Ƙunƙwarar wuyan wuyan da aka ɗauka suna nuna alamar ƙarfi na wani ɓangare na yawan jama'a, don haka mata suna da sha'awar yadda za su tsayar da tsokoki na wuyansa. Kuma a banza ... Da farko, ƙarfafa tsokoki na wuyansa wajibi ne don lafiyar, sannan kawai don kyau. Yin wasan kwaikwayo na yau da kullum, zaku karfafa ƙarfin wutsiya, don haka rage hadarin rauni, inganta yawan motsi da kuma raunin jiki mai yawa, idan akwai. Bugu da ƙari, ƙwarewa mai sauki zai zama mai kyau rigakafin osteochondrosis .
Yaya za a juya tsoka na wuyansa?
- Madauki motsi na kai . Zauna a mike, ƙara ƙafarka ka kuma shimfiɗa kambin ka zuwa rufi. Fara hankali don fara juya kai zuwa gefen dama. Tare da kunnen kunnen kunnenku, ku isa ga kafar dama, ku sassare ƙasa da ƙasa, to, ku kunn kunnen kunnenku na dama, ku kai ga kafadar hagu kuma, dan kadan ku juya kanku, ku koma wurin farawa. Maimaita irin wannan a gaban shugabanci. A lokacin motsa jiki, ka tabbata cewa ba ka juya kanka baya fiye da 45 ° ba, don haka kada ka rusa jigilar jini ta hanyar da jini ya shiga kwakwalwa.
- Yana juya kai zuwa gefe . Zauna a mike, ƙara ƙafarka ka kuma shimfiɗa kambin ka zuwa rufi. Yi saurin kai kanka kai tsaye kuma ka yi ƙoƙarin duba baya, abu ɗaya a gaba daya. A lokacin aikin motsa jiki, tabbatar da cewa ba zaku rage kafarku ba.
- Girgiran kunnen . Ku miƙe tsaye, ku rage ƙafarku. Yi hankali a kai ka kai dama, sanya hannun dama a kanka ka kuma danna shi. Tsaya a cikin wannan matsayi na 10-20 seconds, sa'an nan kuma koma zuwa matsayin farawa. Maimaita irin wannan a gaban shugabanci. Yi hankali ku ƙasƙantar da kanku kuma ku shimfiɗa hannunku a kirjin ku, ku ɗora hannuwanku biyu a samanku kuma ku danna shi a hankali. A lokacin motsa jiki, ya kamata ka ji dan ƙarami.
