodi: Yana taimaka wajen haɓaka sassauƙan baya, yana sauƙaƙa zafi, matsi, da tashin hankali a cikin jikin duka, yana inganta matsayin.
Yadda ake yi: Kwanciya a ciki ka huta a ƙasa da dabino. Sannan daga jikin ka kamar kana yin Cobra poses. Kasancewa a cikin wannan matsayin, lanƙwasa gwiwoyinku kuma lokaci guda sa lanƙwasa a baya, ɗaukar kansa baya. Ja safa ƙafa zuwa bayan kai, iyakar juyawa baya.
Yadda ake sauƙaƙawa: Kunna gwiwoyinku, kuna ci gaba da jan safa, amma duba kai tsaye, kada ku jefa kan baya.
4. Matsayin rakumi
Menene fa'idodi: Yana haɓaka sassauƙa na kashin baya, yana cire ƙuƙumma a cikin kashin baya, yana inganta kyakkyawan matsayi.
Yadda ake yi: Tsaya akan gwiwoyinka, yakamata ya sami kusurwa daidai tsakanin ƙafafu da kwatangwalo. Koma bayanka, ba waiwayar kansa ba, kuma hannayenka suna kama wuyan kafa. Sanya tsokoki yayin lankwasawa, ɗauki wuka, amma kada ka bar damuwa a cikin ƙasan baya.
Yadda ake sauƙaƙawa: Yayin karkatarwa, sanya hannaye a kugu, kar a sauke su zuwa idon sawun su, amma kokarin kiyaye gwiwar hannu a ciki.
5. Matsayi na Superman
Menene fa'idodi: Yana ƙarfafa hannaye da baya, yana sa kashin baya ya zama mai sauƙi, yana inganta yanayin daidaitawa.
Yadda ake yi: Kwanciya a cikin ciki kuma rike hannayenka kamar yadda yakamata. Kafafu da ƙugu sun matse a ƙasa. Sa'an nan kuma jan madaidaiciya makamai gaba, dagawa jiki. Jin kamar yin aiki da tsokoki na baya, yana shimfiɗa kashin baya da damuwa na gluteal. Kada ku sake jefa kansa, duba gaba gaba, yana mai da hankali kan aikin tsoka da numfashi.
Yadda ake sauƙaƙawa: Yi motsa jiki, a hankali jan kowane hannu ɗayan kuma yana kwance akan goshinsa.
6. Kafa baka
Menene fa'ida: Yana ƙarfafa tsokoki na makamai, baya da gindi, yana taimakawa wajen haɓaka sassaucin baya, yana horar da daidaito.
Yadda ake yi: Kwanciya a kan ciki yana kwanciya akan tafin hannu ko gaban goshi. Sanya hannuwanku a bayan bayanku kuma lokaci guda tanƙwara gwiwoyinku. Ya kamata diddige su nuna sama. Rage hannuwanku kuma tanƙwara idon ƙafa kamar yadda ya yiwu a bayan, ba jefa kan baya ba. Safa safa ya ja baya don sakamakon shine yanayin da yayi kama da kambun baka.
Yadda ake sauƙaƙawa: Yi amfani da tawul ko kaset mai motsa jiki don riƙon dusar ƙafa. Hakanan zaku iya yin saiti, ɗaga kwatangwalo da yawa, zai zama da sauƙin koya don masu farawa.
7. Gwanin kafa
Menene fa'ida: Ya shimfiɗa kashin baya, haɓaka sassauƙan baya, yana sauƙaƙa zafi, kwantar da kafaɗu, yana gyara tsayuwa, mai kwantar da hankali.
Yadda ake yi: Kwanciya a bayanka ka sanya tafin hannunka a kowane gefen kai ta juya su zuwa ciki. Sakamakon tafin hannu yana fuskantar ƙafa, kuma gwiwar hannu ya ɗaga sama. Lanƙwasa ƙafafunka ka ɗaga ƙashin ƙugu sama, miƙe hannayen. Kokarin daidaita gwiwoyinku da gwiwar hannu don lanƙwasa a baya sun zama kamar ainihin gada mai zagaye-zagaye.
Yadda ake sauƙaƙawa: Saukakakakken fasalin yanayin gadar shine kowane bambancin rabin gada, wanda masu farawa zasu iya aiwatar dashi cikin sauƙi.
Yadda ake hawa zuwa gada: mataki-mataki
8. Matsayin kifin
Menene fa'idodi: Inganta sassaucin ƙashin baya, kwantar da jijiyoyin ƙashin ƙugu, haɓaka jujjuyawar kwatangwalo.
Yadda ake yi: Ki kwanta a bayanki ki tanƙwara gwiwowinku, kuna sanya shins a kowane gefen jikinku. Sannan daga jikin sama, yayin da baya da gindi ya kamata ya taɓa bene. Hannun sa kwance a kwance tare da jikin. Hakanan zaka iya yin matsayin kifin daga matsayin Lotus. Zauna a cikin wurin Lotus ka jingina da baya, ka runtse ƙashin ƙugu da bayan kai a ƙasa.
Yadda ake sauƙaƙawa: Sauƙaƙan sigar kifin ana yin sa tare da madaidaiciyar ƙafa. Don wannan kuna buƙatar kwanciya a bayanku kuma ɗaga jiki sama, ɗaga baya. Idan wannan zaɓin yana da sauƙin yi, yi ƙoƙari ka lanƙwasa ƙafa ɗaya a gwiwa ka jawo ta gare shi, ƙirƙirar rabin Lotus.
9. Karkatar da yanayin tebur
Menene fa'idodi: Yana haɓaka sassauƙa na babba ta baya, ƙarfafa hannaye da kafaɗu, yana inganta daidaito da daidaitawa.
Yadda ake yi: Tsaya a kan dukkan ƙafa huɗu, a cikin matsayin farko na kyanwa. Sannan daga hannu sama sama, yana juya kansa da jikinsa a bayanta. Duba sama a tafin hannu ko a gaba. Canjin jiki zuwa hannun kishiyar.
Yadda ake sauƙaƙawa: Maimakon ɗaga kai tsaye, ɗora hannunka a kugu kuma ka juya jikinka kaɗan zuwa inda take. Samun karkatarwa da ƙaramin faɗi, wanda kowane mai farawa zai iya cin nasara.
10. Matsayi mikewa kanta kwikwiyo
Menene fa'ida: Ya shimfiɗa kashin baya, yana taimakawa wajen haɓaka sassaucin baya, yana kwantar da kafaɗun da ƙananan baya, gajiya daga duka jiki.
Yadda ake yi: Tsaya akan dukkan hudu, baka bayanka, mika hannaye a gabansa. Kwanta da kirjinka a kasa, kamar kana bukatar rarrafe a karkashin karamar sandar. Bashin jela ya kai sama. Mikewa baya kamar yadda ya yiwu, dan lankwasawa a baya.
Yadda ake sauƙaƙawa: Sauƙaƙan sigar ta yara, inda ƙashin ƙugu da kwatangwalo ke kan shins, kuma goshin ya taɓa bene.
Kyauta: Matsayin yaro
Menene fa'idodi: Huta baya, musamman lumbar lumbar, yana ƙaruwa da motsi na kashin baya, yana kwantar da hankali da jiki. Wannan aikin baya shafar sassaucinku kai tsaye, amma yana taimaka muku don shakatawa bayan zurfin rikitarwa. Shin sanya jariri kowane minti 5 yayin motsa jiki akan sassaucin baya.
Yadda ake yi: Tsaya a kan dukkan kafafun ka sannan ka saukar da duwawunka a kan dugadugan ka, kana mika hannayen ka a gaban sa. Kai yana taɓa bene, baya madaidaiciya, ɗan lanƙwasa don sakamakon miƙawa ya kasance mafi bayyane.
Yadda ake sauƙaƙawa: Sanya hannayenka a bangarorin biyu na jiki, ba mai jan su gaba. Za a iya juya kan kai don shakatawa wuya. Wannan matsayi yana sauƙaƙa tashin hankali daga kashin baya kuma yana miƙa shi a hankali.
Dubi kuma:
- Motsa jiki don kafafu da gindi: shiri don masu farawa (Rana 1)
- Kayan aikin Cardio don gida: bita, fa'ida da fa'ida, fasali
- Top 30 tsaye (isometric) motsa jiki don sautin jiki
Yoga da shimfida Baya da kugu