Yadda za a gyara yanayin jiki

Wadatacce

• Shin ina bukatan sa falmaran don gyara matsayina?
• Motsa jiki don gyara matsayin kafaɗun
• Yadda za a gyara yanayin lumbar
• Yadda za a gyara tsayuwa yayin bacci
• Yaushe za a yi maganin jiki

Don gyara hali mara kyau, ya zama dole a daidaita kai, a ƙarfafa tsokoki na baya da na ciki saboda tare da rauni na tsokoki na ciki da masu gyaran kashin baya akwai mafi girma ga ƙafafun su kwanta da fuskantar gaba, wanda ke haifar da sanannen hyperkyphosis . mashahuri a matsayin 'hunchback', wanda shine ɗayan mafi yawan nau'ikan rashin ƙarfi.

Abin da za a yi don gyara wannan yanayin, tare da durƙusa kafadu a gaban, ya haɗa da:

• Motsa jiki a kai a kai dan kiyaye tsokoki yadda ya kamata;
• Yi wayar da kanku kuma kuyi kananan gyare-gyare cikin yini;
• Lokacin da kake zaune, tabbatar cewa ka zauna a kan ƙashin ƙashi kuma ka jingina bayanka a kan kujerar da ƙafafunka a ƙasa, ba tare da ƙetare ƙafafunka ba.

Mutanen da ke zaune a sama da awanni 5 a rana ya kamata su ba da kulawa ta musamman ga yadda suke zama a kan kujera ko gado mai matasai, don kauce wa samuwar kyphosis, wanda shine 'hump' wanda shine lokacin da kashin kirji yake 'zagaye', lokacin da aka kalleshi daga gefe.

Don wannan, yana da mahimmanci a sami wayewar kai a jiki kuma a sa ƙwayoyin ciki su yi kwangila, yin ƙaramin raguwa, wanda ya ƙunshi 'taƙaita ciki', yana kawo cibiya zuwa cikin ciki. Wannan ƙaramin ƙanƙanin yana kunna tsokoki na ciki da na diaphragm waɗanda suma zasu taimaka wajen kiyaye matsayi mai kyau cikin yini. Duba cikin bidiyon da ke ƙasa abin da za ku iya yi a gida don haɓaka matsayi:

Shin ina bukatan sa falmaran don gyara matsayina?

Ba a ba da shawarar sanya vests don gyara matsayinta, saboda suna aiki ta hanyar da ta saba da maganin jiki kuma suna daɗa tsananta halin da dogon lokaci. Wannan na iya faruwa saboda rigunan suna tilasta kafadu baya amma basa ƙarfafa tsokoki yadda yakamata, barin su rauni fiye da yadda yakamata su kasance. Wannan rashin daidaito a cikin karfin tsoka yana lalata kashin baya, kuma bugu da kari, daya daga cikin sirrin da za a gyara yadda kafadun ke durkushewa ba don isa kafadun baya ba amma don gyara matsayin kai, wanda yawanci ya fi na baya.

Motsa jiki don gyara matsayin kafaɗun

Motsa jiki a cikin motsa jiki ko yin Pilates a kai a kai shima yana taimakawa wajen kiyaye matsayi mai kyau saboda yana ƙarfafa tsokoki kuma yana ba da gudummawa don maganin don inganta hali. Bugu da ƙari, ana ba da shawarar miƙawa a kowace rana don haɓaka haɓakar tsokoki, wanda shine dalilin da ya sa motsa jiki na Pilates yana da fa'ida, saboda suna buƙatar haɓaka jiki mai kyau.

Dubi jerin motsa jiki na 8 Pilates waɗanda zaku iya yi akai-akai don ƙarfafa bayanku da haɓaka matsayinku:

Yadda za a gyara yanayin lumbar

Sashin ƙarshe na kashin baya dole ne koyaushe ya kasance a cikin matsayi na tsaka tsaki, ba tare da ƙashin ƙugu yana fuskantar gaba ko baya ba, wanda zai iya gyara kashin baya ko kuma sa ƙwanƙolin ya fi karkata, lokacin da aka kalle shi daga gefe. Kyakkyawan motsa jiki don gyara yanayin lumbar shine neman matsakaicin matsayi na ƙugu kuma don haka dole ne:

• Tsaya da ƙafafunku kaɗan kaɗan, lanƙwasa gwiwoyinku kaɗan kuma a hankali ku motsa kwatangwalo a gaba da baya. Zai iya zama da amfani a yi wannan gwajin ta duban kanka a cikin madubi cikakke, a gefe sannan kuma a duba gyara ko hyperlordosis. Kalubale shine a kula da matsakaicin matsayi na kwankwaso, ba tare da wuce gona da iri a cikin karkatarwar kashin baya ba.

Don magance hyperlordosis: abin da zaka iya yi shine motsa jiki na shimfidawa wanda ya kunshi kwanciya a bayan ka, lankwasa kafafun ka ka runguma su, ka ci gaba da zama a wannan matsayin na yan dakiku. Maimaita aikin sau 5.

Don magance gyaran lumbar: motsa jiki mai kyau ya ƙunshi kwanciya a bayanku da sanya ƙwallan ping pong inda karkatar da kashin bayanku ya kamata kuma kiyaye wannan matsayin na secondsan daƙiƙoƙi. Ka tuna kada ka taɓa sanya nauyin jikinka a kan ƙwallo.

Don kyakkyawan sakamako yana da mahimmanci a tuntubi likitan kwantar da hankali don kimantawar mutum, musamman idan akwai ciwon baya.

Yadda za a gyara tsayuwa yayin bacci

Don gyara hali yayin barci, ya kamata mutum ya kwana a cikin yanayin jikin da ya dace. Manufa ita ce kwanciya a gefenka, tare da karamin matashin kai tsakanin gwiwowin ka da matashin kai don tallafawa kanka da kyau, ta yadda kashin baya zai iya tsayawa yayin kallon shi daga gefe. Idan za ta yiwu, duba kanka a cikin madubi a wannan matsayin ko ka tambayi wani ya gani idan da alama kashin baya yana da kyau.

Lokacin barci a bayanku, ya kamata ku yi amfani da matashin kai na ƙasa kuma sanya wani matashin kai a ƙarƙashin gwiwoyinku. Ba abin kyau ba ne don barci a kan ciki. Duba ƙarin bayanai a: Gano wane katifa da matashin kai shine mafi kyawu domin kuyi bacci mai kyau.

Yaushe za a yi maganin jiki

Ana ba da shawarar ka je wurin mai ilimin lissafin jiki lokacin da kake jin zafi a baya, kafaɗu, wuya ko ciwon kai na tashin hankali, musamman ma idan kana da wata karkata ta kashin baya, gabatar da hali mara kyau.

Babban canje-canje na cikin gida sune kan gaba; hyperkyphosis, wanda aka fi sani da hunchback; hyperlordosis, da kuma karkatarwar gefe na kashin baya, wanda shine scoliosis. Duk waɗannan halaye suna buƙatar gyara da wuri-wuri don kauce wa ciwon baya, ciwon kai, wanda kuma yana taimakawa wajen hana wasu mawuyacin yanayi, kamar su diski da aka haɗa da jijiyar jiki, alal misali.

Don gyara yanayin mummunan hali, wanda ke haifar da ciwon baya, alal misali, yana iya zama dole don yin takamaiman magani ta hanyar ilimin lissafi na gaba, wanda ya haɗa da motsa jiki tsayayye, wanda mai ilimin likita ke jagoranta, wanda ake kira RPG - Global Postural Reeducation. Amma kafin fara jinya ya zama dole a gudanar da cikakken kimantawa game da yadda mutum zai kasance ya san karkacewar da mutum yake da shi, sannan ya jagoranci atisaye da karfafa karfi wadanda suka fi dacewa ga kowane mutum, saboda yawanci motsa jiki na mutum ne. , saboda kowane dan Adam babu irinsa.