An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

5 Darasi Na Fushin Haske

Shin kuna fama da zafin nama? Anan akwai kyawawan atisaye guda 5 waɗanda zasu iya ƙarfafawa da shimfiɗa tsokoki na dama - kuma ta haka ne ke hana strainarfin ciki Za ka iya karanta game da shimfidar makwancin gwaiwa ta - don samun kyakkyawar fahimta game da wannan matsalar mai wahala wacce ta kawo ƙarshen yawancin wasannin motsa jiki da wuri. Dalilin waɗannan darussan shine don hanawa da kuma hana damuwa, amma mun nuna cewa dole ne ku yi tsammanin yin aikin sau 3 a mako don makonni 8-12 kafin ku lura da wani sakamako mai mahimmanci. Yin jiyya na iya zama dole a asibitoci a haɗe tare da motsa jiki don murmurewa mafi kyau.

Yana da manyan dalilai biyu na sanadin kwayar ciki - ɗayan abu ne wanda ba daidai ba kwatsam wanda ya fi ƙarfin abin da tsoka da ƙwayoyin tsoka za su iya jurewa kuma ɗayan dogon lokaci ne, a hankali yana yin lodi wanda zai lalata ƙwayoyin tsoka a kan lokaci har sai raunin ya auku. Na farko ana kiransa mai saurin tsukewa na biyun kuma ana kiransa mai raɗaɗi mai saurin ciwo. 'Yan wasan ƙwallon ƙafa, irin su tsohon dan wasan da ya ji rauni a iliopsoas, Wayne Rooney, da sauran' yan wasan da ke amfani da murza-leda da motsin bazata sun fi saurin samun rauni na makogwaro fiye da sauran. Tashin hankalin tsoka a cikin gwaiwa yana da nasaba ta kut-da-kut da goyan baya na ƙarfi a cikin ƙugu, gindi da ƙananan baya - watau rauni sosai dangane da abin da kuke son amfani da shi. Jin kyauta don gwadawa wadannan bada don haɓaka ƙwayar tsoka da aikin hip. Jin kyauta don tuntuɓarmu ta hanyar shafin mu na Facebook idan kuna da tsokaci, shigarwar ko tambayoyi.

Hakanan a gwada: - Motsa jiki 6 domin Qarfin gwiwa

Tare da waɗannan darussan, muna bada shawarar ƙara yawan motsa jiki na yau da kullun, misali a cikin nau'i na tafiya cikin mawuyacin yanayi ko iyo. Idan kun riga kun sami tabbataccen ganewar asali, muna bada shawara cewa kuyi bincike tare da likitan ku (likitan, chiropractor, physiotherapist ko makamantan su) shin waɗannan motsa jiki sun dace muku.

1. Tsayawa daga gwiwa (tare da ko ba tare da na roba ba)

Wannan aikin yana horas da tsoka mai matukar mahimmanci wanda zai iya taimakawa hana zafin gwaiwa - wato iliopsoas. Yana da mahimmanci a ba da horo a kan wannan motsi ga yawancin waɗanda ke yin wasanni, amma musamman waɗanda ke wasa ƙwallon hannu da ƙwallon ƙafa da sauransu. Za'a iya yin aikin tare da ko ba tare da na roba ba - idan kuna da rauni mai mahimmanci a yankin, to muna ba da shawarar farawa ba tare da na roba ba sannan kuma a yi tare da juriya na roba azaman motsa jiki na ci gaba. Ana yin motsa jiki sau 4-5x sau ɗaya a mako tare da saiti 2 x 15 maimaitawa.

A) Farawa matsayi (tare da na roba).

B) Theaga kafa da aka sarrafa sama da gaba. Daga nan sai ka runtse kafarka a hankali har zuwa matakin farawa.

2. Tsugunnawa

A: A farko matsayi. Miƙe da baya ka shimfiɗa hannuwanka a gabanka.

B: Rage ƙasa a hankali kuma ɓoye bututanka. Tabbatar cewa kun ƙarfafa tsokoki na ciki da kuma kula da yanayin baya na baya.

Ana gudanar da aikin tare da 10-15 maimaitawa a kan 3-4 kafa.

3. "dodo tafiya" tare da na roba

Kyakkyawan motsa jiki don ingantaccen aiki a gwiwoyi, kwatangwalo da ƙashin ƙugu - kamar yadda muka ambata a baya, waɗannan su ne sifofin da za su iya samun tasirin kai tsaye na girgiza kai tsaye a kan ƙafafu, ƙafafun kafa da ƙafafu. Don wannan aikin muna ba da shawarar ingantaccen tram horo (Gul ko kore - yi amfani da lambar v2016t ga ragi na 10%).

Nemi bandungiyar horarwa (galibi ana tsara ta don wannan nau'in motsa jiki - zaka iya siyan ɗaya ta misali) wanda za'a iya ɗaure shi a ƙafa biyu kamar yadda yake a cikin babban da'ira. Sannan ka tsaya tare da kafarka-fadi kafada nesa domin a sami juriya mai kyau daga madauri zuwa idon sawunka. Don haka ya kamata ku yi tafiya, yayin aiki don kiyaye ƙafafunku kafada-faɗi nesa, ɗan kaɗan kamar Frankenstein ko mummy - saboda haka sunan. An gudanar da aikin a cikin 30-60 seconds a kan 2-3 kafa.



Cikewa ta kasa

sakamako ana iya yinsa ta hanyoyi da yawa, duka tare da kuma ba tare da litattafan nauyi ba. Yi la'akari da dokar "kada ku durƙusa da yatsun kafa" saboda wannan zai haifar da matsi da yawa a gwiwa kuma zai iya haifar da rauni da haushi. Kyakkyawan motsa jiki shine motsa jiki da aka yi daidai. Maimaitawa da saiti sun bambanta daga mutum zuwa mutum - amma maimaita shirye-shiryen 3 maimaita 12 abubuwa ne da ake muradi.  8-12 maimaitawa a garesu sama 3-4 kafa.

5. motsa jiki motsa jiki Diagonal

Fara a cikin farawa tare da shimfidar siliki mai laushi (watakila mayafin kayan dafa abinci) a ƙasa gefen za ku fara horo. Amma amintaccen motsi da kwanciyar hankali yana ba da damar ƙafar ta iya cirewa zuwa gefe yayin da sauƙi a lanƙwasa ƙafa na biyu don kiyaye ma'auni. Kyakkyawan horo don tabbatar da aiki mafi kyau a cikin tsokoki na ciki da na waje. Maimaita aikin a kan 3 saitin 10-15 na maimaitawa a ɓangarorin biyu. Musammam gwargwadon iko.

Summary:

5 motsa jiki don shimfida makwancin gwaiwa (shimfidawa makwancin gwaiwa) wanda zai iya hanawa da hana yawaitar makwancin gwaiwa. Motsa jiki na iya rage yadin wucin gadi ta hanyar karfafa kungiyoyin tsoka da suka dace kuma don haka suna kara kaddarorin kariya daga raunin su.

Me zan iya har ma da jin zafi a tsokoki, jijiyoyi da gidajen abinci?

1. Babban motsa jiki, takamaiman aikin motsa jiki, shimfiɗa kai da aiki ana bada shawarar, amma ku kasance cikin iyakar zafin. Lokaci biyu a rana na mintuna 20 zuwa 40 suna da kyau ga jiki da jijiyoyin wuya.

2. Trigger point / tausa kwallaye muna bada shawara mai karfi - sun zo cikin girma daban-daban don haka zaku iya bugawa sosai har ma a duk sassan jikin mutum. Babu wani taimakon kai da ya fi wannan kyau! Muna ba da shawarar mai zuwa (danna hoton da ke ƙasa) - wanda yake cikakke saiti na maki 5 na wasan / tausa a cikin girma dabam:

3. Training: Takamaiman horo tare da dabarun horo na abokan adawa daban-daban (kamar su wannan cikakke saitin 6 na saurin juriya) zai iya taimaka maka horar da ƙarfi da aiki. Horo na Knit sau da yawa ya ƙunshi ƙarin takamaiman horo, wanda bi da bi na iya haifar da ingantaccen rigakafin rauni da rage ciwo.

4. Jin kai na Jin zafi - Sanyaya: Halittun iska samfuri ne na halitta wanda zai iya kawar da jin zafi ta hanyar kwantar da yankin a hankali. Ana ba da shawarar sanyaya musamman lokacin da zafin ya yi ciwo sosai. Idan sun kwantar da hankalinsu to ana bada magani don zafi - saboda haka yana da kyau a sami sanyi da dumin dumin.

5. Taimako Mai Rauni - Zafi: Arfafa tsokoki mai ɗorawa na iya ƙara yawan jini da rage zafi. Muna bada shawara masu zuwa reusable gas / sanyi mai gas (latsa nan don ƙarin karantawa game da shi) - wanda za'a iya amfani dashi duka biyu don sanyaya (ana iya daskarewa) da kuma dumama (ana iya mai da wuta a cikin microwave).

6. Yin rigakafi da warkarwa: Damun haushi kamar wancan kamar wannan zai iya haɓaka wurare dabam dabam na jini zuwa yankin da abin ya shafa, ta hanzarta warkar da warkad da jijiyoyin raunuka ko raunuka da jijiyoyin jiki.

Abubuwan da aka ba da shawarar don sauƙin ciwo

Halittun iska (Cold / cryotherapy)

Jin kyauta don tuntube mu a YouTube ko Facebook idan kuna da wasu tambayoyi ko makamancin haka dangane da motsa jiki ko ƙwayoyinku da matsalolin haɗin gwiwa.

Hakanan karanta: Cutar cikin duri?

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Shahararren labarin: - Sabon magani na Alzheimer ya dawo da cikakkiyar aikin ƙwaƙwalwar ajiya!

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- Kuna son ƙarin bayani ko kuna da tambayoyi? Tambayi ma'aikacin kiwon lafiya na kwararrun mu kai tsaye (gaba daya kyauta) ta namuFacebook Page ko ta hanyar “TAMBAYA - SAMUN AMSA!"-Spalte.

VONDT.net - Da fatan za a gayyaci abokanka don son shafinmu:

Mu daya ne free sabis inda Ola da Kari Nordmann zasu iya amsa tambayoyinsu game da matsalolin lafiyar ƙwayoyin musculoskeletal - gaba ɗaya ba a san su ba idan suna son hakan.

Da fatan za a tallafawa aikinmu ta hanyar bin mu da raba abubuwanmu akan kafofin sada zumunta:

- Da fatan za a bi Vondt.net akan Youtube

(Biyo kuma sharhi idan kuna son muyi bidiyo tare da takamaiman darussan ko karin bayani game da ainihin al'amuran ku).

- Da fatan za a bi Vondt.net akan FACEBOOK

(Muna ƙoƙari don amsa duk saƙonni da tambayoyi a cikin sa'o'i 24. Hakanan zamu iya taimaka maka gaya maka wane aikin motsa jiki ya dace don matsalarka, taimaka maka samun masu ilimin kwantar da hankali, fassara amsoshin MRI da makamantansu. rana!)

hotuna: Wikimedia Commons 2.0, Creative Commons, Freestockphotos da ƙaddamar da gudummawar mai karatu.