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!
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.
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.
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.
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