Mafi kyawun motsa jiki na ciki ga mata masu ƙananan ciwon baya

Wadatacce

• Dumbbell Deadlift
• Tsuntsaye-Kare
• Goblet Squats
• Matsayin Triangle
• Rent-Over Dumbbell Row
• Bita don

Lokacin da kuke haɓaka wani ɗan adam a cikin ku (jikin mace yana da daɗi, ku mutane), duk abin da ke jan ciki zai iya haifar da wasu ƙananan ciwon baya. A zahiri, kusan kashi 50 na mata masu juna biyu suna ba da rahoton ƙananan ciwon baya yayin daukar ciki, a cewar wani binciken da aka buga a mujallar likita Hippokratia.

A nan ne waɗannan darussan don ƙananan ciwon baya ke shiga. Koyarwa Amanda Butler daga Fhitting Room, ɗakin studio na HIIT a birnin New York, tana da ciki da kanta kuma ta kirkiro wannan motsa jiki na ciwon baya don gina ƙarfi, kwanciyar hankali a lokacin daukar ciki.

Yana da cikakkiyar lafiya don ci gaba da motsa jiki yayin daukar ciki. (Ga ƙarin dalilin da yasa a zahiri yake da kyau a gare ku da jariri-cikin dalili.) Koyaya, yana da mahimmanci musamman don sauraron jikin ku. Butler ya ce "Ka tuna cewa wannan ba lokaci ba ne a rayuwarka don matsawa kanka ga mafi girma," in ji Butler. Ka tuna don yin ruwa kafin, lokacin, da kuma bayan motsa jiki, da kuma yin hutu kamar yadda ake bukata.

Yadda yake aiki: Kalli bidiyon da ke sama na Butler yana nuna kowane motsi. Yi kowane motsa jiki na daƙiƙa 30, sannan huta na daƙiƙa 30 kafin ci gaba zuwa na gaba (amma ɗauki ƙarin lokacin hutu idan an buƙata). Fara da saiti guda ɗaya kuma kuyi aiki har zuwa saiti biyu ko uku, gwargwadon matakin lafiyar ku.

Dumbbell Deadlift

A. Tsaya tare da faɗin faɗin ƙafar ƙafa, riƙe dumbbells a gaban cinyoyi.

B. Hinge a kwatangwalo tare da gwiwoyi dan lanƙwasa zuwa ƙananan dumbbells tare da gaban shins. Tsaya wuyan tsaka tsaki da baya a kwance.

C. Juya motsi don komawa zuwa wurin farawa.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30.

Tsuntsaye-Kare

A. Fara a saman tebur akan kowane hudu tare da lebur baya, kafadu a kan wuyan hannu, da gwiwoyi kai tsaye a ƙarƙashin kwatangwalo. Rike wuya a matsayi na tsaka tsaki.

B. Lokaci guda ka ɗaga hannun dama ka miƙa gaba, biceps kusa da kunne, ka ɗaga ƙafar hagu kai tsaye.

C. Koma don farawa, sannan sake maimaitawa a ɗaya gefen. Ci gaba da canzawa.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30.

Goblet Squats

A. Fara da ƙafafu da ɗan faɗi fiye da nisa-kwata-kwata, tare da rike da kettlebell ko dumbbell a gaban ƙirji.

B. Sauke cikin squat, tabbatar da ci gaba da dawowa.

C. Latsa zuwa tsakiyar ƙafa don komawa matsayin farawa.

*Kuna iya samun ƙarin jin daɗin faɗaɗa matsayin ku don samun gurbin ciki.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30.

Matsayin Triangle

A. Tsaya da ƙafa a cikin madaidaicin matsayi, hannun hagu yana kaiwa kai tsaye, biceps kusa da kunne. Ci gaba da nuna yatsun hagu a gaba kuma juya yatsun dama zuwa gefe don farawa.

B. Tare da madaidaiciyar ƙafafu, ƙananan hannun dama tare da ƙafar dama don isa ga ƙafar dama ko ƙasa (tafi kawai gwargwadon jin dadi). Hagu na hagu har yanzu yana kaiwa zuwa rufi.

C. Juya motsi don komawa zuwa matsayi na farawa.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30. Maimaita a gefe kishiyar.

Rent-Over Dumbbell Row

A. Fara a cikin wuri mai zurfi * tare da ƙafar hagu a gaba, riƙe da dumbbell a hannun dama. Matsa gaba tare da lebur baya zuwa sanya gwiwar gwiwar hagu akan gwiwa na hagu, da runtse dumbbell ƙasa kusa da idon dama don farawa.

B. Row dumbbell har zuwa matakin kirji, yana mai da baya da nauyi daidai gwargwado tsakanin ƙafafun biyu.

C. A hankali rage dumbbell baya zuwa wurin farawa.

*Kuna iya samun sauƙin daidaitawa tare da ƙafarku da fadi maimakon madauri-madauri a cikin matsattsen wurin zama.

Maimaita don 30 seconds. Ku huta na daƙiƙa 30. Maimaita a gefe kishiyar.

Bita don