Tambayar yadda za'a bunkasa sassaucin baya, an tambayi wani yaro, lokacin da yake da tsanani sosai. A halin yanzu, ƙwarewa mai sauki don sauƙi na baya, wanda za'a iya yi a gida, zai iya taimakawa.
Yadda za a inganta sassaucin baya tare da gwaje-gwaje?
Wadannan darussa na sassaucin baya suna ci gaba ne a kan gymnastics yoga. Aiki na yau da kullum na irin wannan motsa jiki zai taimaka wajen sauke nauyin daga tsokoki kuma saukaka abubuwan jin dadi da ke faruwa saboda salon rayuwa. Yi darussan da ake buƙatar kowace rana, yawan maimaitawa - sau 2-3.
- Ayyukan Talasan . Kana buƙatar farawa tare da matsayi na daidai na jiki, kamar itacen dabino - kana buƙatar tsayawa tsaye da madaidaiciya, kafadu a cikin shakatawa. A lokacin wahayi, hannayensu tashi, dabino suna duban ciki. Sa'an nan kuma diddige ta fito daga bene kuma dukan jiki yana hawa sama, kai kuma ya kamata a dasa shi dan kadan don ganin dabino. Anyi Asana ne a cikin minti 3-5 ko kuma yadda ya yiwu.
- Aiki "Shashankasana . " Matsayi na farko - kun durƙusa, latsa magunguna a cikin sheqa, hannayensu - tashe su. Yayin da aka yi exhalation, jiki ya kamata a jawo ta jiki, wanda ya sauka a hankali. Kulle daga sheqa ba sa tsage, goshi yana da kyawawa don taɓa farfajiya. Anyi Asana ne don 4-5 seconds.
- Aiki "Purvottanasana" . Matsayin farko shine a baya. Bayan kammalawar inhalation, hannayensu da hannayensu suna hutawa a kasa, jikin ya kai sama a cikin hanyar arc. Dole ne a ɗaga sama daga ƙasa kada a ɗaga hannu, hannayensu da ƙafafu ya kamata a daidaita su. Anyi Asana a cikin 20-30 seconds.
- Exercise "Dzhathara parivartanasana" . Matsayin farko shine a baya tare da makamai masu shimfiɗa zuwa ga tarnaƙi. An kawo kwaskwarima tare, sun durƙusa a gwiwoyi kuma sun ja cikin ciki. Dole ne a sauke kafafu da dama zuwa gefen (kafadu da dabino su kasance a bar su zuwa bene), riƙe matsayi na 40-60 seconds kuma komawa zuwa wurin farawa. Maimaita zuwa wancan gefe.
- Aiki na Ardha Navasana . Matsayi na farko yana zaune, kafafu suna miƙa hannu, hannayensu suna hana jiki. Na gaba, kana buƙatar tayar da kafafunka, dan kadan baya. Lokacin da matsayin ya zama barga, kana buƙatar ka ɗora hannunka a kan kanka. Riƙe wannan matsayi na 10-40 seconds.