Yadda ake zaman kashe wando kuma menene fa'idodi

Wadatacce

• Yadda ake yin sit-ups na hypopressive
• Darasi 1: Kwance
• Darasi na 2: Zama
• Darasi 3: Jingina gaba
• Darasi 4: durkusawa a kasa
• Fa'idodin zama-hauhawa
• Abun ciki na matsa lamba suna rasa nauyi?

Hypopressive sit-ups, wanda aka fi sani da hyponiven gymnastics, wani nau'in motsa jiki ne wanda ke taimakawa sautin muryoyin ciki, yana da ban sha'awa ga mutanen da ke fama da ciwon baya kuma basa iya yin zaman gargajiya da na mata masu haihuwa.

Bugu da ƙari don ƙarfafa ciki, hanyar hypopressive kuma tana yaƙi da fitsari da ƙin jijiyoyin jiki, inganta yanayin jiki, magance warkar da al'aura da inganta aikin hanji. Wannan yana faruwa ne saboda banbancin matsi wanda yake a cikin ciki yayin aikin kuma kuma saboda rashi motsi tare da kashin baya. Kamar yadda waɗannan darussan ke adana kashin baya, ana iya yin su koda a cikin yanayin diski da aka lalata, suna ba da gudummawa ga maganin sa.

Yadda ake yin sit-ups na hypopressive

Don yin zaman motsa jiki a gida, ya kamata mutum ya fara a hankali, yana mai da hankali sosai kan yadda ya kamata a gudanar da aikin. Manufa ita ce fara jerin a kwance sannan kuma ci gaba zuwa zaune sannan jingina zuwa gaba. Gymnastics na Hypopressive ya ƙunshi:

1. Shan iska gaba daya sannan kuma fitar da numfashi gaba daya, har sai ciki ya fara kwanciya da kansa sannan kuma ya 'kankanta ciki', yana tsotse cikin jijiyoyin ciki a ciki, kamar dai yana kokarin taba cibiya ne ta baya.
2. Wannan ragin ya kamata a kiyaye shi na daƙiƙa 10 zuwa 20 da farko kuma, a kan lokaci, a hankali ƙara lokacin, ya rage tsawon lokacin da zai yiwu ba tare da numfashi ba.
3. Bayan hutu, cika huhunku da iska ku huta gaba ɗaya, kuna komawa numfashinku na yau da kullun.

An ba da shawarar cewa ba a yin waɗannan zama bayan an ci abinci kuma yana farawa da sauƙi kuma tare da 'yan kaɗan, ƙaruwa a kan lokaci. Bugu da kari, domin samun fa'idodi da ake so, ana bada shawara a kodayaushe a dunkule tsokoki na ƙugu a yi juji sau 3 zuwa 5 a mako na kimanin minti 20.

Ta bin wadannan shawarwarin, za'a iya lura da raguwar kugu da raguwar alamomin rashin fitsarin. A cikin makonni 6 zuwa 8 ya kamata ya yiwu a ga raguwa daga 2 zuwa 10 cm daga kugu da mafi sauƙi don yin atisayen.

Bayan makonni 12 ya kamata ka shiga lokacin gyara, kana yin minti 20 a mako, kafin horon da ka saba amma don kyakkyawan sakamako yana da kyau a yi minti 20 zuwa 1 hour 2 sau a mako a watan farko da sau 3 zuwa 4 a mako daga wata na 2.

Za a iya yin umarnin-mataki-mataki don yin-hauhawar hypopressive a wurare daban-daban, kamar:

Darasi 1: Kwance

Kwanciya a bayanka, tare da lankwasa ƙafafunka da hannayenka tare da jikinka, bi umarnin da ke sama. Don farawa, yi maimaita 3 na wannan aikin.

Darasi na 2: Zama

A wannan aikin, dole ne mutum ya kasance zaune a kujera tare da ƙafafunsu ƙasa a ƙasa ko mutum zai iya zama a ƙasa tare da ƙafafunsa a lanƙwas, a game da masu farawa, kuma tare da miƙe ƙafafunsu don ƙarin gogewa. Fitar da numfashi gaba daya sannan 'tsotse' cikinki gaba daya, baya numfashi muddin za ku iya.

Darasi 3: Jingina gaba

A matsayin da kake tsaye, karkatar da jikin ka a gaba, ka lankwasa gwiwoyin ka dan kadan. Yi dogon numfashi kuma lokacin da kake fitar da numfashi, ‘ja’ ciki a ciki, da kuma tsokoki na ƙugu, riƙe numfashinka har tsawon lokacin da za ka iya.

Darasi 4: durkusawa a kasa

A matsayin mara tallafi 4, saki dukkan iska daga huhu ka tsotse ciki tsawon lokacin da zaka iya kuma riƙe numfashin ka muddin zaka iya.

Har yanzu akwai sauran matsayi waɗanda za a iya karɓa don yin wannan aikin, kamar tsayawa da tallafi na 4. Duk lokacin da kake yin jerin gwanon motsa jiki ya kamata ka banbanta mukamai domin abu ne na al'ada ga mutum ya samu sauki don kula da kwangilar na tsawon lokaci a wani matsayin. Kuma hanya mafi kyau don sanin waɗanne matsayi ne inda kuke kula da kwangila sosai shine gwada kowane ɗayan.

Duba ƙarin nasihu a cikin bidiyo mai zuwa:

Fa'idodin zama-hauhawa

Hypopressive sit-ups suna da fa'idodin kiwon lafiya da yawa yayin aiwatar dasu daidai, manyan abubuwan sune:

• Siriri kugu saboda takurawar isometric da ake yi yayin motsa jiki, wannan saboda idan ana “tsotse” ciki akwai canji a cikin ciki na ciki, yana taimakawa rage kewayen ciki;
• Yana ƙarfafa tsokoki na baya saboda raguwar matsin lamba na ciki da rubewar kashin baya, saukaka ciwon baya da hana samuwar hernias;
• Yana hana fitsari da kuma rashin kuzari, saboda yayin mataki-mataki na abdominals, ana iya samun sake sanya mafitsara da karfafa jijiyoyin, fada da hanjin, fitsari da kuma zubar mahaifa;
• Yana hana samuwar hernias, Tunda yana inganta nakasawar kashin baya;
• Yaki da karkacewar kashin baya, saboda yana inganta daidaito na kashin baya;
• Inganta aikin jima'i, wannan saboda saboda yayin motsa jiki akwai karuwar kwararar jini a yankin da ke kusa, kara jin dadi da annashuwa;
• Inganta hali da daidaitawasaboda yana inganta karfafawar jijiyoyin ciki.

Abun ciki na matsa lamba suna rasa nauyi?

Don rage nauyi tare da wannan motsa jiki ya zama dole a daidaita tsarin abinci, rage cin abinci mai wadataccen mai, sukari da adadin kuzari sannan kuma a kashe ƙarin kuzari tare da yin wasu atisaye da ke ƙona kitse kamar tafiya, gudu, keke ko motsa jiki, don misali.

Wannan saboda wasan motsa jiki na hypopressive bashi da yawan kashe kuzari kuma sabili da haka baya tasiri ga ƙona mai kuma sabili da haka kawai yana rasa nauyi lokacin da aka karɓi waɗannan dabarun. Koyaya, waɗannan zama-ƙoshin suna da kyau don ma'ana da jujjuyawar ciki, yana sanya ciki taurin kai.