5 Motsa Jiki na Motsi don Inganta sassauci da Aiki

Wadatacce

• 1. Motsawar ƙafa
• 2. Masu bude mabudin hip
• 3. Thoracic spine winds a ƙasa
• 4. Kafadar wucewa
• 5. Neck rabin da'ira
• Matakan kariya
• Lineashin layi

Shin kuna son tsalle sama, gudu da sauri, kuma ku sami damar motsawa ba tare da ciwo ba? Idan kuna aiki kuma kuna motsa jiki a kai a kai, dalilin da yasa baza ku kai ga burin ku ba saboda rashin aiki, amma rashin motsi.

Sauƙaƙewa shine ikon haɗin ku don motsawa ta cikin cikakken motsi ba tare da ciwo ko tauri ba. Hakanan yana nufin sassaucin tsokoki da ke goyan bayan haɗin gwiwa. Musclesaƙasawar tsokoki da jijiyoyi suna ba da damar mafi yawan motsi yayin ayyukan.

Akwai motsa jiki da yawa da zaku iya yi don haɓaka sassauƙarku, gami da miƙawa. Miƙewa tsaye, ko riƙe matsayi ɗaya na tsawan lokaci, na iya zama hanyar da kuka fi so na dumi a gaban motsa jiki.

Dangane da binciken da aka buga a cikin Journal of ƙarfi da yanayin bincike, ya bayyana cewa miƙewa mai ƙarfi, ko miƙa yayin motsawa ta cikin motsi, ya fi kyau shimfiɗa tsaye a matsayin ɓangare na dumama.

Mintuna 10 kawai na dumi mai motsi kafin motsa jiki yana da alaƙa da haɓakawa a cikin lokacin gudu, jigilar ƙwallon magani, da tsalle nesa.

Gwada waɗannan atisayen sassauƙa guda biyar don haɓaka haɗin haɗin gwiwa da aiki don ku sami ci gaba mafi kyau, yana ba ku damar haɓaka ƙarfi da aiki yayin aikinku na gaba.

1. Motsawar ƙafa

Kyakkyawan motsi na ƙafa yana ba da gudummawa don daidaitawa mafi kyau, ƙananan faɗuwa, da kyakkyawan aiki yayin ayyuka kamar squats da matattu.

Kayan aiki da ake bukata: babu

Motsi: juyawar dunduniya, juyawar dasa

1. Tsaya tsayi kusa da bango.
2. Sanya hannu daya kan bango don tallafi.
3. Sannu a hankali ka doki gaba zuwa yatsun kafa, yana zuwa matsayin yatsan ƙafa.
4. Sannu a hankali kan duga-duganku, yana daga yatsunku daga ƙasa.
5. Maimaita sau 10.

2. Masu bude mabudin hip

Haɗin gwiwa ɗinka ƙwallo ne da soket wanda yake motsawa a kowane wuri. Yana da mahimmanci don dumama kwankwaso da tsokoki kewaye da kowane motsa jiki, tunda sun kasance manyan masu ba da gudummawa don daidaitawa da kwanciyar hankali.

Kayan aiki da ake bukata: babu

Tsokoki sunyi aiki: glutes, masu lankwasawa da kwankwaso, masu ba da hanta, masu satar hanji, adductors

1. Tsaya tsayi tare da ƙafafun faɗin faɗin ƙafa.
2. Shuka ƙafafunka da ƙarfi a ƙasa kuma ɗaga gwiwa na hagu zuwa kirjinka.
3. Yi da'ira da gwiwa ta hagu, kawo shi sama da ko'ina cikin jikinka sannan kuma zuwa gefe da ƙasa.
4. Sanya ƙafarka ta hagu a ƙasa ka maimaita a gefen dama.
5. Maimaita sau 10, sa'annan sake maimaita jerin motsa ƙafafunku zuwa kishiyar shugabanci ta hanyar fitar da ƙafarku zuwa gefe da farko sannan a ƙetaren jikinku.

3. Thoracic spine winds a ƙasa

Spineashin kashin ku yana tsakiyar tsakiyar bayan ku, daga ƙashin wuya zuwa ƙasa inda ƙashin haƙarƙarin ku ya ƙare.

Kyakkyawan motsi a cikin kashin baya na thoracic yana ba ka damar matsar da hannayenka a sarari bisa kanka ka juya gefe zuwa gefe. Rashin motsi na iya haifar da ciwon kafada da matsaloli, rashin kyau, da kuma ciwon baya.

Kayan aiki da ake bukata: tawul ko abin nadi mai kumfa

Tsokoki sunyi aiki: tsokoki, babba na baya, tsokoki masu kwantar da jijiyoyin baya, da kuma mantuwa

1. Ka kwanta a ƙasa a gefenka.
2. Tanƙwara gwiwoyinku da kwatangwalo zuwa digiri 90 kawai, huta gwiwoyinku a gefenku a ƙasa.
3. Miƙe ƙafarka ta ƙasa ka huta ƙafarka ta sama a kan abin nadi na kumfa ko tawul ba tare da canza matsayinta ba.
4. Mika hannayenka biyu tare a kasa, kai tsaye a gaban jikinka. Ya kamata a tara su, dabino tare, a tsayin kafada.
5. Sannu a hankali ɗaga hannunka na sama ka jujjuya shi daga gare ka, buɗe kirjin ka zuwa rufi. Juya kai da akwati har sai hannunka ya kasance a ɗaya gefen jikinka, idan zai yiwu.
6. Riƙe wannan matsayin na sakan 3 kuma a hankali dawo da shi don taɓa ɗayan hannunku.
7. Maimaita sau 5 a kowane gefe.

4. Kafadar wucewa

Matsayi mara kyau na iya sa mutane da yawa su matse ta cikin kirjinsu da gaban kafada. Warming kafadu kafin motsa jiki zai taimaka inganta fasalin ku kuma ya hana rauni.

Kayan aiki da ake bukata: tsintsiya ko PVC bututu

Tsokoki sunyi aiki: Rotator cuff, deltoid na baya, kirji, da kuma babba baya

1. Tsaya tare da ƙafafunku kafada-faɗi kusa ɗauke da tsintsiya madaidaiciya zuwa bene. Yi amfani da riko sama da hannu rike sandar a matsayin faɗaɗa-wuri.
2. Tsayawa hannayenka madaidaiciya, sannu a hankali ɗaga tsintsiya sama da kai. Riƙe zuciyarka sosai don kiyaye kyakkyawan matsayi da daidaitawa.
3. Kawo tsintsiyar a bayan kanka har iyawarka. Riƙe don sakan 2 kuma komawa zuwa wurin farawa.
4. Maimaita sau 5.

5. Neck rabin da'ira

Ana iya yin watsi da motsi na wuyan akai-akai duk da mahimmancin sa a cikin ayyukan yau da kullun. Motsi mara kyau na iya haifar da ciwo da matsaloli a wuya, kai, da baya.

Kayan aiki da ake bukata: babu

Tsokoki sunyi aiki: lankwasassun wuya da masu kara kuzari, trapezius

1. Zauna ko tsaya cikin nutsuwa tare da hannunka a cinyar ka.
2. Karkatar da kai gefe guda har sai kun ji an miƙe. Sannu a hankali mirgina kanka gaba don kawo hammata zuwa kirjinka, kawai zuwa iyakar yadda zaka iya ba tare da ciwo ba.
3. Ci gaba da mirgina kai zuwa wancan gefe har sai kun ji an miƙa miƙaƙƙƙen gefen wuyan ku.
4. Yi rabin rabi 3, motsawa a hankali da sauƙi ta cikin motsi.

Matakan kariya

Koyaushe tuntuɓi likitanka kafin fara sabon shirin motsa jiki. Dumi mai motsi da kewayon motsawar motsi bazai dace da kowa ba, musamman waɗanda ke da raunin da suka gabata ko maye gurbin haɗin gwiwa.

Idan baku da tabbacin cewa kuna yin waɗannan darussan daidai, nemi taimako daga ƙwararren ƙwararren masani, kamar su mai ilimin likitancin jiki.

Lineashin layi

Motsi na haɗin gwiwa na iya samun fa'idodi da yawa kan aiki ga mutane a duk matakan rayuwa. Yana da muhimmin ɓangare na motsa jiki don 'yan wasa ko masu motsa jiki kuma yana iya zama da amfani ga tsofaffi masu fama da cututtukan zuciya ko haɗin gwiwa.

Gwada waɗannan motsin don jin dumi da daskarewa kafin tsalle cikin motsa jiki na gaba.

Natasha Freutel kwararriyar likita ce kuma mai koyar da lafiya kuma tana aiki tare da kwastomomi na kowane zamani da matakan motsa jiki shekaru 10 da suka gabata. Tana da kwarewa a fannin kinesiology da gyaran jiki. Ta hanyar koyawa da ilimi, kwastomominta na iya rayuwa cikin ƙoshin lafiya kuma suna rage haɗarin kamuwa da cuta, rauni, da nakasa daga baya a rayuwa. Tana da sha'awar yin rubutun ra'ayin kanka a yanar gizo kuma marubuciya mai zaman kanta kuma tana jin daɗin kasancewa a bakin rairayin bakin teku, yin aiki, ɗaukar karenta a kan kari, da wasa da iyalinta.