Dalilin Da Ya Sa Zaku Ji Ciwon Wuya Yayin Yin Crunches
Wadatacce
Kamar yawancin masu motsa jiki na motsa jiki, a ƙarshe na fahimci ina buƙatar fara yin ƙarin ayyuka masu mahimmanci. Amma lokacin da na ƙara yawan bambance-bambancen ƙullawa ga abubuwan yau da kullun na yau da kullun, na gane ba abs ɗina ba ne ke faɗuwa daga gajiya- wuyana ne. Duk lokacin da na fito, tsokar da ke rike da kai na suna kuka da karfi fiye da kunshin nan na nan da nan ba da jimawa ba. Ciwon ya tafi kamar na ciwon tsoka, don haka na ɗauka kawai yana nufin wuyana ya yi rauni. Abin kunya, ban taɓa yin tunani da yawa ba har sai da na yi aiki tare da abokina da rabi ta cikin zagayen motsa jiki abs-ƙarfafa, ba tare da jinkiri ba, ta ce ba ta ma jin shi a cikin zuciyarta, amma a maimakon haka - kun yi tsammani - a wuyanta. "Ciwon wuya a lokacin ƙumburi ya zama ruwan dare gama gari," in ji Pete McCall, C.SC.S., mai horar da 'yan sanda na San Diego kuma mai masaukin baki. Kwasfan Labarai Game Da Lafiya. Bugu da ƙari, ya gaya mani, ba za ku iya gaske 'ƙarfafa' wuyan ku ba, kuma ba zai warware komai ba. (Riƙe, Shin crunches ko da aiki?) Matsalar gaske? Ba ku san yadda ake yin crunches hanya madaidaiciya ba. Mafi yawan mutane suna yin rauni daga jikin sama maimakon yankin ciki, wanda ke aiki da tsokar wuyan ku - kuma ba yadda kuke so ba, ”in ji Joel D. Seedman, Ph.D., CSCS, maigidan Advanced Human Performance a Atlanta . Tunatarwa: Ayyukan motsa jiki na yau da kullun bai kamata ya ƙunshi crunches kadai ba, amma suna iya zama da amfani don haɗawa a cikin aikinku. idan kuna yin su daidai. Idan har yanzu kuna jin ciwon wuyan wuyan bayan yin gyare -gyare ga dabarun ku - ko kuna son rage haɗarin cutar da kan ku gaba ɗaya - yi la'akari da musanya crunches, wanda ke yin niyya ga tsokar abdominis madaidaiciya don sauran atisaye waɗanda ke yin niyya gaba ɗaya. Yi tunani: motsa jiki na ainihi wanda ke kunna obliques, rectus abdominis, kuma transversus abdominis (mafi zurfin abs tsoka) gaba daya, kamar tsuntsaye-kare, woodchop, da gizo-gizo plank. Don haka menene zai iya faruwa ba daidai ba lokacin yin crunches? Ka yi tunanin kashin baya kamar noodle: Yana iya lanƙwasa baya, gaba, da kewaye, amma tsarin yana ci gaba da haɗuwa a cikin layin ruwa ɗaya a kowane lokaci. Banda wannan shine kashin mahaifa na mahaifa, wanda shine babban yanki wanda ke gudana daga kafadu har zuwa kwanyar ku. Duk da haɗin kai a zahiri, kan ku yana da ikon motsawa da kansa daga sauran noodle ɗin. Kuma lokacin da kuka je yin ɓarna, kanku na iya zama a baya, yana rushe madaidaicin baka kuma yana haifar da damuwa ga waɗanda ke goyan bayan tsokar wuyan godiya saboda nauyi, in ji McCall. Idan an yi shi da kyau, crunches zai kiyaye kashin ku a layi daga ƙananan baya zuwa kai. Amma idan kun bar kan ya yi ƙasa, kuna barin wuyan ku da rauni ga wani iri. "Ka yi tunanin kowane diski a tsakanin kashin baya a matsayin jelly donut," in ji McCall. ″ Idan kanku yana ci gaba, yana sanya matsin lamba a gaba kuma yana murkushe jelly daga baya. a cikin madubi. Sa'ar al'amarin shine, tweak ɗaya zai iya kusantar ku da sanin yadda ake yin crunches daidai. Yawancin bincike sun nuna cewa kawai sanya haƙar ku zuwa ga ƙirjin ku kafin da lokacin ƙumburi na iya rage aikin tsoka a wuyanku. Me ya sa? Yana kunna tsokar hyoid - wacce ke gudana daga kumatun ku zuwa kashin ku - don yin aiki azaman masu kwantar da hankali, in ji McCall. Gwada shi: Yi tunanin riƙe peach tsakanin kai da makogwaron ku, in ji McCall. Idan ba ku matse ba, za ku sauke, amma matsa lamba mai yawa zai sa 'ya'yan itacen, ya sake fitar da ruwan 'ya'yan itace a ko'ina. (Idan hangen nesa kawai baya aiki, gwada nada tawul ɗin kuma matsi shi tsakanin haƙar ku da ƙirjin ku.) Sa'an nan kuma, maimakon sanya hannayenku a bayan kan ku don ƙumburi (wanda ke ƙarfafa ku ku ja kan kai kuma ku ƙirƙiri gaba). strain), sanya hannayen ku a goshin ku don rage zafin wuyan wuya yayin yin kumburi. A gaskiya, nazarin 2016 a Jaridar Kimiyyar Lafiyar Jiki An gano cewa lokacin da mutane biyu suka rufe ƙwararrunsu kuma suna taɓa fuskarsu da sauƙi a lokacin ƙumburi, ya sassauta sternocleidomastoid - tsoka mai kauri wanda ke gudana daga kunnen ku zuwa kashin ku - kuma yana rage ciwon wuyan wuyansa, idan aka kwatanta da lokacin da suka yi kullun. Bonus: Bambancin ya haɗa da abs da obliques ƙari, ma. Wani tip kan yadda ake yin crunches? Hakanan kuna son ja da baya da cikin ku zuwa cikin ƙasa, saboda wannan yana ƙara ɗan karkatar ƙwanƙwasa na baya, yana kiyaye kashin baya na sama daga samun damar motsawa da kansa, in ji Seedman. Kuma tashi sama da sannu a hankali don hana ciwon wuya yayin yin crunches. "Mutane sukan yi tunani a cikin damuwa, suna buƙatar cire jikinsu daga ƙasa a cikin wannan babban motsi. Amma ya kamata ya zama ɗan ƙaramin motsi, "in ji shi. Ku tuna, burin ku shine kunna zuciyar ku, ba don kawo kafada da kai sama ba. Idan kuka fitar da hanzari kuma ku manne kashin lumbar ku a kan tabarma, shi sigina ga tsarin jijiyoyin ku don ƙirƙirar ƙanƙancewa a cikin zuciyar ku, a zahiri yana aiki da tsokar cikin ku ta hanyar da za ta ƙara muku ƙarfi kuma ta hana ku jin zafi.Bita don
Talla
Wallafa Labarai
Alamomin kamuwa da cutar mahaifa, dalilan da magani
