5 Motsa jiki don Karfafa gwiwa

Wadatacce

• 1. Gada
• 2. Tsawan kafa, a cikin iska
• 3. extensionarin kafa a cikin goyan baya 3
• 4. Tsugunnawa
• 5. Matse kwalla tsakanin gwiwoyi

Za a iya nuna motsa jiki don ƙarfafa gwiwoyi don mutanen da ke da ƙoshin lafiya, waɗanda ke son yin wasu motsa jiki, kamar su gudu, amma kuma suna magance baƙin cikin da cututtukan zuciya, osteoarthritis da rheumatism ke haifarwa, don ƙarfafa ƙarfin tsoka saboda lalacewa da hawaye. .

Dole ne mai koyar da motsa jiki ko likitan kwantar da hankali ya tsara aikin da kanshi bayan duba bukatun da mutum ya gabatar, saboda suna iya bambance-bambancen sosai, kuma sun dogara ne akan ko akwai rauni ko babu, amma ga wasu misalan motsa jiki da zasu iya zama masu amfani don ƙarfafa quadriceps, waɗanda sune tsokoki na cinya.

1. Gada

gada

• Kwanta a bayanka, tanƙwara ƙafafunka
• Aga akwatin daga ƙasa, kiyaye ƙashin ƙugu. Sannan dole ne ya sauka a hankali.
• Maimaita aikin sau 10. Huta na 'yan sakan kaɗan sannan ku sake yin jerin maimaita 10.

2. Tsawan kafa, a cikin iska

• Kwanciya yayi a bayansa tare da daga hannayenshi a gefenshi
• Ninka kafafu biyu
• Aga ƙafa ɗaya kawai, ajiye shi madaidaiciya
• Maimaita sau 12 tare da kowace kafa

3. extensionarin kafa a cikin goyan baya 3

Extensionarin kafa a cikin goyan baya 3

• A matsayin 4 na tallafi, tare da gwiwar hannu da gwiwoyi a ƙasa
• Ninka kafa ɗaya kuma ɗaga wannan ƙafafun kafa, kamar yadda aka nuna a hoton
• Maimaita sau 10, kula da kiyaye kafar da ke motsi, koyaushe madaidaiciya.
• Ka tuna ka yi tunanin cewa kana tura silin sama, ta amfani da diddige, saboda wannan ya sa ya fi sauƙi a yi motsi a daidai kusurwa.
• Ya kamata ku yi saiti 2 na maimaita 10 tare da kowace kafa.

4. Tsugunnawa

Squat

Atungiyar squat babban motsa jiki ne na motsa jiki don ƙarfafa gwiwoyinku.

• Tsaye, yakamata kayi tunanin cewa zaka zauna a kujera ta hanyar lankwasa gwiwoyinka zuwa kusurwa 90º.
• Lokacin yin wannan motsa jiki, ya kamata ka yi hankali kada gwiwoyin ka su wuce babban yatsan ka, don kar ka haifar da rauni a gwiwoyin. P
• Don sauƙaƙe motsi, zaka iya miƙa hannunka a gaban jikinka, kamar yadda aka nuna a hoton.
• An ba da shawarar 20 squats a jere.

5. Matse kwalla tsakanin gwiwoyi

Wannan aikin motsa jiki ya ƙunshi:

• Ci gaba da kwance a bayanku,
• Tanƙwara gwiwoyinku ka riƙe su lanƙwasa kuma kaɗan raba
• Sanya ƙwallan matsakaici tsakanin gwiwoyinku
• Motsa jiki kawai ya kunshi murɗa ƙwal ne tsakanin gwiwoyinku sau 10 a jere
• Wannan aikin yakamata a maimaita sau 10, jimillar matsi 100, amma tare da hutawa kowane maimaita 10.

Game da cututtukan arthritis na gwiwa, ana iya nuna sauran takamaiman motsa jiki, bincika abin da suke da sauran kulawa da ake buƙata don murmurewa da sauri a cikin wannan bidiyo: