Cikakkar Motsawa Daya: Babu Kayan Aiki Baya Jigon Ƙarfafawa

Wadatacce

• Cactus
• Yin iyo
• Starfish
• Bita don

Wannan yunƙurin shine maganin kuɓutar teburin ku na yau da kullun.

Elaine Hayes, wanda ya kafa MNT Studio a San Fransisco, ya ce: "Ta hanyar buɗe ƙirji, haɓaka kashin baya, da ƙarfafa tsokoki na baya, muna yaƙar duk juzu'in gaba da yawancin mu ke yi duk rana," in ji Elaine Hayes, wanda ya kafa MNT Studio a San Fransisco kuma maestro a atisayen da ke taimakawa. daidaita kashin baya. "Kafadunmu sun zauna a baya, kan mu yana zaune a saman kashin mu - sabanin karkata zuwa gaba - kuma ba za mu iya samun wuyan wuya, kafada, da ciwon baya ba."

Za ku shiga fuska a kan tabarma don yin wannan cactus-swim-starfish uku na masu ƙarfi na baya, mai suna bayan kowane matsayi na hannu da kuke ɗauka don wakilcin ku. Yi waɗannan kullun don ƙarfafa waɗannan mahimman tsokoki-extensors, rhomboids, lats, da serratus-wanda ke taimakawa inganta yanayin ku. (Hakanan gwada waɗannan ayyukan motsa jiki daga Kayla Istines.)

Yayin duk sassa uku na tafiyar, kiyaye waɗannan shawarwarin sifofi:

• Rike ƙashin ƙugu a kan tabarma don kada ku wuce gona da iri.
• A cikin kowane motsa jiki, tabbatar da cewa kuna numfashi a hankali - kada ku riƙe numfashinku kuma koyaushe barin iska ta gudana.
• Zame kafadunka ƙasa da bayanka, kuma sauke ƙushinka don kiyaye dogon wuyanka. Ka yi tunanin ɗagawa daga kirjinka ba kai ba. (Mai Alaƙa: Tatsuniyoyin Almara da Za su Canja Yadda kuke Tunani game da Jikin ku)

Yadda yake aiki: Yi saiti ɗaya na kowane motsi a ƙasa kowace rana.

Cactus

A. Kwance a ƙasa a kan tabarma a ƙasa, kafafu sun miƙe da faɗin kwatangwalo. Yatsun yatsa don haka saman ƙafafu suna kan ƙasa, kuma ƙashin ƙuruciya yana danna cikin tabarma. Faɗin gwiwar gwiwar hannu don haka hannaye suna cikin matsayi na cactus waje zuwa ɓangarorin. shawagi kawai daga ƙasa, don farawa.

B. Inhale don ɗaga kirji kusan inci 6 daga ƙasa, kai da wuyan tsayi.

C. Exhale zuwa ƙasa don komawa don farawa.

Yi 5 zuwa 10 reps.

Yin iyo

A. Kwance a ƙasa a kan tabarma a ƙasa, kafafu sun miƙe da faɗin kwatangwalo. Yatsun yatsan yatsan ƙafafu don haka saman ƙafafu suna kan ƙasa, kuma ƙashin ƙuruciya yana danna cikin tabarma. Tsaya hannaye a gaban fuska, suna yin siffar Y tare da dabino suna fuskantar ciki.

B. Armsaga ɗaga makamai, kirji, da ƙafafu, sannan a ɗaga ɗaga hannun da ƙafa kamar ana iyo.

Maimaita na 30 seconds zuwa 1 minti.

Starfish

A. Kwanta fuska-da-ido akan tabarma a kasa, kafafuwa a miqe da nisa-kwakwalwa daban. Yatsun yatsan yatsan ƙafafu don haka saman ƙafafu suna kan ƙasa, kuma ƙashin ƙuruciya yana danna cikin tabarma. Miƙa hannayen hannu doguwa a gaban fuska, yin siffar Y tare da tafukan hannu suna fuskantar ciki.

B. Armsaga hannaye, kirji, da ƙafafu, sannan ku hura don miƙa hannayenku zuwa ɓangarori a cikin siffar T, kuma shimfiɗa ƙafafu da faɗi.

C. Exhale don kawo hannu da ƙafafu don dawowa don farawa ba tare da rage hannaye, ƙafa, ko kirji zuwa ƙasa ba.

Yi 5 zuwa 10 reps.

Bita don