Miƙewa don ƙafa

Wadatacce

• 1. Tsokokin cinya
• 2. Tsoka a bayan cinya
• 3. Maraƙi
• 4. Bangaren cinya
• 5. Cinya a ciki

Ayyukan motsa jiki na kafa yana inganta matsayi, gudan jini, sassauƙa da kewayon motsi, hana ƙwanƙwasawa da hana farkon tsoka da haɗin gwiwa.

Wadannan motsa jiki na mike kafa ana iya yin su a kowace rana, musamman kafin da bayan motsa jiki, kamar su gudu, tafiya ko ƙwallon ƙafa, misali.

1. Tsokokin cinya

Tare da bayanka madaidaiciya da ƙafafunka ɗaya, lanƙwasa ɗaya ƙafarka a baya, riƙe ƙafarka na minti 1, kamar yadda aka nuna a hoton. Maimaita tare da sauran kafa. Idan ya cancanta, jingina da bango, misali.

2. Tsoka a bayan cinya

Tare da buɗe ƙafafunku kaɗan, lanƙwasa jikinku gaba, kuna ƙoƙarin taɓa ƙafafunku da yatsan hannu, kamar yadda aka nuna a hoton. Riƙe matsayi na minti 1.

3. Maraƙi

Miƙe ƙafa ɗaya, riƙe diddige kawai a ƙasa kuma yi ƙoƙarin taɓa ƙafafun da hannunka, kamar yadda aka nuna a hoton. Riƙe matsayi na minti 1 kuma maimaita tare da ɗayan kafa.

4. Bangaren cinya

Zauna a ƙasa tare da miƙe ƙafafunku kuma riƙe baya baya madaidaiciya. Sai ka ninka daya daga cikin kafafun sannan ka haye kan sauran kafafun kamar yadda aka nuna a hoton. yi amfani da matsi mai sauƙi tare da hannu ɗaya a kan gwiwa, turawa zuwa kishiyar ƙafafun da ya lanƙwasa. Riƙe matsayin na sakan 30 zuwa minti 1 sannan maimaita tare da ɗayan kafa.

5. Cinya a ciki

Yi kwalliya tare da ƙafafunku tare sannan kuma miƙa ƙafa ɗaya zuwa gefe, kamar yadda aka nuna a hoton. Tsayawa baya a miƙe, zauna a wannan matsayin na dakika 30 zuwa minti 1 sannan kuma yin irin wannan shimfida don ɗayan kafa.

Hakanan atisaye na mike kafa na iya zama wani zabi bayan doguwar aiki a wurin aiki saboda suna taimakawa wajen kara lafiya.

Idan kana son inganta lafiyarka, ka more kuma ka yi dukkan shimfidawa da aka gabatar a cikin bidiyo mai zuwa kuma ka sami kwanciyar hankali da annashuwa:

Duba sauran kyawawan misalai:

• Mikewa don tafiya
• Miƙewa don tsofaffi
• Mikewa motsa jiki yayi a wurin aiki