Motsa jiki 3 don takaita kugu a gida

Wadatacce

• 1. Ciwon ciki
• 2. Ketare ciki
• 3. Ciki a kan kwalla
• Janar shawarwari

Ayyukan motsa jiki na wucin gadi kuma suna taimakawa sautin tsokoki na ciki, sa ƙarfin ciki, ban da taimakawa inganta haɓakar kashin baya, haɓaka haɓaka hali da guje wa ciwon baya wanda ƙila zai iya haifar da nauyi da raunin ciki.

Don waɗannan darussan suyi tasiri, yana da mahimmanci a kuma gudanar da atisaye don taimakawa saurin saurin kuzari, kamar tafiya cikin sauri, gudu, keke, kuma yana da mahimmanci ayi atisaye mai ƙarfi da samun lafiyayyiyar abinci mai dacewa ga manufa.

3 motsa jiki na kara kugu wanda za'a iya yi a gida sune:

1. Ciwon ciki

Mutumin ya kamata ya kwanta a bayansa, ya durƙusa gwiwoyinsa ya kuma sa ƙafafunsu kwance a ƙasa. Bayan haka, ba tare da wahalar da wuya ba, ɗaga jikin mutum kaɗan, ɗaura ciki da miƙa hannaye a gaban jiki, ƙoƙarin ƙoƙarin taɓa hannun dama zuwa ƙafar dama sannan hannun hagu zuwa ƙafafun hagu, ɗaya bayan ɗaya. Ana ba da shawarar yin saiti 3 na maimaita 20 ko kuma gwargwadon jagorancin ƙwararrun ilimin ilimin motsa jiki.

2. Ketare ciki

Don yin wannan motsa jiki, dole ne mutum ya kwanta a bayansu, ya tanƙwara ƙafafunsa ya haye ƙafa ɗaya akan ɗayan. Bayan haka, ɗauki kishiyar kishiyar zuwa ƙafafun kafa, yin saiti 3 na maimaita 20 ko kuma bisa ga shawarar malamin.

Don ƙara ƙarfin wannan aikin, ana iya dakatar da ƙafafu a cikin iska, a kusan 90º, kuma ana iya yin aiki a ɓangarorin biyu a lokaci guda, kamar dai mutum yana hawa keke.

3. Ciki a kan kwalla

Irin wannan na ciki ana yin sa ne ta amfani da kwallon pilates. Saboda wannan, dole ne mutum ya bar ƙwallan, yana goyon bayan ƙasan baya, sannan kuma ya yi motsi na ciki, koyaushe yana yin ƙuntatawar tsokar ciki.

Janar shawarwari

Za a iya yin atisayen don ƙwanƙwasa kugu kowace rana kuma ya kamata a ƙara ƙarfin kowane mako. Mai ba da horo na iya ba da shawarar cikakken zangon motsa jiki don haɓaka aikin, amma ban da motsa jiki, yana da mahimmanci kada a ci abinci tare da mai da sukari, ko shan giya. Duba karin nasihu don siririyar kugu.

Anan ga wasu nasihun ciyarwa wadanda zasu iya taimaka muku samun ƙarin sakamako: