Motsa jiki 10 na Kyphosis Za Ku Iya Yin A Gida
Wadatacce
- 1. Ciki
- 2. Madaidaicin kafa kafa
- 3. Dawafi tare da kafa
- 4. Hannun hannu
- 5. Swan
- 6. Zama
- 7. Jirgin gaban
- 8. Gefen gefe
- 9. Kirji mai karfi
- 10. armsaga makamai akan abin nadi
- Kula yayin motsa jiki
Ayyukan motsa jiki na kyphosis na taimakawa don ƙarfafa baya da yankin ciki, gyara yanayin kyphotic, wanda ya ƙunshi kasancewa a cikin "hunchback", tare da wuyansa, kafadu da kai sun karkata gaba.
Aikin motsa jiki da aka jera a ƙasa ana ba da shawarar ne don shari'ar taushi ko matsakaiciyar matsakaiciyar cuta da haɓaka gyara hali. Koyaya, koyaushe yana da mahimmanci a tuntuɓi likitan kwantar da hankali, wanda zai iya nuna wasu ayyukan da kuke tsammanin sun fi dacewa da kowane harka, bayan kimantawa na mutum.
Kafin fara waɗannan motsa jiki yana da kyau a yi minti 5 zuwa 10 na dumi, wanda zai iya tsalle igiya ko tafiya da sauri, misali. Numfashi yana da matukar mahimmanci don aikin motsa jiki na Pilates, don haka ya kamata ku sha iska koyaushe kafin fara motsi, kuma ku fitar da iska a lokacin mafi wahalar kowane motsa jiki.
1. Ciki
Kwance a ƙasa fuskantar sama:
- Tanƙwara ƙafafunku kuma ku tallafawa ƙafafunku sosai a ƙasa;
- Iftaga gangar jikinka zuwa gwiwoyin ka ka riƙe wannan matsayin na dakika 5;
- Sannu a hankali sake runtse akwatin, har sai kafadu sun taba kasa.
Wannan aikin ya kamata a yi shi a hankali kuma a maimaita shi sau 10.
2. Madaidaicin kafa kafa
Kwance a kan baya tare da gwiwoyinku sun lankwasa:
- Tada ƙafafun biyu da suka lanƙwasa, kamar dai suna kwance akan mafificin kujera;
- Cire kan da gangar jikin daga ƙasa;
- Miƙe ƙafa ɗaya gaba gaba ɗaya, kamar yadda aka nuna a hoton.
Maimaita motsi sau 10 tare da kowace kafa.
3. Dawafi tare da kafa
Kwance a kan bayansa:
- Vateaga kafa ɗaya, miƙe zuwa sama;
- Juya kafarka a da'ira a cikin iska, yadda ya kamata.
Yi wannan motsi na dakika 30 tare da kowace kafa.
4. Hannun hannu
Zama a ƙasa tare da ƙafafunku kaɗan kaɗan:
- Rike saman ƙafar yana kallon sama;
- Bude makamai a kwance;
- Juya akwatin zuwa gefen hagu, har sai hannun dama ya shafi kafar hagu;
- Juya gangar jikin zuwa bangaren dama, har sai hannun hagu ya shafi kafar dama.
Maimaita motsi sau 10 don kowane gefe
5. Swan
Kwance akan cikinsa:
- Sanya hannayenka akan layin kirji guda;
- Yi numfasawa sosai ka tura hannayenka zuwa bene;
- Ara gangar jikin sama.
Maimaita motsi sau 8
6. Zama
Zama a ƙasa tare da ƙafafunku sun lankwasa:
- Kafa ƙafafunku wuri ɗaya kuma ƙafafunku suna taɓa juna a ƙasa;
- Rike bayanka a mike;
- Sanya hannayen ka dan nesa da jikin ka a dai-dai hanyar jikin ka;
- Kasance a cikin wannan matsayin na dakika 30, rike ciki a koda yaushe.
Maimaita wannan aikin sau 10
7. Jirgin gaban
Kwance akan cikinsa:
- Tallafa wa jiki kawai a ƙafafun ƙafafu, a gwiwar hannu da hannu;
- Bar jiki madaidaiciya kuma har yanzu a wannan matsayin.
Wannan matsayi ya kamata a kiyaye shi na dakika 30 zuwa minti 1, kuma yayin da ya zama da sauƙi, ƙara lokaci da wasu sakan 30.
8. Gefen gefe
Kwance yake gefen sa a kasa:
- Aga jikin ta hanyar taɓawa kawai tare da hannun hannu da ƙafa a ƙasa;
- Rike bayanku madaidaiciya ku riƙe matsayin.
Matsayi ya kamata a kiyaye shi na dakika 30 zuwa minti 1, ƙara lokaci don wani sakan 30 duk lokacin da motsa jiki ke samun sauƙi.
Idan motsa jiki yayi maka wahala sosai, zaka iya yin katako na gefe tare da sanya ƙafa ɗaya a gaba
9. Kirji mai karfi
Kwance a ƙasa kan cikinsa:
- Ninka hannayenku kuma sanya hannayenku a bayan kai, ko barin hannayenku madaidaiciya;
- Iseaga gangar jikinku daga ƙasa, cire kirjinku sama yayin ɗaga ƙafafunku daga ƙasa.
Maimaita wannan aikin sau 20.
10. armsaga makamai akan abin nadi
Kwance akan jerin:
- Kafa ƙafafunku sun tanƙwara kuma ƙafafunku a rabe kaɗan;
- Riƙe ƙaramin ƙwallo ko sanda a hannuwanku, kuma riƙe shi a gaban jikinku kamar yadda aka nuna a hoton;
- Miƙa hannayenka zuwa tsayin kan ka.
Maimaita motsi sau 10.
Kula yayin motsa jiki
Za'a iya yin wannan jerin atisayen a gida, amma zai fi dacewa ya kamata likitan kwantar da hankali ya jagorance su wanda zai iya lura da aikin atisayen, don tabbatar da cewa an yi su daidai, ba tare da biyan diyya ba, don cimma sakamako mafi kyau a jiyya na hyperkyphosis.
Abinda yafi dacewa shine ana yin wadannan atisayen sau 2 zuwa 3 a sati, kimanin sati 15 zuwa 20, dan haka sai a tantance sakamakon, amma yayin da atisayen suka zama masu sauki, zaka iya canza kowannensu kadan, ko saka wasu atisayen, gyara jerin.
Bugu da kari, za a iya amfani da wasu salon motsa jiki, kamar na karantarwa na duniya, da sauran dabaru don gyara wannan karkatarwa a cikin kashin baya. Duba yadda za a iya yin maganin hyperkyphosis.