Mikewa Safiya 7 don Matsayi cikakke

Wadatacce

• Childarfin Childan yaro mai aiki
• Tsaye Gaba Yana
• Kyanwa-Saniya
• A tsaye Cat-Cow
• Babban katako
• Karen da ke Fuskantar Kasa
• Thoracic juyawa juyawa
• Abin da kimiyya ke faɗi game da miƙewa da matsayi

Jikinmu yana dacewa da yanayin da muke cinye lokaci mafi yawa a ciki

Idan rana ta yau da kullun ta haɗa da farauta a kan tebur ko kwamfutar tafi-da-gidanka na awanni 8 zuwa 12 a rana sannan kuma yin hawan igiyar ruwa na awa ɗaya ko biyu da maraice don kallon "Ofishin," ba ku kaɗai ba. Amurkawa suna zaune a matsakaici na awanni 13 a rana, bisa ga binciken da aka gudanar a 2013. Addara waɗancan awannin, kuma ba abin mamaki ba ne yadda yanayinmu yake zama mai lanƙwasa, raguwa, da ciwo. Kuma idan kawai jin kalmar "rashin matsakaici" yana haifar da tunanin maman da take gaya muku "Ku zauna kai tsaye!" to ka tuna cewa, a wannan yanayin, uwa yayi sani mafi kyau.

"Lokacin da muka dauki lokaci a cikin matsayi mai kyau, wasu tsokoki a jikinmu - kamar kafadu, baya, cibiya, da wuya - a zahiri ragu," in ji Grayson Wickham, DPT, CSCS, wanda ya kafa Movement Vault. A sauƙaƙe, jikinmu yana dacewa da yanayin da muke cinye lokaci mafi yawa a ciki, kuma, bayan lokaci, waɗancan ƙananan ƙwayoyin na iya haifar da ƙarin matsalolin kiwon lafiya.

Matsayi mara kyau ba fiye da kawai shafar tsarin jikin ku ba. Gabrielle Morbitzer, mai koyar da motsa jiki da motsa jiki na ICE NYC, ta ce hakan yana tasiri ga abubuwa da dama daga “yadda jikinmu yake samar da hormones da yadda jininmu ke gudana, da yadda muke ji a jikinmu da kuma yadda za mu iya motsawa kamar yadda muka tsufa. " Wataƙila ba zamu iya gane lalacewar yanayinmu ba nan da nan - amma jikinmu yana yi.

Misali, in ji Wickham, jiki na iya haɗuwa a rufe, ko kuma tsalle-tsalle tare da damuwa, wanda ke haifar da sakin cortisol. A gefe guda kuma, buɗewa ko matsayi mai ƙarfi - wanda na iya sakin endorphins har ma da testosterone, babban mamaye - ya kange damuwa da haifar da jin daɗi.

Don haka ba kawai matsayinku yana shafar tsayinku da lafiyarku ba, zai iya shafar lafiyar hankalinku da yadda kuke ji game da kanku. Tare da cewa a matsayin abin motsawa, gwada wadannan maganganu guda bakwai da safe don jininka ya gudana, sassauta tsokoki, da kara wayewar kai ta yadda zaka iya tsayawa tsayi da tsayi yayin da kake fita kofar gida.

Childarfin Childan yaro mai aiki

Mataki: Mafari

Tsokoki sunyi aiki: Kafadu, ainihin, ƙananan baya

Yadda za a yi:

1. Fara a hannuwanku da gwiwoyi.
2. Fadada gwiwoyinku har zuwa fadin kafada baya.
3. Tsayawa kasan ƙafafunku suna kallon silin, ku taɓa manyan yatsunku ga juna.
4. Kaɗa hannayenka zuwa gaba, kuma ko dai ka miƙe hannunka kai tsaye zuwa gaban tabarma, ko kuma ɗora hannunka a ƙasa tare da jikinka.
5. Sannu a hankali fara sauke duwaiwanka domin hutawa a dunduniyarku.
6. Dakatar da goshinka a kasa.
7. Yi numfashi a nan don zurfin numfashi 5 zuwa 10.

Me yasa yake aiki: ’Sarfin Childan yaro yana taimaka maka gano iyakar motsi a kafaɗunka ta hanyar miƙa hannunka sama da kanka. Hakanan yana taimakawa tsawaitawa da kuma shimfiɗa kashin baya, wanda ake amfani dashi don yin laushi bayan shekaru na mummunan hali.

Tsaye Gaba Yana

Mataki: Mafari

Tsokoki sunyi aiki: Wuya, kafadu, ƙwanƙwasa

Yadda za a yi:

1. Fara da ƙafa tsakanin faɗin ƙugu.
2. Tare da lanƙwasa mai karimci a gwiwoyinku don tallafawa da daidaita ƙirar jikinku, ku fitar da numfashi yayin da kuke tanƙwara gaba a kwatangwalo, ku tsawaita gaban gangar jikinku.
3. Tanƙwara gwiwar hannu. Riƙe kowane gwiwar hannu tare da kishiyar hannu. Bari kambin kai ya rataya. Latsa diddigenku a ƙasa yayin da kuke ɗaga ƙasusuwanku zuwa rufin.
4. Cire kafadunku daga kunnuwanku. Sauke kai da wuyanka.
5. Tsawanta ƙafafunku har sai kun ji an miƙa a cikin tsokar hamstring. Yi aiki kan jan tsoka mai ƙwanƙwasa don taimakawa sakin tsokoki.
6. Idan zaka iya sa gaban gabanka ya dade kuma gwiwoyin ka a tsaye, sanya tafin hannu ko yatsan ka a kasa kusa da kafafunka.
7. Saki cikin zurfin matsayi tare da kowane shaye shaye. Bada kan ka rataye yayin da kake jin tashin hankali ya tashi daga kafaɗunka da wuyanka.
8. Riƙe matsayin don seconds na 30.

Me yasa yake aiki: Wannan ninki yana mikewa sosai, yana bude kugu, kuma yana iya taimakawa wajen sakin duk wani tashin hankali a wuya da kafadu, in ji Morbitzer. Wannan na iya zama miƙaƙƙiyar shimfiɗa don ƙwanƙwasa, don haka yi hankali kada a ɗauke shi da nisa. Madadin haka, ba da damar tashin hankali a kafadunku ya jujjuya.

Kyanwa-Saniya

Mataki: Mafari

Tsokoki sunyi aiki: Baya, kirji, abdominals

Yadda za a yi:

1. Fara a kan duk huɗu Risyallen hannu ya kamata a dunƙule a ƙarƙashin gwiwar hannuwanka, waɗanda aka sa su a ƙarƙashin kafadunku. Ci gaba da yatsun hannunka a ƙasa don ƙarin kwanciyar hankali. Ci gaba da sanya gwiwoyinku a ƙarƙashin kwatangwalo, yatsun kafa a buɗe, tare da danna ƙafafunku ƙasa.
2. Tsawo daga kashin wutsinka har zuwa kan ka, don wuyan ka ya zama tsaka tsaki kuma kana neman downan inci kaɗan daga yatsan ka. Wannan shine matsayin farawa.
3. Fara lokacin Cat. Yayin da kake fitar da numfashi, sanya kashin ka a karkashin, ta amfani da tsokoki na ciki don tura kashin bayan ka zuwa sama, yin fasalin kyanwar Halloween. Tsawan wuyanka. Bada kanki yakai ga kirjinki domin kunnuwanki su sauka ta biceps dinki.
4. A kan numfashi na numfashi, "kaɗawa ka tsinkaye" ƙashin ƙugu cikin yanayin Saniya domin a sauke cikinka zuwa ƙasa. Iftaga ƙugu da kirji ka kalli sama zuwa rufin. Rushe kafadunka. Cire kafadunku daga kunnenku.
5. Kewaya cikin Cat-Cow wasu yan lokuta. Yi hankali don kauce wa sanya damuwa da matsin lamba a kan kai da wuyanka.

Me yasa yake aiki: Wannan jerin motsi zai taimaka haɓaka ƙwarewar kashin baya, wanda shine babban ɓangare na rashin cikakkiyar matsayi. A cewar Morbitzer, “Ya kamata a yi motsi na Cat-Cow ta cikin gindin da ƙashin ƙugu don kamar yadda kuke shaƙar iska, kuna ƙirƙirar karkatarwa zuwa ƙashin ƙugu don kashin bayanku yana fuskantar rufi, kuma yayin da kuke fitar da iska kuna ƙirƙirar karkatar da baya don kashin bayan ka yana fuskantar kasa. "

A tsaye Cat-Cow

Mataki: Matsakaici

Tsokoki sunyi aiki: Baya, kirji, abdominals, kafafu

Yadda za a yi:

1. Tare da faɗin ƙafafuwanku faɗuwa dabam da gwiwoyi biyu, sanya hannaye ko dai a gabanka ko kan cinyoyinku don ƙarin daidaitawa.
2. Kafa ƙafafunku tsaye. Fara lokacin Cat (zuwa sama): Yayin da kake fitar da numfashi, sanya kashin ka a ƙarƙashin amfani da tsokoki na ciki don tura kashin baya zuwa rufi, yin siffar kyanwar Halloween. Tsawan wuyanka. Bada izinin kai zuwa kirjinka, ci gaba da daidaitawa da kashin baya.
3. A kan numfashi na numfashi, "kaɗawa ka tsinkaye" ƙashin ƙugu cikin yanayin Saniya domin a sauke cikinka zuwa ƙasa. Iftaga ƙugu da kirji ka kalli sama zuwa rufin. Rushe wuyan kafaɗunka kuma cire kafadunku daga kunnuwanka.
4. Kewaya ta Tsayayyen Cow-Cow wasu yan lokuta.

Me yasa yake aiki: Wannan shimfidawa yana kunna tsokoki na baya daban. Zai iya taimakawa haɓaka wayar da kai game da bayanka dangane da sauran jikinka. Idan aikinku yana buƙatar ku kasance cikin matsayi ɗaya a kowace rana, ɗauki hutu kuma sake zagayowar ta Tsayayyar Cat-Cow wasu timesan lokuta don taimakawa wajen magance tasirin zama duk rana.

Babban katako

Mataki: Matsakaici

Tsokoki sunyi aiki: Abubuwan farin ciki, masu satar mutane, masu laushi, glutes, kafadu

Yadda za a yi:

1. Fara akan ƙafafu huɗu tare da yatsun yaɗu kaɗan.
2. Mataki kafa ɗaya baya, sannan ɗayan.
3. Kiyaye zuciyar ka ta zama mai aiki, kuma ƙashin ƙugu ya zama tsaka tsaki. Nuna ƙashin gabanka zuwa diddige. Ci gaba da kafafunku don ku ja sama a kan gwiwoyinku tare da quads. Latsa baya ta dugaduganku don 'ya'yanku su yi aiki, suma.
4. Tare da gwiwar hannu a ƙarƙashin kafadunku, ƙirƙirar sarari tsakanin kafadu da kunnuwa don a sami ɗan ƙarami. Don tabbatar da cewa kirjin bai nutse ba, kuyi sarari tsakanin tsakiyarku da ƙanananku ta yadda kuɗaɗɗun kafaɗunku suna kusan yin nesa da juna.
5. Yi zagaye 3 zuwa 5 na numfashi 10.

Me yasa yake aiki: "Idan ka lura cewa ciki ko kwatangwalo na nitsewa, to ka karkatar da gwaiwar ka dan gaba," in ji Morbitzer. "Amma idan hakan ya yi yawa matuka, to ka durƙusa a ƙasa yayin da tsayin daka ya tsaya sosai da ƙashin ƙugu." Wannan matsayi yana buƙatar wayar da kan jama'a game da matsayin kashin baya da kuma haɗin tsokoki na ciki. Wannan babban ƙarfin yana da mahimmanci don ƙarfafa gyaran gyare-gyare.

Karen da ke Fuskantar Kasa

Mataki: Matsakaici

Tsokoki sunyi aiki: Stwanƙwasa, kwatangwalo, 'yan maruƙa,

Yadda za a yi:

1. Fara a kan dukkan huɗu.
2. Sanya yatsun kafarka kuma ka daga kwankwasonka a sama, ka daga kasusuwanka zuwa sama.
3. Sake dawo da dugaduganku a kan tabarmar ba tare da barin su yin ƙasa a ƙasa ba.
4. Sauke kai ka tsawaita wuyanka.
5. Yayin da kuka tsaya anan, tabbatar cewa wuyan wuyan hannayenku ya kasance a layi daya zuwa gefen tabarma na gaba. Don rage matsi a wuyan hannayenka, latsa cikin wuyan yatsun yatsan ku da manyan yatsun ku.
6. Yi numfashi a nan don aƙalla zurfin numfashi 3.

Me yasa yake aiki: "Yana da amfani don buɗe bangon kirji na baya da kafaɗu waɗanda akasari kewaya tare da aikin tebur da yawa," in ji Morbitzer. Yi aiki sau da yawa, kuma kuna iya sauƙaƙa wuya da ciwon baya da ke haɗuwa da mummunan hali. Kuna iya samun kanka zaune a ɗan madaidaiciya, ma.

Ka tuna fa da raɗaɗa kafaɗunka kafada da baya kuma ƙirƙirar sarari a wuyanka. Idan ka ga kanka kana murza kafada har zuwa kunnenka, yana iya nufin ba ka da isasshen ƙarfin jiki na sama. Idan kafadunka na kafaɗa sun fara ƙarfi, lanƙwasa gwiwoyin ka ka shiga cikin Matashin yaro, ka huta har sai ka shirya sake riƙe matsayin.

Thoracic juyawa juyawa

Mataki: Matsakaici

Tsokoki sunyi aiki: Baya, kirji, abdominals

Yadda za a yi:

1. Fara a kan ƙafafu huɗu, tare da yatsun ku yaɗa kaɗan.
2. Sanya hannunka na hagu a bayan kanka, amma ka miƙa hannunka na dama a ƙasa a gabanka tare da yatsun yatsu.
3. Juya gwiwar gwiwar hagun ka zuwa sama yayin fitar da numfashi, kana mai shimfida gaban gangar jikin ka, ka rike dogon numfashi, ciki da waje.
4. Komawa zuwa wurin farawa. Maimaita 5 zuwa 10 numfashi.
5. Canja makamai kuma maimaita.

Me yasa yake aiki: Wannan aikin yana shimfidawa kuma yana inganta motsi a cikin jikin ku, musamman ƙashin kurar thoracic (tsakiya da babba baya). Hakanan yana rage taurin kai a tsakiyar zuwa kasan baya. Motsi na kashin baya na Thoracic yana da mahimmanci don sassauta matsewa a cikin tsokoki na baya. "Maganar wannan aikin ita ce ɗaukar [tsokoki] kewaye da kashin baya ta cikin cikakken motsi," in ji Wickham.

Abin da kimiyya ke faɗi game da miƙewa da matsayi

A yanzu haka, babu wata hujja kai tsaye da ke danganta miƙa zuwa mafi kyawun matsayi, amma kimiyya, kamar koyaushe, tana aiki don nemowa. Wani bincike na farko na shekara ta 2010 ya nuna cewa miƙawa na iya inganta matsayin, kuma wasu masu bincike a Jami'ar Sao Paulo sun yi imani da hakan zai iya taimakawa sosai don a halin yanzu suna ɗaukar mahalarta don gwaji na asibiti suna nazarin alaƙar tsakanin miƙawa, mafi kyau, da rage ciwon baya daga zaune .

Amma yanzu fa? A ina duk wannan shimfidawa yake kaiwa? Da kyau, duka Wickham da Morbitzer sunyi imanin yoga mai aiki wanda ke haɗa numfashi da murƙushewar tsoka na iya taimakawa mutane sannu a hankali su sake jikinsu kuma su inganta matsayinsu. Mikewa kuma yana sa jini ya gudana kuma zai iya taimakawa wajen kara wayewar kai a jiki, ta yadda koda ba kwa kokari, jikinka, ta hanyar ciwo ko zubewa, zai tunatar da kai "Zauna a tsaye!"

Kuma za ku daidaita, kamar yadda mahaifiyar ku ta so ku.

Gabrielle Kassel shine wasan rugby, wasan-laka, hada-hadar protein, smoothie-prepping, CrossFitting, Marubucin zaman lafiya na New York. Ita ce ka zama mutumin safe, ya gwada kalubalen Whole30, ya ci, ya sha, ya goge, ya goge, kuma ya yi 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.