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

Horo don Tighter Thurts da Butt

Motsa jiki da motsa jiki don cinya mai nauyi da kuma gindi. Motsa jiki wanda ke ƙona kitse, siffa kuma yana samar da ƙwayar tsoka a gindi, cinya da ciki a cikin ingantacciyar hanya mai kyau.

A haɗe tare da waɗannan darussan, muna ba da shawarar ku ƙara yawan zirga-zirgar ku ta yau da kullun, misali a cikin hanyar tafiya a cikin ƙasa mara kyau ko iyo. Yana da mahimmanci a motsa jiki cikin lokaci tare da kyawawan motsa jiki don samun sakamako kamar asarar nauyi, ƙarin tsokoki da inganta lafiyar zuciya.

1. SAKA BANGO

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 kiyaye madaidaicin murfin ƙananan baya.

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

2. WAJE

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.

3. LOKUTAN BANGO

"Monstergange" kyakkyawan motsa jiki ne don kunna gindi, cinyoyi, kwatangwalo da ƙashin ƙugu. Bayan ɗan gajeren lokaci tare da wannan aikin, zaku ji cewa yana ɗaukar ku sosai a cikin wurin zama - koda kuna tunanin an horar da ku sosai. Don wannan darasi muna ba da shawarar tram horo mafi kyau (Gul ko kore). Dubi misalin kisa a ƙasa:

Nemi ƙungiyar motsa jiki (wanda ya fi dacewa don kawai irin wannan motsa jiki - jin daɗin bincika shagonmu na kan layi ko tambayar mu kai tsaye) wanda za'a iya ɗaure shi a ƙafafun kafa biyu kamar a cikin babban da'ira. Sannan ka tsaya tare da kafarka-fadi kafada nesa saboda haka akwai kyakkyawan juriya 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 3-4 kafa.

4. RASHIN GABA

Wannan aikin horo ne mai kyau don ƙwayoyin cuta. Yi amfani da bandin motsa jiki (zai fi dacewa don daidai wannan nau'in motsa jiki) wanda za'a iya ɗaure shi a ƙafafun kafa biyu kamar a cikin babban da'ira. Sannan ka tsaya tare da kafarka-fadi kafada nesa don haka akwai juriya mai taushi daga madauri zuwa idon sawunka. Gwiwoyi ya kamata su dan lankwasa kuma wurin zama ya zama dan baya da baya a cikin wani irin matsakaiciyar matsuguni.

Daga nan sai ka ɗauki mataki zuwa hannun dama tare da ƙafarka ta dama ka bar ƙafarka ta hagu tsaye - ka tabbata cewa ka riƙe gwiwoyin ka tsayayye - sannan ka koma wurin farawa. sake 10-15 maimaitawa, a bangarorin biyu, a sama 2-3 kafa. A ƙasa kuna ganin misalin yin aikin:

Bidiyo: Sakamako na gefe w / na roba

5. 'YAN UWA

Babban motsa jiki wanda ke matse gindi da cinya. Musclesarfin tsokoki kuma yana rage matsi da damuwa akan baya.

Ana amfani da gadar ta hanyar kwance a bayanku tare da ƙafafunku a ƙafar kuma ƙafafunku sun faɗi a ƙasa, tare da hannuwanku suna hutawa a gefe. Kashi baya ya kasance cikin tsaka-tsaki tsaka tsaki. Barka da jimawa ba zaka ji dumin wurin zama ta hanyar yin wasu motsa jiki mara haske - inda kawai ka ƙara tsoratar da wurin zama, riƙe shi na tsawon 5 sai ka sake. Wannan aikin motsa jiki ne wanda ke gaya wa tsokoki cewa kuna shirin amfani da shi nan da nan - wanda bi da bi na iya haifar da ingantaccen amfani yayin motsa jiki, da rage damar lalacewar tsoka. Lokacin da ka shirya, yi aikin motsa jiki ta hanyar jan tsokoki wurin zama, kafin ɗaga ƙashin ƙugu da gwiwa zuwa sama rufin. Tabbatar cewa kunyi aikin ta hanyar turawa cikin diddige. Iseaga ƙashin ƙugu zuwa kashin baya yana cikin tsaka tsaka tsaki, ba jujuyawa ba, sannan sannu a hankali rage baya zuwa wurin farawa. Ana yin motsa jiki 8-15 maimaitawa, sama 2-3 kafa.

6. RAGON SHAGON GARI

Kwanta a gefen ka tare da mai tallafi a gabanka da hannun kai. Bayan haka sai a daga kafa ta sama a mike (juyawa) nesa da dayan kafar - wannan yana haifar da kyakkyawar tarbiyya na zurfin wurin zama da jijiyoyin hanji - shi ma yana tsara tsokar cinya. Maimaita motsa jiki 10-15 maimaitawa a bangarorin biyu akan saiti 3-4.

7. «MASOYA»

Kyakkyawan motsa jiki sosai don dacewa da amfani da tsokoki na wurin zama, musamman maɗaɗɗar gluteus. Za ku ji cewa yana 'ƙone' daɗi a cikin wurin zama bayan repan maimaitawa kawai - yana nuna cewa kune, mafi kusantar ku, ke ɓata wannan muhimmin ɓangaren tsoka mai goyan baya.

Kwance a gefe a matsayin tayin - tare da kwatangwalo a cikin digiri na 90 da gwiwa tare da gwiwoyi a saman juna. Bari ƙananan hannunka su yi aiki a zaman goyan baya a ƙarƙashin kanka kuma ba da damar babban hannunka ya huta a jikinka ko bene. Theaga sama da gwiwa daga ƙananan gwiwa yayin kiyaye diddige a hulɗa da juna - wani abu kamar kawa wanda yake buɗewa, saboda haka sunan. Mai da hankali kan kwangilar tsoffin kujerun zama yayin aiwatar da aikin. Maimaita aikin da ke sama 10-15 maimaitawa a kan 2-3 kafa. A ƙasa kuna ganin misalin bidiyo na aikin:

Bidiyo - Nunin motsa jiki w / na roba:

8. FAHIMTAR DA KYAUTA

Horo mai nauyi da tasiri ga tsokoki da tsokoki. Wannan motsa jiki ne wanda dole ne sannu-sannu ku saba dashi, musamman idan baku saba amfani da wannan hanyar ba. Idan kuna da wahalar yin ƙarin maimaitawa, muna ba ku shawara ku fara da duk yadda za ku iya - sannan kuma a hankali ku ƙara yawan maimaitawar yayin da kuke ƙaruwa.

A: Farawa wurin motsa jiki. Fara da kafafu na ƙwallon farjin da hannunka a cikin ƙasa, kamar dai kana turawa.

B: Sannu a hankali cire ƙwallon a ƙarƙashinka. Bayan haka a hankali komawa zuwa wurin farawa.

Ana gudanar da aikin tare da 8-10 maimaitawa a kan 3-4 kafa.

Sau nawa ya kamata ku yi atisayen?

Wannan ya dogara da yadda aka horar da ku. Muna ba da shawarar cewa ku rika yin atisayen sau 3-4 a mako sannan kuma ku ninka zuwa sau 4-5 a mako yayin da kuka sami ƙarfi.

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: - Manyan Motsa jiki Guda 5 Wadanda Idan Kayi Rushewa

Me zan iya yi har ma da tsoka da ciwon haɗin gwiwa?

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).

Abubuwan da aka ba da shawarar don sauƙin ciwo don tsoka da haɗin gwiwa

Halittun iska (Cold / cryotherapy)

PAGE KYAUTA: - Ciwon baya? Ya kamata ku san wannan!

Hakanan karanta: - 8 shawarwari masu kyau da matakai kan sciatica da sciatica

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

Hakanan karanta: - lotlotlotlotlotlot iseslotlotises lotiseslot isesises 4 isesisesises ises XNUMX XNUMX XNUMX ises ises XNUMX XNUMXisesisesisesises ises XNUMX XNUMX Exerc ises XNUMXises XNUMXises ises iseslot Exercisesises ises isesises isesisesisesisesises ises iseslot Exercises ises ises isesisesisesiseslot C XNUMX Exercisesises Exercises lot ises Exercisesises Exercises C ises Exercisesisesisesises C ises ises Exerc isesisesiseslotises ises ises Exerc isesisesisesises Exerc C Exerc Exerc Exercisesisesisesises lot ises ises ises ises ises ises Daramar Clothes akan Stiff Back

Shin kun san cewa: - Cutar sanyi tana iya ba da jin zafi ga raɗaɗin wuya da tsokoki? Daga cikin abubuwan, Halittun iska (zaka iya yin odar sa anan), wanda ya ƙunshi samfuran halitta, sanannen samfurin ne. Tuntube mu a yau ta hanyar shafinmu na Facebook idan kuna da tambayoyi ko buƙatar shawarwari.

- 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

(Mun yi ƙoƙarin amsa duk saƙonni da tambayoyi a cikin sa'o'i 24) Kuna zaɓin ko kuna son amsoshi daga chiropractor, chiropractor, likitan motsa jiki, mai ilimin hanyoyin kwantar da hankali tare da ci gaba da ilimin a cikin ilimin likita, likita ko likitan jiki .. Hakanan zamu iya taimaka muku in gaya muku abin da darasi wanda ya dace da matsalar ku, taimaka muku neman likitocin da aka bada shawarar, fassara amsoshin MRI da makamantan su. Tuntuɓe mu yau don kiran abokantaka)

Hotuna: Wikimedia Commons 2.0, Creative Commons, Freestockphotos da kuma gudummawar mai karatu.