Ƙarƙashin ƙarancin: abin da yake yi, yadda za a yi amfani da shi, da kuma wanda ya cancanci shi

Ƙwallon ciki ba shi da tsada, yana cikin aljihun tebur kuma yana kama da abin wasa, duk da haka yana ɗaya daga cikin motsa jiki mafi wuya da za ka iya yi ba tare da ka ɗauki kilo ɗaya ba. Yawancin mutane suna sayen guda, suna fitar da goma, kuma ba za su iya tsayawa a tsaye ba har kwana biyu. Ga abin da yake yi da yadda za a yi shi da kuma waɗanda ya dace da su.

Abin da yake don: mai hana yaduwa

Ƙarƙashin ƙashin baya yana sa ka yi sanyin gwiwa. A fitarwa ya aikata da akasin aiki: Yana tilasta ka ka hana ƙananan baya daga arching alhãli kuwa hannuwanku tafiya daga your kwatangwalo. Wannan yana hana karawa, kuma wannan shi ne ainihin abin da jikinka yake yi a ƙarƙashin wani abin ɗaga jiki, wani abin ɗorawa, wani abu mai ɗorawa, ko kuma wani ɗan ƙaramin yaro da kake ɗauke da shi a hannu ɗaya.

Abin da ke aiki a lokacin motsi:

• Ƙarƙashin ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwararƙwarar ƙwarƙwararƙwararƙwarar ƙwarƙwararƙwararƙwararƙwarar ƙwarƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙ suna daukar mafi yawan kaya, kuma suna daukar shi a cikin wani tsawo matsayi, wanda yake da kyau tutu ga girma.
• Lats da triceps Ka riƙe hannayenka kai tsaye kuma ka ja ka zuwa ga kwatangwalo.
• Ƙarƙashin ƙuƙwalwa Ƙara taimakawa mafi kyau ka riƙe wani bayan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran

Ƙarfafawa shi ne abin da ke sa wannan wuya. Da zarar hannayenku sun fi nisa daga kwatangwalo, sai bukatar ta kara sauri, don haka santimita goma na karshe na aikin ya fi wuya fiye da duk abin da ya gabata.

Mataki-mataki na fasaha

Tsarin asali daga gwiwoyinku

1. Ka saka tabarma ko tawul a ƙarƙashin gwiwoyinka. Kulle-kulle a fadi, ƙafafun kai tsaye a ƙarƙashin kafadu, gwiwoyi madaidaiciya amma ba a kulle su a cikin kulle ba.
2. Kafin ka motsa, saka ƙwanƙwasa: Ja gaba na kwandon ka zuwa ga haƙarƙarinka kuma ja haƙarƙarinka ƙasa. Ya kamata ƙasan baya ya zama mai ɗan ƙarami, ba mai lankwasawa ba. Wannan shi ne matsayin farawa kuma kuna riƙe shi duk lokacin.
3. Ka fitar da numfashi ka yi birgima a hankali. 3 zuwa 4 seconds, kawai har sai ka iya riƙe wannan tuck.
4. Ka daina a lokacin da ka ji ƙasan baya ya fara sauka. Wannan shi ne iyakarka a yau. Ba za mu ci gaba ba.
5. Ka dawo ta hanyar janyewa da abs da yatsunsu, ba hannayenka ba. Ka yi tunanin jawo kwatangwalo zuwa ga diddige.

Rabin wani da ke da kwance a baya ya fi wanda yake da kwance a baya. Range ne ci gaban ma'auni a nan, ba maimaitawa count.

Yadda za a ci gaba

1. Kullewa zuwa rabi na rabi, tare da akwati ko bango a gaban motar a matsayin dakatarwa mai wuya.
2. Ka mayar da wannan tsayawar baya. 3 zuwa 5 cm a kowane mako Har idan kun isa ga mafi girman girmanku.
3. Cikakken zangon daga gwiwoyi, jiki kusan daidai da bene.
4. Tsayawa yana motsawa cikin bango, inda motar ta buga bango kuma kuna tafiya da ƙafafunku a baya a cikin lokaci.
5. Cikakken tsayuwa daga bene. Gaskiya ne cewa yawancin mutane ba sa bukatar wannan, kuma yana ɗaukan shekara ɗaya ko fiye da haka.

Kuskuren da ake yawan yi

• Ƙarƙashin baya mai ƙwanƙwasa. Kuskuren da ke haifar da matsala. Idan baya ya ciwo a rana mai zuwa kuma ƙashin jikinka ba haka ba, ka wuce gona da iri.
• Kayan kwatangwalo suna ci gaba da lankwasawa. Motsi ya zama ƙuƙwalwar gwiwa kuma ƙwayoyin jiki ba su aiki sosai. Dole ne gwiwa, kwatangwalo da kafada su kasance a cikin layi a ƙarshen matsayi.
• Yana tafiya da sauri. Motsa jiki yana yin rabin aikin a gare ku. Ka ƙidaya sakan da babbar murya idan kana bukatar ka yi hakan.
• Ka riƙe numfashinka. Ka numfasa a hanyar fita, ka numfasa a hanyar dawowa.
• Maimaitawa da yawa. Fitowa 20 da aka yi da rashin hankali ba ta kai biyar da aka yi da tsabta.

Nawa, yaushe, kuma tare da abin da

• Masu farawa: Sa'o'i uku na maimaitawa 5 zuwa 8, sau biyu a mako, 90 seconds hutawa.
• Matsakaicin matsakaici: 3 zuwa 4 sets na 8 zuwa 12 reps, sau biyu ko uku a mako.
• A koyaushe a ƙarshen zaman, ba kafin tashin matattu ko squats ba. Tashin jiki mai gajiya a ƙarƙashin barbell ba kasuwanci ba ne.
• Warming up tare da minti 5 na aikin gaba ɗaya, sa'an nan kuma sau ɗaya mai sauƙi na 5 reps a rabin nisa.
• Da zarar ka iya yin saiti uku na 15 na sakewa mai tsabta, ka daina ƙara maimaitawa kuma ka matsa zuwa wani bambanci mai wuya.

A cikin mako guda yana da ma'ana don haɗa motsa jiki guda ɗaya na anti-faɗakarwa (da ƙafa), wani mai adawa da gefe (kwale-kwale, saiti biyu na mita 30) da kuma motsi na juyawa. Kuma don a bayyana: Ƙarƙashin ƙuƙwalwar ba ta ba ka ƙuƙwalwar da za a iya gani ba. Kitsen jiki yana yin hakan. Motsa jiki kawai yana gina tsoka a ƙarƙashinsa.

Wanda ya cancanci hakan

Zai dace idan kana horarwa a gida da kayan aiki kaɗan, ko kuma idan kana ɗaukan kaya masu nauyi kuma kana bukatar kwando da zai riƙe ka a lokacin da kake shan kaya. Yana da amfani idan kana zaune na sa'o'i takwas a rana kuma kana son wani abu na musamman don kwanciyar hankali, idan dai ka fara a rabin zangon.

Ba zai amfane ka ba idan kana ciwon baya, idan ba za ka iya riƙe wani katako na dakika 30 da baya ba, ko kuma idan makasudinka shi ne ka yi wasa da shi. A cikin lokuta biyu na farko, ciyar da 'yan makonni a kan allon, matattu kwari da kuma ɗora kaya da farko.

Lokacin da za ka je wurin likita

Ka tuntuɓi likitanka kafin ka ci gaba idan:

• ciwon baya yana wucewa fiye da 7 zuwa 10 days ko kuma ya zama mafi muni kowace rana;
• kuna jin ƙuƙwalwa, numbness ko rauni yana gudana a kafa;
• idan ka lura da wani kumburi a cikin ƙashin ƙugu ko kewaye da ƙugu, musamman wanda ke girma lokacin da ka matsa;
• kuna da ciki ko a farkon watanni bayan haihuwa, ko kuma kuɗaɗen ku na tsakiya a cikin wani tudu lokacin da kuka ƙarfafa;
• idan ka yi aikin tiyata na ciki ko hernia kwanan nan.

Gajerun bayanai

• Ƙarƙashin ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon
• Ka rufe ƙashin ƙugu, ka yi ta motsawa na tsawon dakika uku zuwa hudu, ka daina lokacin da ka fara jin baya.
• Ci gaba ta hanyar kewayon, kimanin 3 zuwa 5 cm a mako, ba ta hanyar bin maimaitawa ba.
• Sashin: Za a fara da jerin 3 na 5 zuwa 8 daga baya kuma sau 3 zuwa 4 na 8 zuwa 12 sau biyu ko sau uku a mako a ƙarshen zaman.
• Ciwon baya da ke ci gaba fiye da mako guda, ƙuƙwalwa a kafa, ko kuma ƙuƙwalwa a cikin ciki yana nufin likita, ba ƙarin saiti ba.