A watannin baya, tafiya baya Ya tafi daga zama abin sha'awa zuwa zama kayan aiki gama gari a wuraren motsa jiki da ofisoshin jiyya a Spain da ƙasashen Turai da yawa. Masu horarwa da ƙwararrun ƙwararrun halittu sun yarda cewa wannan salon yana ƙara motsa jiki wanda tafiya ta al'ada baya bayarwa kuma yana iya dacewa da al'amuran mutane masu matakan motsa jiki daban-daban.
Har ila yau, an san shi da tafiya na retro, wannan nau'i na tafiya yana ƙarfafa sarƙoƙin tsoka marasa aiki, yana buƙatar kulawa mai girma a baya kuma yana ƙalubalanci kwakwalwa tare da tsarin motar daban. Wadanda ke aiki da shi suna ba da rahoton haɓakawa a cikin haɗin kai, mafi girman kwanciyar hankali, da ƙarin nau'ikan da ke taimakawa kiyaye daidaito.
Menene fa'idodin yake bayarwa kuma me yasa yake da ban sha'awa?
Tafiya ta baya tana canza makanikai na saukowa: kuna yawan sauka akan ƙafar ƙafar ƙafar ƙafa kuma diddiginku da kyar ke taɓa ƙasa. Wannan daki-daki yana rage kewayon motsi na gwiwa kuma yana canza dakarun da ke goyan bayan haɗin gwiwa, wanda ke da ban sha'awa lokacin da akwai hankali a wannan yanki ko bayan lokutan rashin aiki.
Bugu da kari, ta in ba haka ba neman glutes, quadriceps da ganga stabilizing tsokoki, Ƙungiyoyin da ba a yi amfani da su ba suna kunna lokacin tafiya gaba. Yawancin ma'aikata kuma suna lura da ƙarar motsi a cikin ƙwayayen su da kuma madaidaiciyar matsayi bayan 'yan makonni.
Canjin alƙawarin yana tilasta ku aiwatar da bayanan sararin samaniya daban, wanda ke ƙara ɓangaren fahimi zuwa zaman. Wannan sabon abu, tare da horar da ma'auni, yana motsa hankali da sanin yakamata, yana da amfani ga tsofaffi idan dai ana yin shi a cikin wuraren sarrafawa.
A matsayin kayan aiki iri-iri, ya dace sosai shirye-shiryen motsa jiki: yana aiki a matsayin horon giciye, rarraba kaya da kuma taimakawa wajen hana rashin jin daÉ—i daga maimaita amfani da tsarin iri É—aya.
Yadda ake farawa lafiya (a kan tudu da waje)
Don ɗaukar matakai na farko, ƙwararrun ƙwararru da yawa suna ba da shawara ga tuƙi da kuma dacewa dumi-up na yau da kullum. A ƙananan gudu da amfani da sandunan gefe, yanayin ya fi tsinkaya kuma ya fi aminci. Wasu kociyoyin suna amfani da fasaha na "kashe tef" don haka band ɗin yana motsawa da ƙafafu, wanda ke ƙara aikin tsoka ba tare da dogara ga motar ba.
A wajen wurin motsa jiki, yana da kyau a zaɓi filaye masu santsi, marasa ɗimbin yawa kuma kuyi aiki tare da wanda za ku bi da kallo. Tsarin gama gari shine ƙara minti 1 na baya na kowane minti 10 na tafiya ta al'ada, sannu a hankali ƙara lokaci bisa ga ji da kuma daidai matsayi lokacin tafiya.
- Fara sosai a hankali kuma tare da gajerun matakai; duba idan babu kowa a kusa.
- Madadin matsayi tare da abokin tarayya: É—aya yana tafiya a baya kuma É—ayan yana kallo daga gaba.
- Canja saman ko takalmanku daga lokaci zuwa lokaci zuwa motsa jiki ta wata hanya dabam.
- Idan kun lura da rashin kwanciyar hankali, komawa zuwa injin tuƙi ko rage tsawon lokaci.
Tsaro shine fifiko a kowane lokaci: kauce wa tarko, gangara da cikasIdan kuna horo a wuraren shakatawa ko kan waƙoƙi, nemi madaidaiciyar shimfidawa tare da haske mai kyau.
Gyaran haÉ—in gwiwa da kulawa
Kwararrun likitocin jiki daga fannoni daban-daban sun haÉ—a tafiya ta baya zuwa ka'idojin farfadowa, musamman bayan raunin gwiwa ko tiyata, saboda yana ba ku damar kula da aiki yayin da rage yawan damuwa akan haÉ—in gwiwa. Hakanan zai iya taimakawa wajen inganta kwanciyar hankali da shakatawa tsokoki na cinya na baya, baya ga taimakawa inganta daidaiton ku.
Kodayake kayan aiki ne mai amfani, ba ya maye gurbin ƙwararrun ƙima. Idan akwai sharuɗɗan da suka riga sun kasance, hanya mafi hikimar aiki ita ce tuntubi gwani don daidaita juzu'i, filaye, da ci gaba. Idan an yi amfani da shi yadda ya kamata, yana taimaka muku ƙara matakai ba tare da ƙara yawan rashin jin daɗi ba.
Wasanni, aiki da iri-iri na yau da kullun
A cikin wasanni na ƙungiya ya zama ruwan dare don komawa baya a cikin yanayin tsaro, don haka haɗa wannan aikin a cikin dumi-dumi ko a matsayin kari. yana da ainihin canja wuri zuwa aikiMasu horar da ƙarfi suna amfani da shi a cikin gajerun tubalan don ƙarfafa ƙira da samun iko.
Waɗanda ke jin daɗin ƙalubale za su sami wasu hanyoyi masu ban sha'awa: daga jerin sassauƙa masu tsaka-tsaki tare da doguwar tafiya zuwa ƙarin gwaje-gwaje masu buƙata. Akwai ma wadanda sun kammala wasan marathon a baya, kodayake wannan yana buƙatar daidaitawa mai tsawo kuma bai dace da masu farawa ba.
Don ci gaba da ƙwazo, zaku iya tsara satinku tare da ƙananan bambance-bambance: haɗa zaman bita tare da zaman waje, daidaita iyawar ku, ko ƙara sassan da ke da iko sosai, gangara mai laushi. Waɗannan ƙananan yanke shawara na shirye-shirye Suna ba da sabon abin ƙarfafawa ba tare da ƙara haɗari ba.
Canza alkibla don wani ɓangare na tafiya yana ba da iri-iri, yana kunna sauran tsokoki, kuma yana da laushi a kan haɗin gwiwa. Tare da ci gaba mai ra'ayin mazan jiya, matakan tsaro masu kyau, kuma, idan ya cancanta, jagorar sana'a, Yin tafiya a baya ya zama hanya mai sauƙi kuma mai tasiri don ƙara lafiya da riko da motsa jiki.