Sida loo isticmaalo barkin yoga

Taageer fadhiga fudud

Inkasta oo fadhigan loo yaqaan fadhi fudud, haddana uma fududa dad badan oo jidhkoodu qallafsan yahay.Haddii aad sameyso wakhti dheer, waxay noqon doontaa mid aad u daal badan, markaa isticmaal barkin!

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sida loo isticmaalo:

-Ku fadhiiso barkin lugahaaga oo isdhaafsan si dabiici ah.

-Jilbaha dhulka ayay yaalaan, miskahana waa toosan yihiin, laf dhabartuna si dabiici ah ayay u fidsan tahay.

-Dhaqdhaqaaqa ubucda si aad u taageerto dhabarka hoose.

- Garbahaaga dib u celi oo gacmahaaga u soo jiid meel raaxo leh.

-Deji oo jidhkaaga ilaali.La soco fikradda oo si dabiici ah ha u socoto.

-Ku hay 3-5 daqiiqo.

 

 Sxagal cuncun leh oo hore u leexin

Ku celcelinta yoga waxay kordhin kartaa dabacsanaanta jirka, laakiin waxay qaadataa waqti.Isticmaal barkin si aad u samayso foorarsigan hore, waxaad dejin kartaa gadhkaaga, wejigaagu waa jilicsan yahay, neefsashadaadu waa deggan tahay, waxaadna u sii dheeraan kartaa asana.

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sida loo isticmaalo:

-Fur lugahaaga ilaa inta suurtogalka ah, ha is dejin, hana badin iskala bixin

-Lafaha fadhigu xidid bay yeeshaan oo waxay dareemaan xidhiidhka ka dhexeeya jidhka iyo dhulka.

-Cabgaha cagaha ku dheji, adkee quadriceps, oo ilaali dhabarka lugaha.

-Hal cidhif ah oo barkinta ah ayaa la dhigayaa dhinaca hore ee lafta cambarka, si toos ah hore u socota.

-Neef si aad u dheereyso laf dhabarta, oo neefso si aad barkinta ugu laabato.

-Ku hay 3-5 daqiiqo.

Xagasha laydhka dambe

Asana waxa loo isticmaali karaa bilawga ama dhamaadka dhaqanka.Tani waa asana furaysa wadnaha chakra, taas oo u oggolaanaysa garbaha, laabta iyo caloosha inay furmaan oo nastaan, halka madaxa, qoorta iyo dhabarka lagu taageerayo barkinta.U samee meel bannaan laf dhabarta lumbar oo yaree cadaadiska.

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sida loo isticmaalo:

- Barkinta si toos ah u dhig dhabarka, iyadoo hal cidhif ka soo jeedo xagga dambe ee sinta.

- Hubi in barkintu ay jidhkaaga ugu dhowdahay, ka dibna aayar u jiifso.

-Haddii jirku dheer yahay, dhig leben yoga ama barkin dhinaca kale si aad u taageerto madaxa.

-Inyar gadhka dib u celi oo kala bixi dhabarka qoorta.

-Gacmaha dhinacyadaaga, calaacasha kor u jeedda, garbaha dabacsan.

- Is deji ilaa 3-5 daqiiqo.

Fadhiiso oo hore u foorarso

Foorarsiga hore wuxuu u fidin karaa oo si fiican u kala bixin karaa murqaha.Inaad hore u foorarsato waxay leedahay faa'iidooyin badan, kala bixista dhabarka bowdada, dhabarka hoose iyo laf dhabarta, iyadoo dejinaysa maskaxda oo ay yarayso walbahaarka iyo welwelka.

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sida loo isticmaalo:

-Luggahaaga hore u toosi oo barkin lugahaaga ka sare mari.

-Lafaha fadhiga waa la rujiyay, jidhkuna wuxuu u fidayaa xagga saqafka.

-Neefta oo gacmaha kor u qaad, neefso oo laabtaada saar barkinta.

-Cagaha cagaha ha ku dhegan oo dhaqaaji lugaha.

-Raadi meel madax ah oo raaxo leh: weji hoos ama dhinac ilaa dhinac.

-Indhaha xidh oo naso 3-5 neef.

Haddii aad rabto inaad wax badan ka ogaato alaabta barkinta yoga, dhagsii xiriirka hoose si aad u gashid:

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Waqtiga boostada: Jul-20-2021