Hanyoyi 10 don Kula da Fascia Lafiya saboda Jikinku ya Motsa Ciki-Ba Ciwo

Wadatacce

• Fa'idodi na son fascia ku
• Fa'idojin kiyaye fascia lafiya
  
• Don haka menene a sunan kimiyya fascia yakeyi?
• Gaskiya game da fascia:
  
• Fascia mara lafiya na iya haifar da tarin matsaloli
• Menene ke haifar da fascia mara lafiya?
  
• Yadda zaka inganta lafiyarka na fascia
• 1. Mikewa na mintina 10 a rana
• Mikewa don gwadawa:
  
• 2. Gwada shirin motsi
• Motsa jiki don gwadawa
  
• 3. Fitar da madogarar ka
• Tsarin kumfa na yau da kullun don gwadawa
  
• 4. Ziyartar sauna, musamman bayan motsa jiki
• 5. Sanya maganin sanyi
• 6. Samu bugun zuciyar ka
• 7. Gwada yoga
• 8. Kiyaye maka kai da fascia
• 9. Samun taimako daga kwararru
• Menene alamun rashin ƙarfi?
• Yadda ake amfani da FasciaBlaster
  

Fa'idodi na son fascia ku

Shin kun taɓa yin mamakin dalilin da yasa ba za ku iya taɓa yatsun kafa ba? Ko me yasa gabobin ku ba sa bugawa a cikin ku yayin da kuke tsalle igiya? Shin kun taɓa yin mamakin yadda tsokokinku suke manne da ƙasusuwanku? Ko me yasa kuke da cellulite?

Ba wani sirri bane kuma.

Amsar wadannan tambayoyin a karkashin-radar game da jikin ku shine fascia (wanda ake kira fah-sha). Amma me yasa bamu taɓa jin ƙarin bayani game da shi ba a cikin numfashi ɗaya da muke magana game da acupuncture, cryotherapy, ko keto?

Wani bangare na matsalar shi ne cewa hatta masana sun yi gwagwarmaya wajen ayyana fascia, tare da “amfani da shi sosai amma ba a bayyana shi sosai ba” kuma suna cewa rashin dacewar amfani da shi na iya rikitar da lamarin gaba.

Kuma kusa da tsoka da ƙashi, masu bincike sun lura cewa fascia ta sami “attentionan hankali” ne kawai saboda an daɗe da zama nama mai motsi.

Fascia tana da siffofi da yawa, daga mai miƙa wuya. Ya bayyana a cikin jiki duka, kuma saboda yana da faɗi sosai, kiyaye lafiyar ka yana da mahimmanci.

Fa'idojin kiyaye fascia lafiya

• inganta yanayin daidaito da daidaito
• flowara yawan jini, wanda ke nufin dawo da motsa jiki cikin sauri
• rage bayyanar bayyanar alamomi da cellulite
• lalacewar nama
• rage haɗarin rauni
• ƙananan ciwo na yau da kullun
• inganta wasanni

A takaice, fascia abu ne mai hadewa. Ya kewaye sassan jiki daga gabobi zuwa tsokoki har zuwa jijiyoyin jini. Hakanan yana iya zama mawuyacin ɓangare na jiki da kansa, kamar kauri mai kauri wanda ke daidaita baka a ƙasan ƙafa.

Don haka menene a sunan kimiyya fascia yakeyi?

Fascia na nufin "band" ko "dam" a Latin. Yana da. Abinda yakamata, fasciawarku tana cikin koshin lafiya sabili da haka mai sassauƙa ne don zamewa, motsawa, juyawa, da lanƙwasawa, ba tare da ciwo ba.

Gaskiya game da fascia:

• Fascia ya haɗa dukkan kayan haɗin kai (wannan yana nufin tsokoki, ƙasusuwa, jijiyoyi, jijiyoyi, da jini)
• Fascia tana riƙe da dukkan jiki.
• Akwai nau'ikan fascia guda huɗu daban-daban (tsari, tsaka-tsakin juna, visceral, da kashin baya), amma duk suna haɗe.
• Lokacin da yake da lafiya, yana da sassauƙa, mai taushi, kuma yana yin sama sama.

Saboda fascia tana bayyana kuma tana haɗuwa a cikin jiki duka, zaku iya tunanin ta kamar kayan tebur. Ugalle kusurwa ɗaya na iya canza matsayin komai da komai akan tebur.

Fascia mara lafiya na iya haifar da tarin matsaloli

Lokacin da bashi da lafiya, fascia takan kasance, mai kauri, matse, kuma mai kauri. Yana haifar da ƙuntatawa, adhesions, da hargitsi (tunani: ƙwayoyin tsoka).

Menene ke haifar da fascia mara lafiya?

• salon zama
• Matsayi mara kyau
• rashin ruwa a jiki
• wuce gona da iri ko cutar da tsokoki
• halaye marasa kyau na cin abinci
• rashin ingancin bacci
• damuwa

Wasu ma sun yi iƙirarin cewa cellulite alama ce ta fascia mara lafiya, amma shaidun da ke yanzu don ƙaddamar da fascia don rage cellulite ba shi da ƙarfi. Akwai alamun fascia da za a iya haɗawa da matsaloli kamar ciwon baya, amma ana buƙatar ƙarin bincike.

Yadda zaka inganta lafiyarka na fascia

Kula da fascia na iya ɗaukar lokaci, amma sauƙi nan take. Wannan ba yana nufin cewa fascia ɗinka zai juya daga rashin lafiya zuwa kashi 100 cikin ɗari nan da nan ba.

Abin farin ciki, yawancin waɗannan hanyoyin suna ba da wasu fa'idodi fiye da fascia.

1. Mikewa na mintina 10 a rana

Mikewa wanda zai karawa jijiyoyin ku karfi zai iya taimaka muku ku saki tashin hankali a cikin jijiyoyin ku, wanda shine bangare daya na fascia, in ji Grayson Wickham, mai ilimin jiki, DPT, CSCS.

Don kyakkyawan sakamako, yana ba da shawarar riƙe shimfidawa na dakika 30 zuwa minti 1, amma kada ka tilasta kanka cikin zurfin ko matsayi wanda ke haifar da ciwo.

Mikewa don gwadawa:

• tebur shimfidawa yi a wurin aiki
• 5-min yau da kullun shimfiɗa
• Legafafun kafa 4
• hannu yana mikewa

2. Gwada shirin motsi

Motsi shine yanayin motsa jiki wanda, a cikin mafi mahimmancin kalmomin sa, shine ikon motsawa da kyau. Motsi ne wanda ba a hana shi ta rashin ƙarfi, sassauci, ko ƙarfi, in ji Wickham.

"Ayyukan motsi suna magance fascia na jiki," in ji Wickham.

“Abubuwa kamar birgima kumfa, aikin masarauta, da kuma ilimin aikin hannu zasu taimaka wajen karya fascia kuma saboda haka zasu taimaki mutum ya motsa sosai. Koyaya, zaku iya yin aiki kai tsaye kan motsinku kuma ku sami sakamako mai kyau saboda aikinku na fascia. ”

Shirin Wickham, Movement Vault, shiri ne na takamaiman motsi.

Yana bayar da jerin kan layi da abubuwan yau da kullun waɗanda aka tsara musamman don haɓaka motsiwar jikin. RomWOD da MobilityWOD wasu kamfanoni ne guda biyu waɗanda ke ba da bidiyo na yau da kullun waɗanda aka tsara don taimaka muku motsawa mafi kyau.

Motsa jiki don gwadawa

• 5 darussan haɗin gwiwa don sassauƙa da aiki
• 5-motsa yau da kullun don rage ciwo

3. Fitar da madogarar ka

Zuwa yanzu, wataƙila kun taɓa jin labarin wasu fa'idodin kumfa. Juya kumfa babbar hanya ce don dubawa tare da jikinka don nuna inda ainihin fascia ɗinka yake da riƙe tashin hankali. Kawai hau kan abin nadi kuma bari tsokokinku suyi magana da ku, in ji Wickham.

Yayin da kumfa ke birgima, lokacin da ka bugo maɓallin faɗakarwa ko matsatstse wuri, zauna ka yi aiki akan wannan tabon na dakika 30 zuwa 60 kamar yadda yake watsewa a hankali. Bayan lokaci wannan zai taimaka sake dawo da fascia zuwa ƙoshin lafiya.

Tsarin kumfa na yau da kullun don gwadawa

• 8 motsawa don damuwa, jikin tebur
• 5 motsa don ciwon tsoka

4. Ziyartar sauna, musamman bayan motsa jiki

Zuwa sauna ya kasance sananne ne koyaushe, amma godiya ga binciken da yake fitowa wanda ke nuna fa'idodin kiwon lafiya, saunas suna da sauƙi kuma ana amfani dasu ko'ina fiye da kowane lokaci.

A cikin binciken da aka buga a mujallar SpringerPlus, masu bincike sun gano cewa saunas na gargajiya da saunas na infrared sun rage jinkirin fara ciwon tsoka da inganta murmurewar motsa jiki.

Masu binciken sun ba da shawarar cewa saunas infrared na iya kutsawa cikin tsarin jijiyoyin don inganta murmurewa.

Wani bincike na farko da aka buga a cikin Journal of Human Kinetics ya gano cewa zama a cikin sauna na mintina 30 yana ƙaruwa matakan mata na haɓakar haɓakar ɗan adam (HGH), wanda ke taimaka wa jikin mu wargaje ƙwayoyin cuta da kuma gina tsoka.

5. Sanya maganin sanyi

Kama da sauna, 'yan wasa da yawa suna cin gajiyar maganin sanyi ko muryar kuka bayan sun yi aiki.

Aiwatar da fakitin kankara wanda aka nannade cikin bakin sifa a wani yanki yana rage kumburi, wanda ke haifar da ƙananan kumburi da zafi.

Lokacin amfani da wannan hanyar a gida, guji amfani da daskararren abubuwa kai tsaye zuwa fata, kuma ku tuna tsayawa ko yin hutu bayan kimanin minti 15 don hana jijiya, nama, da lalata fata.

6. Samu bugun zuciyar ka

Fa'idodin aikin motsa jiki suna da wahalar wuce gona da iri.

Ko kuna tafiya da ƙyar, yin iyo, gudu, ko gyara kawai ko yin aikin yadi, aikin zuciya da jijiyoyin jini na iya taimakawa zuwa:

• runtse hawan jini
• karfafa garkuwar ka
• rage ciwo na kullum

Hakan na iya taimaka ma inganta yanayin ka da samun kyakkyawan bacci.

7. Gwada yoga

Yawa kamar zuciya, yin yoga yana zuwa tare da jerin abubuwan amfani na jiki fiye da fascia. Zai iya inganta duka sassauƙarku da daidaituwa, da ƙarfi.

Samun lokaci don 'yan zaman yoga kowane mako na iya samar da fa'idodi na hankali kamar ƙarancin damuwa da matakan damuwa. Wasu suna ba da shawarar cewa yoga na iya ma sauƙaƙe ƙaura.

8. Kiyaye maka kai da fascia

Wickham ya ce "Gwargwadon ruwan sha shine a sha a kalla rabin nauyin ki a ma'aunin ruwa," in ji Wickham.

9. Samun taimako daga kwararru

Idan kana da taurin kai da ciwo, ko kuma kana da raunin jijiyoyin da kawai ba zai warke ba, tuntuɓi ƙwararren likita don ganin irin maganin da zai dace maka. Saboda fascia tana haɗuwa sosai, yanki ɗaya na iya shafar wasu yankuna.

Menene alamun rashin ƙarfi?

Aikin Fascia ba wani abu bane wanda kukeyi sau ɗaya a wata. Kamar yadda Wickham ya ce, "Fascia ta sa komai ya ci gaba, don haka ku ma ku kula da jiki baki ɗaya."

Idan ka taba samun wani kulli ko ciwo a kafada wanda kamar zai yi tafiya bayan ka tausa, hakan na iya yiwuwa saboda fascia ka.

Wasu alamu na iya zama alama ce cewa ya kamata ka mai da hankali sosai ga lafiyar fascia.

Ga kowane sa'a daya da ka yi yayin motsa jiki mai tasiri, ka dauki mintuna 30 kana aikin inganta lafiyar ka.

Yadda ake amfani da FasciaBlaster

• Facia na son zafi, don haka dumama da aan mintoci kaɗan na bugun zuciya, idan za ku iya.
• Rage ƙasa, saboda an tsara kayan aikin don yin aiki a kan fatarku mara tsirara.
• Nemo mai, moisturizer, ko man shafawa wanda zaku iya amfani dashi don taimakawa fasciaBlaster yawo.
• Fara fara goge fatar a jikin fatarka sama da ƙasa, ko gefe da gefe. Kamar lokacin da kumfa ke birgima, lokacin da ka bugo maɓallin faɗakarwa ko matsataccen wuri, zauna ka yi aiki akan wannan tabon na dakika 30 zuwa 60 kamar yadda yake watsewa a hankali. Baƙar fata yana ba da shawarar minti 1 zuwa 5 a kowane yanki na jiki.
• Saboda fascia ɗinka duka a haɗe take, ka tuna da FasciaBlast dukan jiki ba kawai "yankuna matsalolin ka ba."
• Bayan fashewa, Black yana bada shawarar shayarwa.
• Kuna iya FasciaBlast duk lokacin da kuke so, kawai ku yi hankali don kada ku bugu a kan wuraren da aka raunana.

Gabrielle Kassel wasa ce ta wasan rugby, wasan guje-guje da laushi, hada-hadar furotin, hada-hadar abinci, CrossFitting, marubucin jin daɗin rayuwa a New York. Ta zama mutuniyar safiya, ta gwada ƙalubalen Whole30, kuma ta ci, aka sha, aka goge ta, aka goge, kuma aka yi mata wanka da gawayi, duk da sunan aikin jarida.A lokacin hutu, ana iya samun ta tana karanta littattafan taimakon kai-da-kai, matse-matsi na benci, ko yin wasan girgije. Bi ta kan ta Instagram.