17 motsa jiki don marasa lafiya (motsi da numfashi)

Wadatacce

• 1. Motsa jiki don motsa jiki
• 2. Motsa jiki na numfashi
• Lokacin da bai kamata ku yi darussan ba

Motsa jiki don marasa lafiya ya kamata a yi sau biyu a rana, kowace rana, kuma suna aiki don haɓaka haɓakar fata, hana ɓarna tsoka da kula da haɗin gwiwa. Bugu da kari, wadannan darussan suna inganta yaduwar jini ta hanyar hana ulcers ulcers, wanda kuma ake kira gadon baya.

Baya ga motsa jiki, yana da mahimmanci mutum baya kwanciya yana yin atisayen motsa jiki, domin suna taimakawa wajen kula da aiki na tsokar numfashi da kuma tabbatar da karfin huhu, sanya mutum ya numfasa da kyau kuma yana da tari mai tasiri, idan suka buƙatar fitar da maniyyi, misali.

Motsa jiki koyaushe yakamata ayi a hankali kuma a mutunta iyakokin kowane mutum. Tabbas, motsa jiki ana ba da shawarar ta ƙwararren likita, musamman ma likitan kwantar da hankali.

1. Motsa jiki don motsa jiki

Wasu manya-manyan atisaye don kiyaye motsin mutum kwance kuma ƙarfafa tsokoki sune:

Kafafu da kafafu

1. Tare da mutumin kwance a kan cikinsa, nemi shi ya matsar da idon sawunsa, daga gefe zuwa gefe kuma daga sama zuwa ƙasa, kamar dai yana yin 'ƙafar ballerina'. Kowane motsi dole ne a yi shi sau 3 tare da kowace ƙafa;
2. Kwanciya a bayansa, mutum ya kamata ya tanƙwara ya shimfiɗa ƙafafunsa sau 3 a jere, da kowace kafa;
3. Kwance a kan baya da kafafu lankwasa. Bude kuma rufe kafafu, tabawa da yada gwiwa daya daga daya;
4. Da cikinka da kuma kafarka a miƙe, ɗaga ƙafarka sama, kiyaye gwiwa;
5. Tare da cikinka kuma da ƙafarka a miƙe, buɗe ka rufe ƙafarka, a wajen gado, ba tare da lankwasa ƙafarka ba;
6. Tanƙwara ƙafafunku kuma yi ƙoƙari ku ɗaga butar daga kan gado, sau 3 a jere.

Makamai da hannaye

1. Bude ka rufe yatsunka, buɗewa ka rufe hannunka;
2. Taimaka gwiwar hannu a kan gado sannan ka motsa hannayenka sama da kasa da kuma daga gefe zuwa gefe;
3. Ninka hannayenka, kana kokarin sanya hannunka a kafada, sau 3 a jere, tare da kowane hannu;
4. Da hannunka madaidaici, daga hannunka sama ba tare da lankwasa gwiwar gwiwar ka ba;
5. Tsaya hannu har yanzu kuma ya miƙa tare da jiki kuma ya motsa motsi na buɗewa da rufe hannun, jan hannun akan gado;
6. Juya kafada kamar kana zana babban da'ira akan bangon.

Wasu mahimman jagororin sune maimaita jerin atisayen sau 2 zuwa 3, tare da tazarar mintina 1 zuwa 2 na hutawa tsakanin su da maimaita kwana 1 zuwa 3 a mako, tare da mafi ƙarancin hutun awa 48 tsakanin zaman.

Ana iya amfani da abubuwa masu sauƙin sauƙi kamar cikakken kwalban ruwa, buhunan yashi, shinkafa ko marufin wake don ƙara juriya ta motsa jiki, yana ba da gudummawa ga haɓakar ƙwayar tsoka.

2. Motsa jiki na numfashi

Idan mai gadon ya iya tashi daga kan gado, zai iya yin wannan motsa jiki yayin zama akan gado ko tsayawa. Darussan sune:

1. Sanya hannayenka akan ciki ka numfasa cikin nutsuwa, yayin lura da motsin da aka ji a hannunka;
2. Yi dogon numfashi a ciki ka bar shi a hankali yana yin 'pout' da bakinka har sau 5 a jere;
3. Sha iska sosai yayin ɗaga hannunka da barin iska lokacin da kake runtse hannunka. Don sauƙaƙa zaka iya yi da hannu ɗaya lokaci ɗaya;
4. Miqe hannayenka gaba ka taba tafukan hannunka tare. Shaka sosai yayin buɗe hannunka a cikin siffar gicciye. Saki numfashi yayin rufe hannayen ku kuma sake taɓa tafin ku, sau 5 a jere.
5. Cika rabin kwalbar lita 1.5 na ruwa kuma sanya ciyawa. Sha iska sosai kuma saki iska ta bambaro, yin kumfa a cikin ruwa, sau 5 a jere.

Waɗannan su ne 'yan misalai na motsa jiki. An ba da shawarar cewa likitocin kwantar da hankali koyaushe suna nuna motsa jiki, gwargwadon bukatun kowane mutum, musamman ma lokacin da mutum ba zai iya yin motsi shi kaɗai ba saboda ƙarancin ƙarfi a cikin tsokoki ko lokacin da akwai wasu canje-canje masu jijiyoyin jiki da ke ciki, kamar na iya faruwa bayan bugun jini, myasthenia ko quadriplegia, misali.

Lokacin da bai kamata ku yi darussan ba

An hana shi yin motsa jiki lokacin da mutum yake kwance:

• Ka dai ci ne kawai don za ka iya rashin lafiya;
• Ka dai sha wani magani ne wanda ke haifar da bacci;
• Kuna da zazzabi, saboda motsa jiki na iya ƙara yawan zafin jiki;
• Kuna da hawan jini mai girma ko wanda ba a tsara shi ba, saboda yana iya tashi sama da haka;
• Lokacin da likita bai bada izini ba saboda wasu dalilai.

Ya kamata mutum ya yi kokarin yin atisayen da safe, lokacin da mutum ya kasance a farke kuma idan matsin ya tashi a yayin atisayen, ya kamata mutum ya tsayar da aikin ya yi aikin motsa numfashi na farko har sai karfin ya dawo daidai.