Motsa jiki don Kula da Pectus Excavatum da Inganta ƙarfi

Wadatacce

• Turawa
• Kirji tashi
• Jere Dumbbell
• Dumbbell raya delt tashi
• Superman
• Zama karkatacce
• Bow Pose
• Rakumi Pose
• Takeaway

Pectus excavatum, wani lokacin ana kiransa kirji mai zafin nama, wani ci gaba ne mara kyau na keɓaɓɓen haƙarƙari inda ƙashin ƙirji yake girma a ciki. Abubuwan da ke haifar da excavatum ba su da cikakkun bayanai. Ba abin hanawa bane amma ana iya magance shi Daya daga cikin hanyoyin magance ta shine motsa jiki.

Koyaya, motsa jiki bazaiyi daidai da sauki ba tunda pectus excavatum na iya haifar da:

• matsalar numfashi
• ciwon kirji
• rage haƙuri haƙuri

A cewar Anton H. Schwabegger, marubucin "Congenital Thoracic Wall Deformities: Diagnosis, Therapy and Current Development," motsa jiki na pectus ya haɗa da zurfin numfashi da motsa jiki mai ɗaukar numfashi, da kuma ƙarfin horo na baya da tsokoki na kirji.

Idan kayi waɗannan motsa jiki a hankali kuma ku mai da hankali kan numfashi kamar yadda zai yiwu, zaku sami ƙarin daga cikinsu. Siffar ku za ta fi kyau, za ku isar da iskar oxygen da ake buƙata sosai ga ƙwayoyin ku, jikin ku zai huce, kuma ku guji riƙe numfashin ku, wanda ke da sauƙin yi idan wani abu ba shi da kyau.

Ka tuna cewa ya kamata ka sha iska a kan mafi sauƙin motsi kuma ka fitar da numfashi a lokacin aikin kowane motsa jiki. Takamaiman fa'idodi da kwatance an haɗa su a cikin kowane motsa jiki da ke ƙasa.

Abubuwan da aka jera a ƙasa suna ƙarfafawa da haɓaka motsa jiki waɗanda ke niyya ga ƙwayoyin pectoral da ƙwayoyin cuta, tsokoki na baya, da kuma tsokoki don inganta yanayin gaba ɗaya. Thesearfafa waɗannan tsokoki zai taimaka tare da haƙarƙarin haƙarƙarin da pectus excavatum ya haifar da illolinsa, na zahiri da na kwalliya.

Turawa

Wannan yana iya zama kamar asali, amma babu ƙaryatãwa cewa turawa shine ɗayan mafi kyawun hanyoyi don ƙarfafa ƙwayoyin pectoral. Ana iya yin waɗannan a kan gwiwoyi ko yatsun kafa. Idan baku shirya don cikakken turawa ba, fara da hannayenku suna kan dutsen da ya fi ƙafafunku ƙarfi - kamar tebur mai ƙarfi mai ƙarfi ko gefen katifar, an cire matasai, wanda aka matse da bango - kuma fara yatsun kafa.

Samun hannunka sama da ƙafafunka da jikinka a kusurwa na iya zama hanya mai kyau don fara tsarin turawa. Yayinda kake samun karfi, zaka iya fara rage kusurwar jikinka. Wannan zai taimaka muku canzawa zuwa cikakken turawa sauƙin fiye da tafiya daga gwiwoyi zuwa yatsun kafa. Cikakken katako yana ɗaukar tsokoki daban, koda a kusurwa.

Lokacin yin turawa, yi nufin saiti 2 na reps 10 kowace rana.

1. Fara farawa tare da hannayenka a ƙarƙashin kafadunku da zuciyarku.
2. Yayin da kake ƙasa, sha iska.
3. Yayinda kuke shiga tsokoki don tura kanku sama, fitar da numfashi. Rike gwiwar hannu biyu kusa da jikinka. Ci gaba da mai da hankali kan numfashi a hankali yayin da kake yin waɗannan, da kuma shiga cikin abubuwanda ke tattare da su yayin kiyaye mahimmin ƙarfi.

Karkawai crank wadannan kawai dan ayi musu - wannan na iya lalata fasalinka kuma yayi barna fiye da kyau. Idan motsi yana da wuya sosai, raba saitin zuwa uku ko biyar don farawa, ko nemo mahimmin matsayi don farawa bayan sati na motsa jiki. Idan ya cancanta, har ma za ku iya tsayawa kuyi turawa ta bango.

Kirji tashi

Don wannan aikin, za ku buƙaci benci ko ƙwallon motsa jiki da wasu dumbbells. Idan ba ku da nauyi, koyaushe kuna iya amfani da tsohon jiran aiki: miyar gwangwani a kowane hannu. Kawai ka tuna cewa dumbbells sun fi sauƙin riƙewa kuma zaka iya samun ƙarin amfani da su, tunda har ma nauyin kilo 5 ya fi kayan ka na gwangwani nauyi.

1. Kwanciya tare da babbanka da na tsakiya a kan benci ko ƙwallo, tare da ƙafafunka a kusurwa 90-degree. Riƙe nauyi a kowane hannu kuma miƙa hannayenka zuwa sama, gwiwar hannu a ɗan lankwashe.
2. Yayin da kake shakar iska, sai ka daga hannayen ka waje daya, har sai gwiwar hannu ta tashi a kafada.
3. Yayin da kake fitar da numfashi, daga hannayen ka har sai sun sake haduwa sama da kirjin ka.
4. Yi nau'i 2 na 10.

Idan wannan yana da sauƙi mai sauƙi, har zuwa set 2 na 15 ko ƙara nauyin da kuke amfani dashi.

Jere Dumbbell

Musclesarfafa tsokoki na baya wani muhimmin bangare ne na magance pectus excavatum. Layin dumbbell yana nufar tsokoki na lat. Hanyar da aka bayyana a ƙasa kuma tana ƙarfafa zuciyar ku, wani muhimmin ɓangaren kula da yanayin. Kuna buƙatar wasu dumbbells don kammala wannan motsi - kuskure a gefen wuta idan baku taɓa yin jere ba a baya.

1. Riƙe dumbbell ɗaya a kowane hannu tare da miƙa hannayenka. Ingunƙura a kwatangwalo har jikinka na sama ya kai kusurwa 45.
2. Tsayawa wuyanka a layi tare da kashin bayanka da idanunka a miƙe ƙasa, ja gwiwar hannu a madaidaiciya ka matse tsakanin sandunan kafada.
3. Miƙa hannayenka zuwa wurin farawa. Kammala 2 saiti 10.

Dumbbell raya delt tashi

Wani motsi don ƙarfafa bayanku, wani dumbbell na baya-baya da yake tashi kuma yana mai da hankali kan lats, da rhomboids da tarkuna. Zaɓi dumbbells mai haske don kammala wannan motsi kuma tabbatar cewa kuna tsunkule ƙuƙun kafaɗunku tare a saman don samun fa'ida sosai.

1. Riƙe dumbbell ɗaya a kowane hannu tare da miƙa hannayenka. Sanya a kwatangwalo har sai jikinka na sama ya kai kusurwa 45 kuma ya kawo dumbbells tare.
2. Tsayawa kashin baya da wuyanka tsaka tsaki, shakar iska ka tura dumbbells sama da gefe har sai hannayenka sun yi daidai da bene.
3. Fitar da numfashi da komawa zuwa farawa cikin tafiyar hawainiya da sarrafawa. Kammala 2 saiti 10.

Superman

Matsayi mara kyau na iya taimakawa ga tsananin da bayyanar pectus excavatum. Musclesarfafa tsokoki na bayan gida na iya taimakawa. Domin muna yawan aiki a jikinmu na gaba - musamman lokacin da muke karfafa kirjinmu don taimakawa tare da cire pectus excavatum - wannan atisayen zai taimaka wajen daidaita jikinka ta hanyar karfafa sarkarka ta baya - wadancan tsokoki a bayan jiki.

1. Kwanta a kan ciki a kan tabarma tare da miƙa hannunka a gabanka kuma goshinka yana kwance a ƙasa.
2. Yayin da kake shaƙar iska, ɗaga kanka, ƙafafunka, da hannayenka.
3. Riƙe ƙidaya na 5 kuma a hankali saki ƙasa zuwa ƙasa.
4. Kammala 2 saiti 10.

Zama karkatacce

Babban abu game da wannan aikin shine cewa ana iya yin shi a wurin aiki - a cikin kujera ta yau da kullun ba tare da nauyi ba. Ko za'a iya sanya shi cikin wahala ta hanyar zama akan ƙwallon motsa jiki da amfani da nauyi. Za ku ji wannan a cikin bayanku na sama da kuma mantuwa. Hakanan zaiyi aiki a zuciyarka da pec, musamman idan kayi amfani da nauyi.

1. Zauna tsaye ka shiga zuciyar ka. Mika hannayen ka a gabanka. Idan kana amfani da nauyi, ka riƙe shi da hannu biyu, ko dai ka nade hannu 1 akan ɗayan ko kuma ɗora su a kan nauyin.
2. Cika da iska yayin da kake huɗa, juya zuwa dama.
3. Kira a hankali zuwa 5, sannan ka motsa da numfashin ka. Za ku juya lokacin da kuka fitar da numfashi kuma ku zauna a tsayi ko rashin kwance lokacin da kuke shaƙa.

Bow Pose

Mikewa kuma abu ne mai mahimmanci don magance pectus excavatum. Masu buɗe kirji na Yoga zasu taimaka don faɗaɗa kirji yayin kuma inganta haɓakar numfashi. Gwada Bow Pose don farawa.

1. Kwanta a kan ciki a kan tabarma tare da hannunka a gefen, dabino yana fuskantar sama.
2. Tanƙwara gwiwoyinku kuma kawo ƙafafunku zuwa bayanku, kame ƙafafunku da hannuwanku.
3. Shaƙar numfashi ka ɗaga cinyoyinka daga ƙasa, danna matashin kafaɗunka a baya don buɗe kirjinka. Kallonku yakamata yaci gaba.
4. Kula da matsayin na aƙalla sakan 15, tabbatar da cewa ka ci gaba da numfashi. Kammala zagaye 2.

Rakumi Pose

Wani yoga mai buɗe kirji, Rakumi yana ba ku zurfin zurfafawa a cikin jikin duka. Wannan zai zama da wahala ga masu farawa - idan ba za ku iya cimma cikakkiyar damar ba, jingina baya da hannuwanku a bayan ƙashin ƙugu, jin an miƙa can.

1. Durƙusa a ƙasa tare da shins ɗinka da saman ƙafafunka an matse cikin ƙasa. Sanya hannayenka a bayan ƙashin ƙugu.
2. Tsayawa cinyoyinku a tsaye zuwa ƙasa da turawa zuwa ƙashin wutsiyarku, jingina baya, da nufin sauke hannayenku zuwa diddigenku. Sauke kansa baya.
3. Kula da hoton aƙalla sakan 15. Kammala zagaye 2.

Takeaway

Motsa jiki babban mahimmin abu ne don magance pectus excavatum. Ta hanyar ƙarfafa kirji, baya, da tsokoki da kuma miƙa ƙwanjin kirjin ka, zaka iya magance tasirin yanayin. Yi nufin kammala waɗannan darussan sau da yawa a mako don haɓaka sakamako.