Wadannan Fa'idodin Hannun Hannu Zasu Shawarar Ka Ka Juya Juya

Wadatacce

• Fa'idodin Handstand da Bambance -bambancen
• Yadda Ake Yin Handstand
• Bita don

Koyaushe akwai aƙalla mutum ɗaya a cikin ajin yoga wanda zai iya harbi kai tsaye zuwa hannun hannu kuma kawai ya huce a wurin. (Kamar dai mai ba da horo na NYC Rachel Mariotti, wacce ke nuna ta a nan.) A'a, ba ita ce unicorn ba-kuma za ku iya zama gaba ɗaya wata rana. Gina har zuwa wannan ƙalubalen tsayawa, kuma za ku sami duk fa'idodin sautin-dukkan fa'idodin hannun hannu, da gamsuwar samunsa a ƙarshe.

Heather Peterson, babban jami'in yoga a CorePower Yoga ya ce "Ma'auni akan hannayenku tafiya ce ta daban ga kowa." "Yi ƙananan ci gaba a kan lokaci ta hanyar ƙaddamar da yin aiki kan wannan yanayin duk lokacin da kuke yin aiki." Daga ƙarshe, za ku ji ƙarfi da ƙarfafawa ta jiki da ta tunani, in ji ta. (Ƙari akan wannan anan: Fa'idodin Lafiya 4 Na Hannun Hannu)

Yawancin malaman yoga za su ba da hannun hannu azaman zaɓi yayin aji. Maimakon ko da yaushe jin kunya, gwada shi! Kuma kada tsoro ya hana ku gwada wannan motsa jiki. Kuna iya farawa koyaushe ta amfani da bango don tallafa muku, sannan ku yi nisa, in ji Peterson. (Gwada wannan rushewar matakai-mataki-mataki don taimaka muku shirya don riƙe hannun.)

Bayan haka, saka wa kanku da yanayin gyarawa kamar tsayawar yaro don komawa cikin numfashin ku kuma ku saki duk wani hukunci game da aikinku. (Yoga yakamata ya zama irin annashuwa, tuna?)

Fa'idodin Handstand da Bambance -bambancen

Wannan yanayin yana ƙarfafawa saboda yana taimaka muku samun daidaituwa a ciki da waje. Za ku cimma-a zahiri-sabon hangen zaman gaba. Duk da yake yana iya zama kamar motsi na sama kawai, yana kuma buƙatar cibiya da ƙarfin cinya don harbawa da kasancewa cikin daidaito. Wata babbar fa'ida ta hannun hannu ita ce al'ada ce a cikin wayar da kan jama'a-za ku gane cewa mafi ƙarancin gyare-gyare na iya yin babban bambanci. Ka tuna ka yi haƙuri da kanka: Wannan matsayi game da tafiya ne, ba ƙusa shi a cikin wani aiki ɗaya ba, in ji Peterson.

Idan kana da wuyan hannu ko gwiwar hannu, gwada yin tsayin daka a maimakon. Don ciwon kafada, gyara ta hanyar yin goyan baya tare da tubalan a kafadu da bango. Da zarar kun ji daɗi tare da hannun hannu na gargajiya, gwada raba ƙafafunku da tafiya cikin yanayin ƙafa.

Yadda Ake Yin Handstand

A. Daga karen da ke fuskantar ƙasa, taka ƙafa a kusan rabin hanya kuma ɗaga ƙafar dama zuwa sama.

B. Matsar da nauyi zuwa hannaye da matsawa kafadu a kan wuyan hannu, kawo kallo a gaban yatsa.

C. Fara da ɗaga ƙafar hagu sama da ƙasa, zuwa kan yatsun hagu. Sannan ɗaga ƙafar dama ta sama har ma ta sama ta hanyar haɗa hamstrings da glutes.

D. Juya hips akan kafadu don nemo shawagi tare da ƙafar hagu daga ƙasa. Ƙasa ƙasa kuma maimaita har sai ƙafafu biyu sun haɗu a kan hannaye, suna yin madaidaiciyar layi daga yatsun kafa zuwa wuyan hannu. (Wannan yoga na minti biyar yana gudana zai iya taimaka muku yin wasan harbawa zuwa hannun hannu.)

Nasihun Siffar Hannu

• Kodayake da alama kuna da fifiko a gefe ɗaya, maimaita a kan kishiyar kafa don daidaitawa.
• Haɗa ainihin ku don guje wa sifar "ayaba" inda ƙirjinku ke huɗa waje kuma ƙafafu suna komawa sama.

Bita don